Monday, October 6, 2008

The Kono Course

During the 1950's, from the time he won his first Olympic weightlifting gold medal in 1952, Tommy Kono was invincible. He was undefeated internationally until the 1960 Olympic Games, where he took a silver medal. He set a total of 26 world records in 4 weight classes. He also excelled in physique competitions as well, winning the Mr. World contest in 1954 and Mr. Universe contests in 1955, 1957, and 1961.

During an August 2007 visit to his birth town of Sacramento, Tommy Kono stayed as a guest in my home, and agreed to be interviewed by me for an article I wrote for an internet fitness forum website. Of the many questions I asked him, one was for his recommendations of a beginner weight-training routine with set and rep recommendations.

Mr. Kono outlined a workout he calls The Kono Course for increasing overall muscle size and strength. It consists of barbell exercises that concentrate on large muscle groups of the body and on exercises that call into play many muscle groups at one time.

The program is for a 3 days a week training frequency such as Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday.

Here are the eight exercises that make up The Kono Course (I assume you are familiar with basic weightlifting exercises so an explanation of each is not provided):

(1) situps - 1 to 2 sets of 15 to 25 reps
(2) overhead press - 2 (later 3) sets of 8 to 12 reps
(3) upright rowing - 2 (later 3) sets of 8 to 12 reps
(4) bench press - 2 (later 3) sets of 8 to 12 reps
(5) bent over rowing - 2 (later 3) sets of 8 to 12 reps
(6) squats - 2 (gradually work up to 4) sets of 8 to 12 reps
(7) breathing pullover - alternate with squat exercise for 12 to 15 reps
(8) deadlift - 2 sets of 8 to 12 reps

Additional details of The Kono Course can be found in Mr. Kono’s book "Weightlifting, Olympic Style. The book costs $30.00 plus $5.00 for shipping within the U.S.A. To order, send a money order to: HKC (Hawaii Kono Company - Post Office Box 2192 - Aiea, HI 96701, USA.

If you have been looking for that new program to help you increase overall muscle size and strength, look no further because you have found it here, The Kono Course.

Pax Domini sit semper vobiscum


Anonymous said...

This course can be 'adapted' for large strands and cables quite nicely. It give a nice core for a rounded workout.

Pierini Fitness said...

Good point and thanks for stopping by.

Have a great day!