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

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.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

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.

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

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