Bootcamps and Strength Training

bootcamp

If boot camp is your only strength training…..you don’t have any strength training.
— Functional FitnessVA (@funcfitVA) April 2, 2012

I came across this Tweet back in April (hence the date!). I sat there and thunk about it for a bit.

I don’t think it’s correct to generalize boot camps as not effective strength training. I’ve been approached by many runners asking what the best form of cross training is, and some have mentioned doing boot camps.

Most people who join boot camps are looking for a good workout, in a group setting (which is usually cheaper) and tend to have minimal to no exercise experience (your first mistake!). Most of the runners I have trained don’t have a clue what a good squat looks like or how to hip hinge correctly – and that’s to be expected. Runners run, they don’t specialize in lifting weights.

Here’s a great article I wrote about being effective in the gym HERE.

Boot camps can have a great atmosphere, but if your form sucks, the guy leading the class of 30 isn’t going to have time to give you the attention you need. I would highly recommend being in tune with your exercise technique before joining a boot camp – this will reduce your injury risk and allow you to workout on a more consistent basis over a longer period of time. Sorry for the tangent…back to strength training.

Obviously everyone is at a different strength level. Some will actually develop strength while participating in boot camp workouts. The weight used isn’t normally high, but some people will actually get stronger with these loads.

If you have a descent level of strength – this Tweet applies 100%. There are many blog posts on here indicating that maximal strength training (loads greater than what you would use for sets of 5 reps) is the favoured form of weight lifting for runners. From this post HERE, you can also read that strength training and plyometrics (article HERE) are very important in helping you improve your running economy and running speed.

Bottom line: Boot camp training can be strength training, but it depends. It wouldn’t be my first choice when a runner asks me the best options for improving strength.

Will it help your running? Well, since it’s more like circuit training, then I would have to say no. Read this article HERE for more info.

Thanks for reading.

I hope you found this helpful.

Run strong,

-Jon

photo credit: The U.S. Army via photopin cc

Norbert Lake

Personal Strength Training by Jon-Erik Kawamoto

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.

Sean Leet

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine. Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding. Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

Patrick Ryan

Personal Strength Training by Thomas King

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

Tracy Roche

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.

Krissy Hussey

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

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