Training in 3D

Looking for a challenging workout that combines moving and creating force in 3-dimensions?

Check out this 3 exercise circuit that utilizes the Ultimate Sandbag (www.JKConditioning.com/USB):

A1) Lateral Deadlift Clean to Rotational Overhead Press
A2) Rotational Clean to Front Loaded Lateral Lunge
A3) Single Leg Romanian Deadlift to Bent Over Row

Perform each exercise for 40-seconds. Take 20-seconds rest between exercises and complete 6 rounds. Wipe sweat off floor. Hit the showers.

These 3 exercises involve several movement patterns that form a complete workout.

Hip hinge pattern (lateral deadlift and romanian deadlift)
Lunge pattern (lateral lunge)
Pressing pattern (overhead press)
Pulling pattern (bent over row)
Rotational pattern (rotational clean and the rotational press)

Contrasts this to just using exercise machines. Machines are great, don’t get me wrong, but they have their limitations. Apart from usually being seated, machine exercises will challenge you in only one plane of motion e.g. leg press, leg extension, chest press and the list goes on. The exercises above will challenge you to create force in multiple planes of motion. These exercises will have more transfer to athletic skills and challenge your core and stabilizers in a unique way that machine exercises cannot replicate.

Want to use the best sandbag on the market? Check out www.JKConditioning.com/USB for more information.

Jon Howard

Personal Strength Training by Jon-Erik Kawamoto

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Nic Capps

Personal Strength Training by Thomas King

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

Nancy Wadden

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

Mike Noseworthy

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

Chris Spurvey

Nutritional Coaching by Julia Howard

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

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