Strength & Performance



About our program


In the world of strength and conditioning there are no shortages of ideas, methods, and training philosophies. In fact a quick Google search and you can become inundated with information. The question is which program, method or philosophy is right for you and ultimately what you are trying to accomplish? Our NEW Just Lift Program is a blend of several strength disciplines that keeps each session fresh and challenging, while minimizing burn out. If your goals are to increase muscle mass, strength, and power output, while also doing what is necessary to keep your joints and soft tissue healthy, this is the right program for you.

What makes this different?

Briefly we are going to give you an explanation into why this program is different, what it will focus on, and how it will help you achieve your goals. First, the training utilizes the thought processes and methods from some of the greatest in the strength and conditioning field, including the Westside Barbell method, Mash Method, 5/3/1, Supertraining, and the Texas Method. As with every program offered at KNX there is some form of education that we always look to incorporate. Here we are going to cover some terminology, to familiarize you so you are better prepared to understand the intended effects.

First is sarcoplasmic hypertrophy. This is the process of increasing muscle size by increasing semifluid plasma between the muscle fibers. Sarcoplasmic hypertrophy training is most commonly seen in the sport of bodybuilding; however, this type of training can also be a valuable tool in increasing health of connective tissue for injury prevention. Next is accommodating resistance, which in the simplest terms is the use of bands or chains to increase the force-velocity curve. Finally, supercompensation is the process in which a workout will break our body down, resulting in an adaptation that makes the body more prepared for the upcoming workloads. The body can only adapt to the load placed on it; supercompensation explains it.

The basis of this program is to move in a linear progression by alternating rep ranges with normal deload and sarcoplasmic hypertrophy phases to allow for supercompensation to take place, while also taking time to focus on high rep, low weight movements to increase muscle mass and strengthen the connective tissue. The reason for staying with a higher intensity for the majority of the time is that the body will only adapt to the stimulus put on it, so we're giving plenty of opportunities to adapt in different blocks while also allowing it time to rest with regular deloading. In other words, you will be working with different reps, sets, and loads each week, while also varying movements to avoid accommodation. The end result, you become a stronger, more defined individual that, not only looks like you put in the work, but can actually do it!



We know you cant wait to start and have questions. Please reach out to us and let us help you get on the right track to getting better every day!

202 N 3rd St
Knoxville, IA 50138

(641) 828-8492

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