I make videos to improve your workouts so you can become a faster, more resilient and Stronger Runner. My name is Jon-Erik Kawamoto and I've been a personal trainer and strength and conditioning specialist for 15 years. I was a competitive runner during my university days with personal bests of 15:13 in the 5km and 32:15 in the 10km. I have a Bachelor's and Master's degree, both in Kinesiology and I'm also a freelance fitness writer. I'm a regular contributor to Canadian Running magazine and PodiumRunner.com and my work has also been featured in Runner's World, Running Times, Triathlon Magazine Canada, Triathlete.com, Women's Running, Men's Journal, Men's Health and Women's Health. Thanks for checking out my channel and I hope you become a subscriber and member of the Stronger Runner KZread community.
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YO! I’ve been doing stair work a couple times a week for a couple months. Looking forward to hitting this today!
Can you do this with a towel or something else (no old bedsheets available)
subscribed because you got Street Fighter Ryu on your shelf.
How would you go about progressing on these exercises?
Thanks!!
Amazing stuff. Thank you very much!
Lunges and goblet squats
Great stuff! If you’re ever looking for a good stair workout in St. John’s you should try the Northhead Trail from the Battery to Signal Hill, George Cove mountain in Holyrood is also great😊
Don't forget warmup
Is it for sprinters too?
freaking love this exercise, did it and my athletiscism improved so much, my body anatomy just couldnt handle regular deadlifts, I know it could be bad form but i trust my body and stop when it hurts
Does this work the hamstrings or more of a dynamic movement?
Great twerk before the rep 🎉
I am finding that "jumping" is the key to easier and faster running, the vertical gets me in the air, and my forward momentum carries me through that air long enough for my next striking foot to land forefoot almost under center of mass. If I don't jump high enough, but try to push forward, my striking foot hits early on my heel or skids because it has not had time to circle to a rearward motion. I wasn't high enough, didn't "fly" to that next foot strike. My main goals now while establishing this jumping habit is to feel the jump as a jump with each step, maintaining a 160 - 180 spm cadence. When I feel the jump, I also sense that my foot leaves the ground noticeably earlier than when shuffling or sprinting, shorter contact time, longer air time, and less tiring at each step. So now I am investigating plyometric training to get it right.
how can I measure the kettlebell weight for a deadlift and farmers carry? I planning to buy a 56kg but I have been thinking about the 48kg as well.
This is extremely helpful! Thanks 💛
Very good workout. Do you have recommendations für 30k trail runs. How can I extend my endurance for hills. I often face the isse, that a hill is so much effort and my endurance suffers to hard to keep my desired pace for the whole run. Hope this is understandable.. ;)
Thanks for sharing. Very good workout.
THANK YOU THANK YOU THANK YOU!
Can’t really see what you’re doing. You are only showing your upper body
I know these are designed for Canadian runners. If I live in America and do the workouts, will they also be effective?
Thanks for the video. I like the selection of exercises. I'll try this routine with my long-distance group over the winter, but start at fewer foot contacts like you recommend.
Awesome and thank you for the easy follow tutorial. I'm looking forward to trying the 4 exercises later today 👍
really really impressed and loving all your feed ! ;)
Thanks for the tips bro
Hi, can how long can this training session be?
Can this be considered warm up? Or do we need some before?
Isn't this the same thing as the suitcase squat?
this is great thanks!
Tarentino’s favourite video
Lunges in viața de zi cu zi e net superior aquat,lunges te mişti in spațiu squat este static
I Am 3 Years Late However It's STILL GREAT Info 👏🤩 Thank You!
thank you
You are amazing Already feel better after one lesson Thank you Do you know any good rehab for knee strengthening to improve mcl
Thanks man. Your video really helped
i did that today at the gym in my group fitness class. great exercise and just as good as the barbell DL however this one feels like it targets lats and glutes and core and full body but most emphasis is given to the hamstrings, glutes and lower back.
Fight the knee bend
They are both good for runners inc deadlifts. Reverse lunge > forward lunge for runners.
You called Plyos "Jump training" which is not a good explanation I think. Plyos are all about the stretch-shortening-cycle (i literally translated this from my language - don't know if it's called that in english). So they are all about the ground reactiontime being as low as possible. Your cue about jumping as high as possible can be misleading. It's actually developing as much height as you can WHILE trying to keep the ground contact time as minimal as possible.
That the complicated explanation
Thanx dear...❤🏃
use the low handles
Great option as well
Hey, I used to powerlift at 63KG bodyweight, but got 2 herniated discs and stopped training for 2 years while gaining weight up to 87KG. I am now returning to lifting, incorporating running and eating in a deficit. Due to lack of time, I am trying to minimize my time at the gym, so I started doing Squats, leg curls, bench press, assisted chin ups, planks and running. Would these be enough? My goal is to get back to my old strength and bodyweight, but I would like to put an emphasis on leg training and running.
I would add some rows and some glute exercises like bridges. Check out my front plank form video to ensure your form is what it should be. 👍🏼💪🏼
You're a beast
Ha thanks! 💪🏼
@@StrongerRunner Don't think people know how hard that is to do.
Cool to come across your videos again!
Thanks man! It’s been a while! Hope all is well!
Thank you. Your voice is soothing and easy to follow. Kudos 👍
Thanks!
I've been an overpronator since I was a kid. Should I still put my front foot in pronation, or should I place the emphasis on the outside of my front foot when I lunge?
U might have to have the foot in pronation so you can hit parrlel
I wouldn’t over emphasize the pronation in your case.
I fixed by my overpronation by engaging glutes more and changing my hip posture.
Hey. How do I know which resistance level band to use? I’m 190+ pounds. Should I go for the one that supports 90-220 pounds? Or the 50-120? Or 35-85?
Depends on how long the band stretches from its anchor point and your current strength level. Start with a medium resistance and go from there. Hope that helps.
Kettlebell Deadlifts are usualy much lighter than Barbell Deadlifts. What would be a good rep range for lets say 2x 24kg. Are sets of 5s enough? Or is this just to easy to consider a good training?
Depends if you’re new to deadlifts or not. I usual reserve KB deadlifts for novices but as they get stronger and better body awareness, then I move them to a barbell deadlift variation.
@@StrongerRunner Did yesterday my first Deadlift seassion with the Kettlebells. I am training for a few years now basic stuff and running and just startet with "more serios" weighttraining a year ago. I am training at home and only have a collection of kettlebells including 2x24kg and one 32 kg+ 40kg. I never trained Deadlifts before seriosly. Just did a few reps here and there. 2x24kg Double KB Deadlift i could easyli do for Sets of 10 yesterday. 40+32kg was much harder. I want to improve in Deadlifts and when my Garage is built i want to get a Barbell. But till than i have to train with KBs. Should i just try to use sets of 10 than or should i target sets of 20 (because of the low weight). What would be a good goal in this situation?
Just bought bells of steel 3.0 open bar for $299. I bought it cause it has the jack to load plates. I don't know the advantages or disadvantages of open vs close trap bar?
Nice! The open end allows you to perfect split stance exercises like reverse lunges or rear foot elevated split squats which you couldn’t with a traditional closed off trap bar.
Me too! It's more affordable option that fits in my home gym a bit better.
Hi, I was going to ask, you said we can do this for 6-8 sets, but lets say you also do resistance band training for legs separately, would I lower the sets or do you think 6-8 would be ok? also how many days a week should I do this?
I think 6-8 sets would be good one day off the week and the band workout once a week. They’re great compliments to each other. 💪🏼
@@StrongerRunner Ok thank you very much brother, i will use it in my weekly routine. You are a savior