"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
This is the Prime Performance Method — the coaching approach Jon Crook has used for two decades, now paired with a full bloodwork panel so it's built for your body specifically. Here's how it actually works, start to finish.
Every client moves through the same structure — what's built inside it comes entirely from your own labs.
A comprehensive blood draw covering hormonal, metabolic, thyroid, inflammatory, lipid, and micronutrient markers — well beyond what a standard physical checks. Fasting is required for glucose, insulin, and lipids. From there, your coach reviews results against optimized ranges, not just the lab's bare-minimum "normal" — for example, targeting Vitamin D around 50–80 ng/mL rather than just clearing 30, or hs-CRP under 1 mg/L rather than anywhere inside a wide reference band.
Week 1Your plan combines three elements built to work together: a carb-cycling nutrition framework that raises carbohydrate intake on heavy training days and tapers it to zero on rest days; a structured strength-training split centered on progressive overload and compound lifts, scaled to your recovery capacity; and, only on tiers that include bloodwork, targeted peptide support — recovery-focused options for sleep and tissue repair, or metabolic support for fat loss — always under provider guidance and never as a substitute for the training and nutrition foundation. Peptides aren't offered on Core, since we won't monitor a protocol without lab data behind it.
Week 2Early signals often show up first — better sleep and reduced soreness within a few weeks — well before strength numbers or the scale move. A follow-up panel, timed to your enrollment tier, retests the same markers from your baseline so progress is measured against your own data rather than assumed, and the protocol is refined based on what actually changed.
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.
You've tried the standard advice and the scale still won't move — usually because nothing was ever actually measured.
Workouts leave you wrecked instead of stronger, and "normal" labs haven't explained why.
You want a plan built from your own data, with a recheck that shows whether it actually worked.
Baseline testing takes one draw. Everything after it is built around what yours actually shows.