jon-erik kawamoto personal trainer
Everyone knows how to do a basic lunge; these three variations take it to the next level.

For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye.

A tremendous amount of stability and control has to be provided in the frontal plane — think side to side — when you run. Improving strength, stability and mobility (follow me here) in the frontal plane can reduce your risk for injury by loosening tight hip muscles (e.g. groin) and strengthening weak hip stabilizers (e.g. gluteus medius). This is where lunge variations play a major role in a runner’s strength training routine.

Why Lunge?

 
Asymmetrical standing exercises, like lunges, are great for challenging a runner’s balance, proprioception and dynamic flexibility. Lunge exercises change the load distribution and emphasize one leg rather than two (picture a bilateral stance used in a squat or a leg press).

Lastly, these exercise variations also challenge and improve dynamic stability in the torso and lower body. Therefore, these exercises may have more carryover to improving the running stride compared to bilateral leg exercises.

Getting More Out Of Your Lunges

 
Most people are familiar with traditional lunge variations, such as the in-line lunge, also referred to as a split squat, and the walking lunge, where a series of lunges are performed one right after the other. Many runners can benefit from these lunge variations, but there are other lunge patterns most are not familiar with.

Continue reading HERE.

photo credit: Commander, U.S. 7th Fleet via photopin cc

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

Darlene Parrott-Manning

Personal Strength Training by Jon-Erik Kawamoto

Have to thank both Jon and Thomas for their help with my conditioning this past year. After a major injury in 2020, I tried everything. My foot doctor (Dr. D. Sutton) said there was something missing and recommended Conditioning. I then found JKConditioning and it definitely worked for me. Today September 8, 2024 I completed a Half Marathon in 1 hour and 42 minutes and came First in my age group.
Thank you JKConditioning!!!

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

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