Congratulations, you just completed January's rigorous block German Volume Training. Your prize is Advanced German Volume Training, the name is pretty self explanatory it's the more advanced version.

This is about stripping away any fluff and getting down to just hard work: two exercises done at a fixed weight for 10 sets. The only difference here is that instead of doing 10 reps, we are going to do 5 reps.

A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. Greater allocation of sets means there is a greater potential for advancement from those exercises.

Important Concepts: Tonnage & Critical Drop Off
There are two big points that need to be addressed in this blog post - Tonnage and Critical Drop Off.

Tonnage is the aggregate of mass multiplied by volume (expressed in repetitions). So if we do 5 sets of 5 reps at 135lbs that would be 3,375lbs total Tonnage. For context, this is really important for things like weight lifting. if a person can accumulate a certain amount of tonnage over a course of a training cycle they should be able to hit greater competition maxes aka increased strength.

Critical Drop Off: with any training protocol, there is a point of diminishing returns. That point means very clearly that what we are doing from a set, rep, and intensity standpoint is no longer effective. We have to make an alternative strategy to continue. We want the set, rep, and even tempo to stay the same to maintain the objectives of the program. The only thing left to adjust is intensity and lowering the weight. We can also adjust frequency: go fewer days or not back to back to days in a block like this. It's important to feel out your body and rest if needed.

Not everyone will make a seamless transition from one block to the next. This is why we need contingencies like rep brackets.

Rep Brackets are a way of listing rep ranges in programming. You'll see us utilize the whiteboard for this block and see rep schemes like 4-5, 8-10, or 12-15. It's because it fits within this concept called rep brackets. This gives you a range to work with so we can push higher intensity with some wiggle room to progressively overload. We are always driving for the higher number within the rep bracket, in this case it will be the 5 reps. Bu sometimes a loss of focus happens and we can only hit 4 reps with technical proficiency. Other times we drive up the intensity and only hit 4 reps safely. In both cases, if w hit within 4 reps for all 10 sets we can still progressively overload week to week.

"Ruchie truly embodies the true value of community. Always giving giving giving. I'm not just saying this because she is a good friend. Putting that aside... she has inspired so many people around her to start feeling good about themselves, not just physically but emotionally as well. She has inspired me to stay consistent with working out. Her own journey in fitness is amazing and she has a positive magnetic energy around her. She is contagious and truly genuine from the inside and has brought so any people together in the community. She raves about King Strength everywhere she goes. Love her to pieces. :) "
- Kulwant Kaur

Award recipients will receive 1 year of complimentary group training at King Strength and Performance! We''re looking forward to next year's scholarship nominees. Stay tuned next December!

To celebrate the opening of KING Strength Metuchen, we’re offering an extra incentive for all clients who take classes within January:

You can earn 2 free semiprivate training sessions simply by checking in at least 12 times between now and January 31!

No opt-ins required: to participate, simply register for classes as usual, check in once you arrive, and we’ll be in touch. Offer only open for clients who are not actively personal training.

When weather conditions get hazardous, please note the following:

• If the gyms need to close or otherwise change their hours, we'll send word as soon as possible over text message. We will also post these updates across social media, including Instagram, Facebook, and the gym app.
• If outside conditions are wet or snowy or otherwise not dry: bring a change of clean indoor trainers to change into at the gym so that we can keep the flooring as dry and usable as possible for us all.
• Late cancellation or class/PT no-show fees: These fees will never be assessed if gym classes/hours are changed due to weather or emergency. 
• Virtual training / continuity of your training: As much as possible, we encourage you to stay consistent in your training habits by training at home with whatever you have available. When schedules and timing allow we may add Virtual Training classes to the schedule which you can tune into using any device with an internet connection.

In short: when in doubt, check in with us via text message or DMs.

Starting Monday, January 10, 2022, KING Strength Metuchen will finally be open to the public. Read on below for details about our initial class times, parking, how personal training will work, etc.

Due to expected inclement weather (and school closures we're already hearing about), we'll be having a delayed opening on Friday, January 7, 2022.

We're in the midst of switching gym systems because we wanted a few important improvements over the system we've been using for the past year.
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Follow these steps as soon as possible so you may continue booking classes as usual:

Everything relating to the gym's quarterly KPI Testing: 

• Why do them
• Who can test, and considerations by population
• The movements and testing standards
• Safety checklist

Read on for 3 scheduling/class updates for tonight (12/23/21) and for next week.