Dragon Training

how to train your dragon If you recall, I wrote a guest post for the Greatist back in the summer about the importance of GPP-type workouts. Twice a week, along with my regular “gym” sessions, I like to incorporate what I like to call Dragon Training. As you might know, I sell a t-shirt known as the JKC Dragon Tee, so the name Dragon Training is quite fitting. [the poster to the left should really say How to Train Your Inner Dragon.]

Dragon Training is a high intensity workout that incorporates kettlebells, sandbags and sprinting. Yes, I made up the phase Dragon Training, but all gurus come up with their own systems right?? The goal of Dragon Training is to increase cardiovascular output and GPP using the tools I listed above. And who said cardiovascular workouts and resistance training had to be separated anyway? Trust me – explosive kettlebell exercises plus full body sandbag exercises plus sprinting equals a very sweaty t-shirt.

Here’s the template for a Dragon Training session:

1) Sandbag Exercise 8-10 reps (zero sec rest)
2) KB Exercise 20-25 reps (zero sec rest)
3) Sprint 3-5 reps (60 sec rest)

Repeat for 5-10 rounds depending on how much time you have. Using the template, choose your exercises below.

Sandbag Exercises:

-Sandbag Clean
-Sandbag Clean to Zercher Squat
-Sandbag Clean to Reverse Lunge
-Sandbag Clean to Lateral Lunge
-Sandbag Clean to Over-shoulder Toss
-Sandbag Over the Shoulder Clean
-Sandbag Split Stance Clean
-Sandbag Clean to Push Press
-Sandbag Clean High Pull
-Sandbag Snatch High Pull
-Sandbag Rotational Lunge

KB Exercises

-2-hand KB Swing
-Double KB Swing
-KB Clean
-Double KB Clean
-KB Snatch
-Double KB Snatch
-KB Clean to Push Press
-KB Clean to Overhead Press
-Double KB Clean to Push Press
-Double KB Clean to Overhead Press
-Double KB Clean to Front Squat
-Double KB Clean to Front Squat to Overhead Press
-Double KB Clean to Reverse Lunge

Sprint:

-flat sprint (10-15 sec; jog back recovery)
-hill sprint (10-15 sec; jog back recovery)
-AirDyne sprint (15-30 sec; easy peddling recovery)

So here’s a sample week that incorporates Dragon Training:

Monday – Full Body Gym Workout
Tuesday – Dragon Training
Wednesday – Rest
Thursday – Full Body Gym Workout
Friday – Dragon Training
Saturday – Full Body Gym Workout
Sunday – Rest

So, it depends how well you can recover between workouts and how busy you are. I like to fit in one or two of these type of workouts per week…and no it’s not Crossfit. As Hamilton Nolan says on Gawker [The Problem(s) with Crossfit – one of the funniest articles I’ve ever read]:

“You can’t trademark working out, you f***ers. Doing burpees or overhead squats or 400 meter runs followed by handstand pushups does not mean you’re “doing Crossfit.” You’re just working out. You don’t own that shit. You bastards.”

So train your inner dragon with Dragon Training – you owe it to yourself.

Thanks for reading,

-JK

Annette Howard

Personal Strength Training by Jon-Erik Kawamoto

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

Lee Wicks

Personal Strength Training by Thomas King

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

Lisa Spurrell

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!

Lloyd Hussey

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.

Amanda Crane

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

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