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 am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

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.

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 had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

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