HAPPY HOLIDAYS!!

Happy holidays from the dungeon! Holiday challenge:

100 up-downs

100 squats jumps

100 flying squirrel push-ups

100 pike sit-ups

SNOW DAY 12/10/13

Today (Tuesday 12/10) will be CLOSED due to heavy snow fall and rough terrain! Please enjoy your snow day! 

Home challenge: 

250 squats (any variety) 

2:30 plank

250 calf raises

25 each side-planks

NEW SHIRTS ARE IN!

Come in today to pick up the new Winter 2013 shirts!!!

1 - $25

2 - $40

Stay training my friends!

Holy Shit Moment..

In training, just as in studying there should always be a 'holy shit' moment... For studying, it's that moment when time lost itself and you pulled an all-nighter! For training it is because your mind has escaped your body due to the sheer stress and difficulty that you put your body through! Strive so that each day you train there is a 'holy shit' moment!

Stay Training My Friends!

DJ N9NE

The Dungeon proudly plays the song styling's of DJ N9NE. The roots go back with his ability behind the speakers! My ears first perked hearing him set the tempo at Rutgers University! In my time after then I have had the privilege to hear his face-melting mixes in my adventures through Aatlantic City, Manhattan, and Philadelphia! As the years pass, his ability to play power hour mixes that evolve throughout, they have influences of Hip-Hop, Electro, Dub-Step, Trap music, Baltimore beats, 80's, 90's, and all of today's music! 

I am proud to say that his styling has inspired my gym to play exclusively his mixes throughout my sessions! Not only do his mixes update regularly, but they have ALL new music and in some cases music that has not even released yet!

To hear his music you can see him at Ivan Kane's Royal Jelly every Thursday in Atlantic cities Revel! You can also find him on Friday nights featured via Wired 96.5fm! The easiest way is to download soundcloud and search DJN9NE

STAY TRAINING MY FRIENDS!

Nick Williams

First it was amazing play at the Hun school that turned eyes. Then tremendous work ethic/leadership and performance that provided exposure at the University of Connecticut. Now: focus, determination, perservierence, and a constant positive attitude have gotten you not only to the NFL's Washington Redskins, but now earned your place on their active roster. From John Nicola, The Dungeon, Hightstown/East Windsor/New Jersey/UConn/and the world: CONGRATULATIONS!

I would like to take this time to honor a man who grew up Jersey Fresh, Jersey's Finest, and now local celebrity and hero to kids growing up everywhere. You are hope to kids having a catch with their fathers and friends. And to people who do not know you, I would like to say that he is a man of character, and good faith! A true role model, and good man. 

This is just the beginning of what you deserve! Great Luck, and stay strong!

Stay Training My Friends!

Case of the MONDAY'S

Monday - what is it? What should it be?

Worlds definition:

           First and worst day of the week, takes the longest, and has the rest of the week behind it!

DUNGEON DEFINITION:

Monday - Best day to work on yourself and set weekly goals, a day to work off the weekend, and set the tone for the rest of the week!

Working for the Weekend!

This iconic song has provided the world with a small glimpse at the human condition. Typically we work Monday-Friday and live for our precious weekends (Saturday and Sunday). Wednesday is known as hump day seeing as its location is smack dab in the middle of our "Work Week". Gotta get over that hump!

Well all this is good and fun, take a moment and really listen to this song. It is true, everybody is working for the weekend. If you want a piece of my heart, you better start from the start! Such, true and powerful lyrics. clearly written by an individual who will not share their heart with just anyone. However, this song takes my heart, and makes it want to dance!

Here is to you "Loverboy" for creating one of my life theme songs, and a reason to celebrate, and a reason to train.... for the WEEKEND!

Work Week in the Dungeon:
Monday - Get the Weekend Out
Tuesday - Amp it Up
Wednesday - Work to Failure
Thursday - Max Effort
Friday - Earn the Weekend

Monday-Friday = Working for the weekend!!!

Stay Training My Friends!

Nicola Performance Training CLOSED from 10/3/13-10/14/13

Good Day Dungeon Goers,  John Nicola Here!

I am listing information about Nicola Performance Training's Schedule for the week of 10/3/13 through Monday 10/14/13! We will be CLOSED due to my marriage and honeymoon but will be resuming training TUESDAY 10/15/13 at normal time and schedule! Attached I have workouts for EVERY DAY Nicola Performance Training will Be Closed! I also have 2 Speed/Agility Days Attached As Well!
Please apply these programs to your schedule in my time away and give yourself as little rest as possible! Great things to come!!!

Nicola's Dungeon Builds Better Bodies!

http://www.nj.com/times-sports/index.ssf/2013/04/nicola_builds_better_bodies_fo.html



This Week Nicola Performance Training, was featured in the Trenton Times and on NJ.com for their outreach in the community, and involvement with NFL football players. The aim, create total athletes!

Stay Training my Friends

Nicola's Dungeon 3.0

After months of searching, and months of prepping, and months of work........ We are proud to say that Nicola Performance Training has finally received it's much needed facelift!

We went from a modest 800 Square Feet to 2,600 Square Feet, increasing the gym space by over 3 Times!

There is really only one way to get the full experience, but please let us allow you to see a taste of the future of Strength and Conditioning!

Ladies and Gentleman of the New Jersey Community, your wait for the right workout is over! Lets get after it, and Lets make a memory, but most important...... Lets make some GREAT athletes!

Stay Training My Friends!