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

Dawn Armstrong

Personal Strength Training by Jon-Erik Kawamoto

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

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.

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.

Paul Heffernan

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Bruce Dyke

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

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