CLUSTER TRAINING IS AN EFFECTIVE TOOL TO SHOCK YOUR BODY INTO NEW GAINS, AS WELL AS BREAK UP THE MONOTONY OF TAKING A STRAIGHT SETS APPROACH TO YOUR LIFTING. IT'S DIFFERENT.

What is Cluster Training?
Cluster Training involves utilizing short intra-set rest periods (usually ranging between 10-30 seconds), we will be using 15 seconds, which will act to allow us to perform more reps with a heavier weight.

How do you do Cluster Training?
With cluster training, the design is all about the rest between reps, rather than between sets. There are a number of ways you can set up cluster training, but the most important principle of this training methodology lies in the short rest intervals between reps, or multiples of reps. Make sure you re-rack the bar when you rest, and utilize the entirety of the rest period - both during and after your set.

We're going to get our reps in then rest. Get another rep in then rest. And then get one more rep and rest. And that will make up one set. This work-to-rest program design is called intra-set rest and has a lot more rest between reps.

Why do we need more rest? Because rest allows us to lift more weight and hit higher tonnages in a training block.

Tonnage is a term that quantifies overall load used during a period of time.​
Tonnage = Weight X Reps X Sets

Tonnage has been used for decades as a qualifier for national and international levels in weightlifting. Theoretically, if a person can accumulate a higher total of weight in a period of time, they should be able to compete at a higher level, become much stronger.
WE CAN DO 10 SETS OF 10 TO ACHIEVE MORE MORPHOLOGICAL CHANGES, LIKE BODY COMPOSITION OR HYPERTROPHY. OR WE CAN UTILIZE 10 SETS OF 3 TO ACHIEVE MORE NEURONAL CHANGES; SUCH AS, POWER AND FORCE PRODUCTION.

HYPERTROPHY FOCUSED CLUSTER:
5(3x3) 15 sec w/ 6RM
In this set up you're going to do 3 mini sets consisting of 3 reps, with a 6RM. This will allow you to do 9 total reps with a 6RM, and skew the training effect more towards gaining muscular mass aka hypertrophy.​

POWER FOCUSED CLUSTER:
4(4x2) 10 sec w/ 5RM
In this set up, you'll do 4 total cluster (the first number), and each cluster is going to consist of 4 mini sets of 2 reps (the bracketed numbers). You're going to rest 10 seconds in between each mini set, and you're going to use around your 5RM load.

It may just be the fastest way to get ripped without getting skinny. 6/12/25, popularized by the Strength Sensei, Charles Poliquin facilitates massive lactate spikes, facilitating Growth Hormone production. That means fat loss while sparing muscle mass.

The 6/12/25 method is where you do three exercises in a row for the same muscle group using minimal rest between those exercises. This is referred to as a “GIANT SET.”


First Exercise: Use a heavier weight for 6 reps.
Rest 10 seconds, then do the second exercise.
Second Exercise: Use a moderate weight for 12 reps.
Rest 10 seconds, then do the third exercise.
Third Exercise: Use a lighter weight for 25 reps.
Rest a few minutes and repeat.

The reps explained.

6 REPS
On the first exercise, you do 6 reps, but it’s not a true 6RM (rep max) weight. It should be more like a 8-10RM load, Heavy, yes, but not taken to failure.

12 REPS
Most people think of 8-12 reps as hypertrophy work, but it’s potentiatied by the first relatively heavy exercise in this scenario. That’s why you‘ll experience higher levels of metabolic stress, which decreases your ability to push loading the way you would if this was a stand-alone exercise. But don’t worry. The trainability will actually be higher, and because you’re using lighter than normal loads, your movement proficiency will be improved.

25 REPS
Strength-endurance requires repeated bursts of high-intensity efforts. It’s a maximal force of power production, and you usually hear about it in relation to sports. In our case, it’s important because it’s coming at the tail-end of this giant set. This means potentiation and metabolic stress are higher but so is the onset of fatigue, which means you’ll likely be using a much lighter load than normal. Some may see this as a detriment but think of it as something that improves the aerobic abilities of fast-twitch muscle fibers.


"To avoid plateaus, you need to switch up your training. The 6/12/25 method is an excellent tool for that, offering a mix of mechanical tension, metabolic stress, and muscle damage."

- Charles Poliquin

Why is it so effective?
Poliquin’s 6/12/25 is so effective because you get to perform 3 completely different rep ranges within one “giant set.”

Performing low (6), moderate (12), and high (25) reps lets you maximize the 3 different biological triggers for muscular hypertrophy:

• Mechanical Tension
• Muscle Damage
• Metabolic Fatigue

Mechanical tension is a fancy way of describing how much force your muscles have to produce during a set.

When you are lifting a really heavy weight the mechanical tension on your muscles is extremely high. The first part of the 6/12/25 giant set is just heavy enough to maximize mechanical tension on your muscles.
First off, muscle damage is not bad.

When you lift weights you actually create micro-tears in your muscles when they fatigue. These micro-tears are a form of muscle damage and act as a powerful stimulus for muscle growth.

6/12/25 creates an enormous amount of muscle damage in your target muscles. First of all you are performing three exercises in a row. The prolonged time under tension creates even more muscle damage which stimulates even more muscle growth.

Metabolic fatigue is just a fancy way of saying that your muscles are “burning” from the accumulation of lactic acid. As a general rule of thumb higher reps and shorter rest periods are ideal for maximizing metabolic fatigue.

Metabolic fatigue plays a huge role in building muscle mass and losing body fat which makes 6/12/25 a clear winner when you want to improve your body composition.

French Contrast Method
The French Contrast Method (FCM) is a training program that combines resistance training and plyometrics exercises to improve athletic performance. The goal is to help the central nervous system recruit more muscle fibers during athletic movements, which can lead to greater force development, movement velocity, and power production. The French contrast method is built around two different training methods: Complex Training and Contrast Training.Complex Training
Complex training involves two exercises performing a heavy compound exercise followed by a plyometric exercise miming the same movement pattern.

Contrast Training
Contrast training also uses two exercises. The first exercise is the same as complex training using a maximal load. However, unlike complex training, the second exercise is a drop set performed at 50-70% of the first exercise’s rep max. Rest between the exercises is about 1-2 minutes, and two to three minutes between each set.The French Contrast Method
The concept was first and foremost grasped by French track & field coach Gilles Cometti, and then it was widely popularized by Cal Dietz, the Head Olympic Strength & Conditioning Coach for numerous sports at the University of Minnesota.
The general overview of how it works. Each set involves:

1. A heavy compound lift: This is a big strength movement whose purpose is to recruit as many relevant motor units as possible. Typically using 80-90% 1RM
2. A force-oriented plyometric movement: This typically involves a relatively longer ground contact/stretch reflex time. At this point, you should just try to produce the maximum amount of force possible on each repetition.
3. A speed-strength movement: Speed-strength is all about moving at high speed with the maximum load possible.
4. A speed-oriented plyometric movement: An accelerated/overspeed exercise is performed here, usually by utilizing a band to provide that extra speed boost.

All four exercises belong in the same set and represent a similar movement pattern like pushing, pulling, squatting, hinging, and so on. They should be performed in this exact order, taking only a few seconds of rest between each one.

The totality of these movements is designed to involve the whole strength-speed/speed-strength spectrum.
An example of movement pattern you will see this block:
1.    Trap Bar Dead Lift at 80%
2.    Banded Bear Crawl
3.    DB Jump Lunge
4.    Explosive Broad Jumps

The French Contrast Method was created to improve and boost power endurance and explosive speed. If you are unfamiliar with complex or contrast training, do those programs before you try French Contrast Method. FCM is taxing and challenging, so if your nerves and muscles don’t know how to harness PAP, you won’t get maximal results or do it correctly. So let’s switch things up and tap in to you inner athlete and get after it!

​Elbadry N, Hamza A, Pietraszewski P, Alexe DI, Lupu G. Effect of the French Contrast Method on Explosive Strength and Kinematic Parameters of the Triple Jump Among Female College Athletes. J Hum Kinet. 2019 Oct 18;69:225-230. doi: 10.2478/hukin-2019-0047. PMID: 31666904; PMCID: PMC6815088.
Long, Michael & Fee, Chris & Taber, Christopher. (2022). The French Contrast Method-Theory and Application. 9. 18-25.

Congratulations! We have officially completed our Q1 strength and performance block. The heights of your hard work and consistency were displayed at our first and overwhelmingly successful KING Combine. In total, 26 participants across all 3 gym locations lifted a combined 23,353 pounds! Your progress is only beginning. April 1st, we will be starting our second Accumulation block of 2024 with our gym favorite: German Volume Training (GVT). Our goal is to reset our central nervous systems (more to come), build muscle, and decrease body fat.
German Volume Training is a weightlifting program known for its high volume and intensity. Here are five benefits of GVT with a 10×10 rep scheme:

1. Muscle Hypertrophy: GVT’s high volume and moderate intensity stimulate muscle growth effectively. Performing 10 sets of 10 repetitions with a moderately heavy weight targets muscle fibers intensely, promoting hypertrophy. This can lead to significant gains in muscle size over time, especially when combined with proper nutrition and recovery.
2. Increased Strength Endurance: Completing 10 sets of 10 repetitions challenges not only muscle strength but also endurance. This can enhance your ability to sustain muscle contractions over extended periods, improving overall strength endurance. As a result, you may experience better performance in activities that require muscular endurance, such as sports or functional movements.
3. Efficient Workouts: GVT’s simplicity and focus on compound movements allow for efficient workouts. By primarily utilizing basic exercises like squats, deadlifts, bench presses, and rows, you can effectively target multiple muscle groups in each session. This can be particularly advantageous for individuals with limited time for training, as it maximizes the effectiveness of each exercise.
4. Plateau Breaking: GVT’s high volume and intensity can help break through training plateaus. When progress stalls with conventional training methods, implementing a structured program like GVT can provide the stimulus needed to spark new muscle growth. The novelty of the training stimulus can shock the muscles into adaptation, leading to renewed progress in strength and size gains.
5. Mental Toughness: Enduring the rigors of German Volume Training requires mental fortitude. The discipline needed to complete 10 sets of 10 repetitions with a challenging weight builds mental resilience and determination. Overcoming the physical and mental challenges of GVT can translate to greater mental toughness, which can be applied not only in the gym but also in other areas of life, fostering a mindset of perseverance and resilience.

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Additionally, we will be adding variable tempo schemes to all 10×10 lifts. Thus, improving strength, control, and stability at each and every portion of the movement.

Please reach out to any of the KING Strength & Performance coaches for additional questions and insights. Good luck! See you all in class.

Our first Realization Block of 2024 is here, and we will be introducing a staff favorite, Bill Starr’s 5×5 strength program. This program is renowned for its effectiveness in promoting significant gains in strength and muscle mass. This time-tested and well-regarded training approach is built on a foundation of five sets of five repetitions across compound exercises (squats, many many squats). The perfect way to prepare for our first ever KING Combine at the end of the month.The program offers several notable benefits:

1. Proven Track Record: Bill Starr’s 5×5 program has stood the test of time and has been embraced by athletes and lifters for decades. Its longevity attests to its reliability in producing tangible results.
2. Balanced and Efficient: The program focuses on compound exercises that engage multiple muscle groups simultaneously, fostering a well-rounded and functional strength. This approach not only saves time but also ensures a holistic development of the body.
3. Progressive Overload: The 5×5 program emphasizes the concept of progressive overload, gradually increasing the weight lifted over time. This systematic approach stimulates continuous adaptation and growth, helping individuals push past plateaus in strength development.
4. Time Efficiency: With only three workouts per week, the program is time-efficient, making it suitable for individuals with busy schedules. This allows for adequate recovery between sessions, despite the frequency of squats and bench, which is crucial for optimal muscle growth and strength gains.
5. Adaptability: The program can be adapted to different skill levels and goals, making it suitable for beginners and experienced lifters alike. It can be adjusted based on individual fitness levels, ensuring a tailored and effective training experience.
6. Focus on Fundamental Movements: Starr’s 5×5 places a strong emphasis on fundamental compound movements like squats deadlifts, and bench presses. Mastering these foundational exercises not only builds strength but also contributes to improved stability, mobility, and overall athleticism.
7. Building a Solid Strength Foundation: The program is designed to build a solid foundation of strength, making it an excellent starting point for those new to weight training or seasoned athletes looking to create new PRs.

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In summary, Bill Starr’s 5×5 strength program offers a well-rounded and efficient approach to building strength and muscle mass. Its adaptability, emphasis on fundamental movements, and proven track record make it a valuable choice for individuals looking to achieve tangible and sustainable results in their strength training journey.