how to train your dragonIf 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

I started at JKC because my colleagues that go to JKC all look and felt fit and healthy thanks to Jon and Thomas – if JKC helped them, I knew they could do the same for me! I think JKC stands out from other gyms because of their personal touch! They listen to you and help motivate and support. They always believe in my ability progress and learn new exercises. I’ve been training at JKC since January of 2019 and recommend them to anyone looking to learn how to lift weight properly, feel stronger, and improve their health.

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.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

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