jkconditioning personal training
Last weekend, I was fortunate to attend the DVRT (Dynamic Variable Resistance Training) Level 1 and Level 2 certification hosted by Josh Henkin, a strength coach from Scottsdale, AZ and creator of the Ultimate Sandbag. I knew this course was more than just about “a bag of sand” but didn’t expect to see so many concepts integrated together.

I’m proud to say that I passed my exams and am now Level 1 & 2 DVRT certified! Whoop whoop!

What does this mean? It means I have the training to successfully integrate sandbag training into a traditional fitness program and still teach proper fundamental movement patterns such as the squat and hip hinge while also enforcing core and shoulder stability. Using the Ultimate Sandbag may enhance the teaching of these movements and body positions compared to traditional fitness equipment.

For my top 3 take aways from the DVRT course, check out my guest post on Josh’s Ultimate Sandbag Website:

http://www.ultimatesandbagtraining.com/sandbag-fitness/this-really-isnt-sandbag-training/

 
I also put together this Ultimate Sandbag complex which kicked my butt yesterday! Here’s what I did:

A1. Lateral Deadlift to Clean
A2. Rotation Lunge to Clean
A3. Rotation Lunge to Clean
A4. Cossack Squat

 
As for the reps/sets, I performed 3 reps per exercise per side per set and did 5 total sets with 60-seconds rest. I used a 3/4 full water bladder inside my Ultimate Sandbag – you can hear the water sloshing around in the video (below). This increases the instability of the implement as you can see my weight shift from time to time during the complex. This increases the complexity of the exercises and forces by body to react to the always changing water position in the bag.

If you want to add sandbag training to your program, I recommend Josh’s Ultimate Sandbag. They are made from a durable vinyl with easy to grip handles. Sand filled or water filled options are available. Discloser – I am an affiliate but remember, I only support the best products available.

jon-erik kawamoto fitness coach

To find out more, check out www.JKConditioning.com/USB.

That’s a wrap.

-JK

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).

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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