Non-traditional Method of Building Strength

JKConditioning Depending on where you workout, some of the more modern, up to date gyms (no, not with fancy machines and cardio equipment with TVs) might have more options for you with regards to resistance training. In addition to traditional barbells, dumbbells and medicine balls, other pieces of equipment are available to help you in your quest for strength, stability, mobility and of course, faster running times.

Enter the sandbag, the Ultimate Sandbag to be exact.

Here are a couple articles I wrote on sandbag training:

Sandbag Training Exercise Videos

Ultimate Sandbag Training

Also, here’s an Ultimate Sandbag running specific workout that I had the pleasure of participating in last week over at Envision Fitness, in Maple Ridge, BC. Steve and Kari did a great job of putting together this program with progressions and regressions. It was tough! Check out the highlights:

If you want to get an Ultimate Sandbag for your own at home program, check out the Ultimate Sandbag website.

Picture courtesy of UltimateSandbagtraining.com

Well, that’s it for now. Adding Ultimate Sandbag Training into your program will add variety and new challenges. It’s portable and great for every home gym (I have 6 bags!). The options are endless and I think this type of training is invaluable and an important addition to any runner’s strength and conditioning program. Not only will you train your major muscle groups, but because of the dynamic nature of the bag, your core muscles will also be hit hard as well.

-Jon

Mike Noseworthy

Personal Strength Training by Thomas King

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

Keir McIsaac

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

Craig McIssac

Personal Strength Training by Jon-Erik Kawamoto

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

Jane Rendell

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

Chris Stratton

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

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