Personal & Athletic Training in St. John's, Newfoundland

Archive for the ‘Program Design’ Category

How 4 Letters Can Spell Fitness Success

How 4 Letters Can Spell Fitness Success

If you’ve been spinning your wheels at the gym, get familiar with F.I.T.T. to help you customize your workouts and achieve your goals!   When I taught introduction to strength and conditioning at Memorial University, the F.I.T.T. principle was an acronym used to help students (and trainees for that matter) design an effective workout program. ..read more..

300 Inspired Ultimate Sandbag Home Workout

300 Inspired Ultimate Sandbag Home Workout

  To be honest, I’m sick of writing workouts for myself. It’s tough to stay motivated because I try to re-write the workout while doing it! Today, I decided to do a pre-written workout that became popular in 2007, the 300 workout, inspired by the movie 300. Here is the version of the Floor Wiper ..read more..

5 Tips on Getting a Badass Physique

5 Tips on Getting a Badass Physique

*this post first appeared on my friend Travis Stoetzel’s blog. I normally get asked how to build muscle and burn fat; rightfully so, as most dudes I see training in community gyms don’t have a clue. Most guys want a rippin’ 6-pack, cannon-ball delts and to be stronger than their old man but are all ..read more..

57 Biceps Curl Variations

57 Biceps Curl Variations

I’m going to tell you something the “functional fitness” crowd doesn’t want you to hear. If you do biceps curls or triceps extensions, your arms will grow. I know, I know…not functional what so ever and a waste of time, right? The “functional fitness” folk will tell you rows, chin ups, bench presses and overhead ..read more..

Deadlifts, Core Training & Bacon with Tony Gentilcore

Deadlifts, Core Training & Bacon with Tony Gentilcore

Well, when I first heard word that Tony Gentilcore was going to let me interview him for my blog, I thought it was going to be all about bacon. I was half right ;) Before we get started, Tony sent me this video of him wearing a JKConditioning Dragon Tee while pulling an easy 500-lbs. ..read more..

Firefighter Fitness

Firefighter Fitness

Here’s a post I started a while ago but failed to get it up on JKConditioning.com until now.  It’s dedicated to current and future firefighters (FF) AKA Tactical Athletes, but also to personal trainers and strength coaches who train or want to train FFs.  (Also, it’s written very informally) The occupational demands of firefighting place ..read more..

The Truth about Curves

The Truth about Curves

Well, it’s been a crazy two weeks here in Vancouver. The Olympics have brought a sense of unity and pride to our city and our nation. I’ve never seen strangers walking down the street giving high 5s and hugging each other after Canada’s Men Olympic hockey team won the gold medal yesterday after a nail-biting ..read more..