PJ Stahl’s 5 Module Formula for the Perfect Training Program

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PROJECT STEEL is a fitness program that has re-innovated steady state training into a functional and motivational workout that keeps participants engaged to get cardiovascular results without the monotony. The goal of steady state training is to maintain a specific heart rate during the majority of the time within a workout to elicit cardiovascular and calorie burning results. PROJECT STEEL has created a formula to do just that!

STEEL is the English translation of “Stahl”. The true definition of PROJECT STEEL is PROJECT STAHL. It is my mission, or project, to inspire and motivate change in a positive healthy fitness environment that is non-intimidating and results driven. The definition of Steel is to “Embody Strength” and this is the emphasis of the program. The goal is to push participants to physically and mentally take their strengths to new levels through the different modules built into each class.

I have been working on the development of PROJECT STEEL for over 3 years. It was very important to me to have a program that was multifaceted and had scientific evidence to prove the purpose of every section of the workout and every exercise within each module. The purpose was clear to me. Create something science based, that wasn’t boring, and would motivate people to keep moving for over 45 minutes to get results.


Within the workout there are 5 modules. Here is a breakdown of the modules with brief descriptions:


These are the exercises that are included in the dynamic warm-up, corrective, core activation and neuromuscular patterning. These exercises will warm-up the body, teach new fundamental movement patterns and prepare the body for the workout to come.

Warrior Strength:

This section includes the strength and core movements. The strength movements include bodyweight and dumbbell exercises. These exercises range from full body multi-joint movements all the way through isolated exercises. These exercises will strengthen full body neuromuscular patterning, total body muscle group integration, individual muscle group isolation, and all at the same time challenging core stabilization. The core specific movements include isometric, rotational stability and posterior chain exercises for maximal activation and strengthening of the total core, shoulder girdle to hip girdle.


R.O.C. stands for “Rep Out Conditioning”. This section includes body weight exercises with a mix between muscular endurance, cardio, plyometrics and core. The purpose of this section is to continue to increase your aerobic capacity while burning calories to get optimal body results.


During this section the goal is to recover and decrease the heart rate, respiratory rate and blood pressure back to a resting state.


The essentials module includes flexibility and mobility exercises. These exercises were created for increasing range of motion to specific joints and muscle groups to improve movement patterns and increase recovery time after each workout. These exercises are essential for the improvement of functional movement patterns and total body regeneration.

“ROC your ARC” is one of our favorite things to say in PROJECT STEEL. ROC as stated above means “Rep Out Conditioning” and ARC means “Accumulated Rep Count”.  The goal during the ROC section of the workout is to do as many reps as possible and record your ARC (number of rounds and reps completed in the allotted time). This creates a measurable level of fitness that can be tested and re-tested to provide evidence of improvement.

I introduced PROJECT STEEL at my gym, Lock Box Fitness and Performance Center, approximately 1 year ago. The class was a hit from the start and quickly became our highest attended class at Lock Box. We are now sold out and have a waiting list for most PROJECT STEEL classes. The members are saying they love the variety of exercises, intensity variations for all levels and the fast body shredding results that they are getting.

PROJECT STEEL is continuing to gown and develop. There will be a new App, Certification Programs and Class Locations launching soon. Stay connected with all updates by following @PROJECTSTEELFITNESS on Instagram and Facebook. Or at

Follow us on social media to find out where you can meet PJ and participate in PROJECT STEEL. PJ will be demoing PROJECT STEEL at the remainder of the 2017 SCW Mania events this year as well as IDEA World.

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About PJ Stahl

Power Systems Master Coach, PJ Stahl, MA, CSCS is creator of PROJECT STEEL and a Reebok Ambassador. His background in competing in collegiate level Division I gymnastics paired with his experience coaching professional athletes, he was naturally led to become a fitness performance coach. PJ utilizes over 20 years of experience and over 25 certifications as a well-rounded elite fitness expert in personal and group training. PJ currently resides in Los Angeles where he owns and trains out of his studio, Lock Box Fitness & Performance Center.