Tommy Kono Program

  

Tommy Kono was a tremendously talented lightweight lifter who was a world and Olympic champion for the United States back in the fifties.

Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.

Kono was very outspoken at the time against the bodybuilding and lifting magazines that advocated heavy volume training. Kono insisted that the body responds better to brief workouts performed 2-3 times per week with less not more exercises. Yes, people, Tommy Kono was/is a very smart man.

Tommy Kono Program

Press 8 x 3
Snatches 8 x 3
Cleans 6 x 1
Squats 3 x 3

Notes: This is not an excuse to take it easy. Kono had a brief program like this because he lifted heavy weights. His body couldn’t handle any more exercise because of the amount of weight he did use. Singles, doubles and triples are not easy, they’re extremely difficult. Start out with what you can handle, as you get stronger, add more weight. As always, get plenty of sleep and good, healthy food.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Tommy Kono Power Program-Part 1

Here’s another training program used by Tommy Kono, world and Olympic lifting champion. Kono decided to change his program after winning the 1952 Olympic lightweight gold because he was getting stale.

That happens to anyone who has been training for a significant period of time. Don’t be afraid to change things, even if something works, if you’re getting stale or bored with the workout. Variety is good when done right. Don’t hop around from program to program every other day. Find one that works, stick with it for a time and then change when things get stale or gains in size and strength slow down.

Kono called this his power program and it’s broken up into two segments. Part one, which you’ll learn here, is to be practiced for 3-6 weeks before moving on to the next phase.

Tommy Kono Power Program-Part 1

Overhead Press 5 x 5
Power Snatch 3 x 3
Power Clean 4 x 3
Snatch-grip High Pulls 3 x 3
Clean-grip High Pulls 3 x 3
Squats 1 x 5 and 3 x 3

Notes: Train 2-3 days per week for 3-6 weeks on phase one. Warmup with 2 x 20 on leg raises. If you don’t know how to do the Olympic lifts, go to the Crossfit website and you’ll find videos on the lifts. As always, eat right and get a decent amount of sleep. Add weight to the bar when strength levels increase.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Tommy Kono Power Program-Part 2

This is part two of Tommy Kono’s power program. Kono, a world and Olympic lightweight champion, would practice on part one for 3-6 weeks before moving on to the second part.

Part two consists of pretty much the same group of exercises with the bench press and squat clean thrown in. The front squat takes the place of the regular back squat. Weights are added, sets increased and reps lowered for most lifts in this power phase.

The training in part two is done for 2-3 weeks and was designed by Kono to get him ready for competition. He trained three days as week on the following exercises:

Tommy Kono Power Program-Part 2

Press off Rack 8 x 3
Power Cleans 5 x 3
Squat Cleans 1 x 3, 5 x 1
Clean-grip High Pulls 3 x 3
Power Snatch 3 x 3
Squat Snatch 2 x 3; 2 x 2; 3 x 1
Snatch-grip High Pulls 3 x 3
Front Squat 4 x 3
Bench Press 3 x 3

Notes: Train 2-3 days per week for 2-3 weeks on phase two. Warmup with 2 x 20 on leg raises. If you don’t know how to do the Olympic lifts, go to the Crossfit website and you’ll find videos on the lifts. As always, eat right and get a decent amount of sleep. Add weight to the bar when strength levels increase. If this is too much volume for some, back off on some sets and/or cut out the squat cleans and the pulls.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.