KING STRENGTH & PERFORMANCE
  • Home
  • SAFETY
    • Gym Closure Status
  • ABOUT
    • MISSION
    • THE SPACE
    • Meet The Coaches
    • INSPIRING STORIES
    • F.A.Q.
  • TRAINING & SERVICES
    • MEMBERSHIP
    • GROUP TRAINING >
      • STRENGTH
      • CONDITIONING
      • ARM FARM
      • HYPERTROPHY
    • PREMIUM TRAINING OPTIONS >
      • PRIVATE PERSONAL TRAINING
      • SEMI-PRIVATE TRAINING
    • VIRTUAL TRAINING OPTIONS >
      • VIRTUAL TRAINING
      • DIGITAL STRENGTH PROGRAMMING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
  • SCHEDULE
  • WORK AT KING
  • BLOG
  • STORE
  • 7-DAY TRIAL
  • Home
  • SAFETY
    • Gym Closure Status
  • ABOUT
    • MISSION
    • THE SPACE
    • Meet The Coaches
    • INSPIRING STORIES
    • F.A.Q.
  • TRAINING & SERVICES
    • MEMBERSHIP
    • GROUP TRAINING >
      • STRENGTH
      • CONDITIONING
      • ARM FARM
      • HYPERTROPHY
    • PREMIUM TRAINING OPTIONS >
      • PRIVATE PERSONAL TRAINING
      • SEMI-PRIVATE TRAINING
    • VIRTUAL TRAINING OPTIONS >
      • VIRTUAL TRAINING
      • DIGITAL STRENGTH PROGRAMMING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
  • SCHEDULE
  • WORK AT KING
  • BLOG
  • STORE
  • 7-DAY TRIAL

STRENGTH BLOCK: OCTOBER 2020 - SQUATOBER

9/25/2020

0 Comments

 
Picture

ACCUMULATION VS INTENSIFICATION
​
As a reminder, we rotate our strength blocks between two central themes:
  1. Accumulation: volume, body composition and work capacity
  2. Intensification: strength, speed, power and explosiveness
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable, smarter and has a better ROI.

We're finishing an accumulation block where the theme was the 6-12 method, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.

For October 2020, we are shifting gears and heading into an intensification block. 
It will take us 4 weeks to go through this strength block cycle with a very straightforward linear progression model.

​Let's breakdown what that really means:


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.
Picture

Introducing the October 2020, intensification strength block theme:
Picture
The name says it all.

​This month we are going to get familiar with being underneath some real pressure. We are bringing it back to the basics with a 5x5 program influenced by a fundamental strength program called Starting Strength. We are focusing on T.U.T. (Time Under Tension) and our goal is to get really, really strong. The starting weight to Squatober is going to be 60% of your 1RM, which is relatively lighter than what you're accustomed to. From there each day you will be adding 5lbs in total to your squat and floor press, and 10lbs to your deadlift each session. This linear progression will help you get acclimated to submaximal load and if done with proper technique will help ingrain a solid foundation. It is like what Xzibit says on MTV’s Pimp My Ride. “We heard you like squats, so we programmed more squats for you to do while you squat every day.” That's right, you're going to be squatting every single strength day. Good luck.



Picture
Picture
Picture
Picture

DID WE MENTION THERE WILL BE PARTIES?
At the end of Squatober, there will be two opportunities to test out our newly found strength.

Friday, October 30th - SQUATOBER PR PARTY
Saturday, October 31st - Halloween aka DAY OF THE DEADLIFTS
​(Note: COSTUMES ARE MANDATORY)


Squatober programming has been uploaded onto TrainHeroic and will transition us back to our traditional Monday, Wednesday, Friday weekly training split.

​Get ready to squat starting Monday, September 28th.
0 Comments



Leave a Reply.

      SUBSCRIBE TO OUR MONTHLY NEWSLETTER!

    Subscribe to Newsletter

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018

    Categories

    All

    RSS Feed


START YOUR 7-DAY TRIAL WITH KING STRENGTH & PERFORMANCE.

Don't marry us right away, date us first.
​7 consecutive days of Unlimited Access for only $25.00
QUESTIONS & OPERATIONS:
ROB@KINGSTRENGTHPERFORMANCE.COM
​
TRAINING & PROGRAMMING
GERRICK@KINGSTRENGTHPERFORMANCE.COM

OUR LOCATION:

​8 EASTMAN STREET, SUITE 3
​CRANFORD, NJ 07016

TEXT US: (908) 402-2177

FOLLOW US ON SOCIAL MEDIA


OFFICIAL NASM AFAA CLUB ELITE PARTNER &
NASM GYMTERNSHIP PROGRAM MENTOR
Picture
Picture
Picture