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

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

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.

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.

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.

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