"I built this the same way I coach — figure out what your body's actually doing, then build the plan around that. Not the other way around."— Jon Crook, 20-year strength & conditioning coach
Jon Crook has spent two decades coaching everyone from pro athletes to parents chasing 20 pounds before summer. Now he pairs that coaching with a full bloodwork panel, so your plan is built for your body, not a generic program.
That's what most people say before they ever see a lab result. Usually it's not willpower — it's that nobody's actually measured what's going on. Three things we see in almost every client who walks in without labs.
Supplements and workouts get swapped every few months because nothing is measured before or after.
Standard reference ranges are built for a general population — not for where you actually want to feel and perform.
Without a second panel, there's no way to know if a protocol actually moved anything.
Every client moves through the same structure — the protocol inside it is built entirely from your own labs.
A comprehensive blood draw covering hormonal, metabolic, and inflammatory markers most primary care visits skip entirely.
Week 1Your personal coach reviews your panel against optimized (not just "normal") ranges and builds a plan specific to what's actually off.
Week 2A follow-up panel shows exactly what moved — timing depends on your enrollment tier, from a single closing panel up to a midpoint check as well.
By Month 6Jon calls it the Prime Performance Method. Strength training is the foundation of every tier — the same approach that's coached athletes and everyday clients for two decades. Bloodwork and peptide support are available on Foundation, Optimize, and Elite; Core runs on coaching alone, without lab work.
Progressive overload built around compound movements — the coaching foundation every tier is built on, Core included.
Your panel decides how that training gets dialed in — volume, recovery time, and where to push harder.
Carbohydrate intake matched to training demand — high on heavy days, tapered on rest days, on every tier.
Used selectively and under guidance to support recovery and hormonal signaling — available only with bloodwork-monitored tiers, never as a stand-in for training and nutrition.
Sleep, mobility, and stress management planned into the protocol, not left to chance — on every tier.
Bloodwork and peptide protocols are only available as part of Foundation, Optimize, or Elite. Core is a full 6-month coaching program built entirely from your goals and training history — it does not include lab testing or peptide support, since we won't recommend or monitor a peptide protocol without lab data behind it. Peptides are used off-label under provider guidance as part of a broader program; they are not a replacement for training, nutrition, sleep, or medical care, and results vary by individual. Always discuss changes to diet, exercise, or supplementation with a qualified healthcare provider.
Jon was a tall, skinny kid growing up — not many organized sports early on, just some martial arts and the usual gym-class chaos. He became a gymnast through high school and a martial artist through college, training BJJ, boxing, kickboxing, and a few others that came and went. In his late twenties he competed in bodybuilding and learned fast that genetics matter — his weren't built for that particular sport. He found his lane in powerlifting instead, winning the Illinois Powerlifting Championship multiple years in the 242 lb weight class through his thirties and into his forties.
Along the way he kept asking the question that eventually became this program: how does the body actually build muscle and burn fat, mechanistically — and how do you prime it to do both as efficiently as possible? Everything he asks clients to do, he's done on himself first — nutrient timing and carb cycling, bloodwork to see what's actually happening under the skin, so the internal issues sabotaging results get fixed instead of guessed at.
"I tell people all the time — I'm a nerd. Yes, I'm six-foot, 225 pounds of muscle, and heavily tattooed, but underneath that, I genuinely geek out on this stuff. I love learning it, and I love watching my clients reap the benefits of my nerdiness."
Foundation is a single bloodwork-based protocol with no ongoing commitment. Core is the same 6-month coaching program without bloodwork — a lower-cost way to start. Optimize and Elite add full diagnostic testing, with Elite including a midpoint panel and weekly coaching contact.
If you don't see noticeable weight loss, measurable improvement in your blood markers, or better recovery, muscle tone, and fat loss — we'll keep working with you at no additional cost until you do.
Jon can make that promise because in three years of running this program with clients, he's never had to honor it.
Baseline testing takes one draw. Everything after it is built around what yours actually shows.
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