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
