personal training st. john's
Traditionally, explosive weightlifting has been reserved for sprinters, but distance runners can also benefit from including these power-producing exercises in their strength and conditioning program. In addition to traditional strength training and plyometric exercises, the Olympic lifts and their variations can help runners improve their potential for performance.
 

The Science

 
Power is the amount of force you can produce in a given moment in time. Therefore, the more powerful you are, the more force you can develop in less time. Powerful runners have a higher level of relative strength and can tap into their fast twitch muscle fibers better than weaker runners. According to recent research, you may want to get better at being powerful if you want to improve your racing potential.

Findings from the Journal of Strength and Conditioning Research found that runners of different distances had better race performances if they also possessed the ability to develop force quickly. The researchers took NCAA Division I track athletes from several disciplines (sprints, middle and long distance race distances) and tested their power producing ability using a multiple jump test. After measuring power performance, they found a significant correlation between power producing ability and race performance in all subjects. In other words, the more explosive runners were able to run faster race times. To target your fast twitch muscle fibers, runners must incorporate explosive-type exercises into their weekly routine.

Continue reading HERE.

photo credit: darkmatter via photopin cc

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

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.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

As Seen On: