The journal

Notes from
the floor.

No listicles, no supplement affiliate links. Just what our coaches actually teach members, written down.

Strength

Progressive overload without burning out

Adding weight every week works until it doesn't. Here is how our coaches structure twelve-week blocks so intensity keeps climbing while fatigue stays managed.

Marcus Vega · 12 July 2026 · 6 min read

Nutrition

28 June 20265 min read

Protein timing: what actually matters

The anabolic window is smaller than the internet thinks and larger than the supplement industry admits. A dietitian's take on the evidence.

By Elena Marsh

Conditioning

9 June 20267 min read

Zone 2 is not a warm-up

Most members ride their easy days too hard and their hard days too easy. Here is how to find your real aerobic ceiling and train under it.

By Darius Cole

The case for deload weeks you won't skip

Recovery

21 May 20265 min read

The case for deload weeks you won't skip

A planned week of reduced load beats an unplanned month off. Our physio explains the warning signs and how to programme around them.

By Sofia Ren

Club

3 May 20264 min read

Your first ninety days at Apex

From movement screen to first retest — exactly what happens in the three months after you sign, and what we expect from you.

By Amara Idris

Movement

17 April 20266 min read

Training around a desk job

Nine hours seated does real damage to hips and thoracic spine. Three prep drills we prescribe to almost every downtown member.

By Sofia Ren

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Notes fromthe floor.