Blog Archives

Black November: Your Best Deals of 2022

11/25/2022

We don't offer discounts regularly - but when we do, they're good! Here's a summary of our best Black Friday promotions in 2022:

To purchase: text us at (908) 402-2177 and/or speak to any trainer. Terms & conditions apply, see below.

1: 12-Month Paid-In-Full

For those who know and like our group training, this is the best value possible. 12 months of unlimited group training for only a single payment of $1650 (savings of $450). Note that this membership is non-refundable and does not auto-renew unlike our monthly memberships.

2: Personal Training Packs

For those who want or need more specific technique, attention, or programming: now's the time to stock up with one of these options.

2-pack semiprivate training for $100 (savings of $30): 2~4 clients, 1 trainer
2-pack 1-1 private personal training for $200 (savings of $40): 1 client, 1 trainer, all the attention

No limit to the # of packs you may purchase (with holiday scheduling chaos approaching, Rob's clients have already been stocking up like toilet paper during lockdown 😂). Sessions are non-refundable and expire 90 days from date of purchase.

3: Refer-A-Friend & Get 1 Month Free

If you refer a friend who enrolls in one of our memberships, you'll receive 1 month to your own membership for free! ($249 value). Your free months are added to the end of your active membership term. If you're on a month-to-month plan, this means your next full month is free. Offer valid until 11/30/2022 (and applies to any friends who begin a trial before then). No limit to referrals. Everyone wins.

4: 50% Off 7-Day Intro Trials

Normally $50, this deal gives new members only 7 days of unlimited class access for $25. Valid for new members only. Trial must be activated by 12/1/22. Does not apply toward semiprivate or personal training trials, but may be applied toward the KING Experience Trial (classes + semiprivate/personal training trial).

5: Fuel Your Progress Nutrition

One of our newest and most-requested offerings has been a guide to nutrition, which we finally released earlier this year. You have two options:

Fuel Your Progress (FYP) Gold Membership: $10/month (savings of $10/month): for those looking for self-paced guidance. Includes access to our webinar series of over 20 episodes, broken down for easily digestible information; access to all logging/information sheets to hold yourself accountable; direct access to our community Facebook page to ask any questions and be in-the-know for any current updates; and new bi-weekly content uploaded regularly to ensure ongoing education and to keep things fresh
FYP Platinum Nutrition Coaching: $150/month (savings of $50/month): for those ready and willing to take their nutrition to the next level. Includes everything included from our Gold-tier Membership; direct 24/7 access to your own Precision Nutrition-certified Coach @petey_lopez, as well as to our PN certified team; biweekly “Accountability Check-Ins” with your coach; individualized macronutrient counts tailored to your goals; and full access to our comprehensive tracking sheet that will be updated regularly, taking into account everything from sleep to your last meal of the day.

6: Merch Merch MERCH!

You can use promo code "CYBERMONDAY2022" for 30% off all merchandise from our store - active until end of day Monday, 11/28/22 only! We've brought back popular designs as well as a new collection specifically for Monica's birthday. AND if you spend $150 or more at once, you'll receive a complimentary SPT training session (valued at $60) which our managers will coordinate.

To purchase any of the above: Text us at (908) 402-2177 or speak with any of our trainers. All promotions are nonrefundable, nontransferable, and these promotions are no longer available after 11/30/2022.

DEC 2022, STRENGTH BLOCK #12 - GREYSKULL LINEAR PERIODIZATION

11/17/2022

0 Comments

GREYSKULL LINEAR PERIODIZATION.
The theme of December's strength block is Greyskull Linear Periodization (Greyskull LP). This program is famous for its effectiveness at building strength and size rapidly (hypertrophy). But what exactly makes it one of the best beginner weight lifting / power lifting programs? The answer lies in the name: "LP" aka LINEAR PERIODIZATION.

WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.

HISTORY OF GREYSKULL LP.
Developed by John Sheaffer, who also goes by the name Johnny Pain, Greyskull LP is considered one of the best linear progression programs available. It has several unique factors that make it stand out among alternatives like Starting Strength and StrongLifts 5x5, which we have used during previous Strength Blocks.
Greyskull LP was formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints were not unique, as many feel Starting Strength does not do "enough" towards muscle growth and hypertrophy and leaves too much progress on the table.

HOW DOES GREYSKULL LP WORK?
The base for the plan is actually pretty simple. Squats are performed twice per week, Trap Bar Deadlifts one time per week. Bench Press and Overhead Press are alternated. Chin-Ups and Barbell Rows are alternated too.

This provides the foundation for muscle and strength growth to be developed. A core tenant of the program, which each workout more weight NEEDS to be added. Here are the weight increase increments:
Bench Press and Overhead Press - 2.5 pounds
Squats and Deadlifts - 5 pounds

DAY A:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Barbell Back Squats
2x5, 1x5 +

Day B:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Trap Bar Deadlifts
2x5, 1x5 +

Day C:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 +
Barbell Back Squats
2x5, 1x5 +

Rules:
Last set is As Many Reps As Possible (AMRAP).
Progress with 2.5lbs for upper body exercises, 5lbs for lower body exercises.
If final AMRAP set hits 18+ reps, double weight increase 2.5lbs to 5lbs, 5lbs to 10lbs.
If you cannot perform a proper chin-up, do not use band assistance. Perform negative reps.
If you fail to make 5 reps in the final set, deload by 10%.

ACCESSORY WORK?
Although it is not necessary to do to see results with this Strength Block. We will be incorporating accessories to accelerate progress towards any number of different goals. While this sounds complicated, there are simply additional accessory movements and other types of training added on top, aka Conditioning and Arm Farm.

We will be incorporating 2-3 accessory exercises per workout on strength days.

END OF THE YEAR! THIS IS THE LAST STRENGTH BLOCK OF 2022!
By the end of this block you should have a good platform and understanding of our compound movements, be in better physical shape, become stronger, more durable, more resilient and have a better body composition.

At the end of the year - after everyone finishes all their strength programming, we will have covered all of the necessary components: work capacity, muscle, strength and power. We'll have this really good, balanced profile where we're all stronger, faster, fitter, happier and healthier.

FOR THE CULTURE.
As an AAPI owned business, culturally we don't typically say this often because it's not the norm for us to give words of affirmation to our loved ones but we're proud of you for sticking through the year of training with us and we love and thank you for your continued support.