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Owen Johnston
Works at Olympia Gymnastics
Attends Dragon Door
Lives in Lake City, South Carolina
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Owen Johnston

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“If you want to make peace with your enemy, you have to work with your enemy. Then he becomes your partner.” - Nelson Mandela

In ways, the world is - as of today - a much different place than when I was little. I remember when there were no cell phones or internet. I remember when gay marriage wasn't legal. I remember when affordable health care was an oxymoron in America. I remember when the Confederate flag was at least somewhat widely considered to be about "Southern heritage" instead of being the flag for a pro-slavery army. Even only recently, we've seen riots and race baiting in places such as Ferguson and Baltimore.

Yet, this world we live in today - right now - it's inspiring. Dear Charleston has handled herself beautifully, in unity, with compassion and healing. Affordable health care is now legal. We're having serious debates about responsible gun ownership. People can marry who they love.

There's still a lot of work to do, of course. We need to continue leading by example and share Christ-like love with others, and continue re-examining any views we have that may lead to us being judgmental or hateful. Let us continue being a light unto the world, as we try to bring an end to racism, misogyny, homophobia, all of these issues that still plague society.

“If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. ... We need not wait to see what others do.” - Gandhi


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So after many many hours of work, here's the finished "quick start guide" version of the physical training curriculum for my karate program. I should have the full curriculum up tomorrow.
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Agreed! It's as I explain to everyone. If you put time, effort, and correct practice into bodyweight movements, you will get stronger and smoother at moving your own body, which has obvious transfer to martial arts.
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What separates great athletes from amazing athletes? A maddeningly obsessive, single minded focus on the basics. This includes exercises, techniques, and strategies. Keep pressing towards the mark. YOU. CAN. BE. AMAZING. Even if you don't think you're an athlete, you are if you're up and exercising! Go get it!!!
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Few realize what martial art is simply because of the esoteric values of the art. Most believe that anyone who kicks is a martial artist - but does that mean that a prospector's mule is a martial artist? Think about this, because there are a majority of groups and schools that claim to be teaching martial arts who are not - http://www.seiyo-shorinryu.com/martial-arts. To be a martial art, there must be esoteric value and philosophy.
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Tonight's abbreviated bodyweight bodybuilding workout. Done in supersets. Just under 30 minutes.

15 Australian pullups with shoulder width overhand grip
40 incline pushups at slow cadence
30 flat straight leg raises
20 feet elevated pike handstand pushups
2 minute break (shake arms out, drink of water)

15 Australian pullups with close underhand grip, done with a curling motion and hard isometric contraction at top of each rep
Drop set of 5 Australian pullups with shoulder width overhand grip
Drop set of 10 bent leg Australian pullups with shoulder width overhand grip
40 incline pushups with a slow cadence
10 deep bodyweight triceps extensions
30 flat straight leg raises
20 feet elevated pike handstand pushups
Drop set - pike handstand (similar to downward facing dog) for about a minute
2 minute break (shake arms out, drink of water)

20 Australian pullups with shoulder width overhand grip
Drop set of 10 bent leg Australian pullups with shoulder width overhand grip
20 Jowett pushups
Drop set - 20 incline pushups
10 deep bodyweight triceps extensions
Shook arms out, drink of water

The leg raises were all done with a slow cadence on a bench with the hands and shoulders locked in as for dragon flags, and midsection tensed as tightly as possible throughout the full range of motion of each rep.
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LOL - thanks.  My division (Ladies 45+ Beginnner/Novice) is typically small - and in some cases I'm the only one who shows up so I might compete against some other poor soul who was the only one in her division to show up.  Never know who I'm gonna get.  So this time around I got younger, bigger, stronger, and with more training.  Not frightening at all - I regularly spar with younger, bigger, stronger guys who outrank me by 2-3 belts.  Not surprising I got silver, but I darn well made her work for her gold :-)
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There is likely nothing we can say that will lessen the pain of the friends and families of the Charleston victims... I wouldn't dare try and risk belittling this tragedy and loss. We do know that justice will be served and that we can come together in love, hope, and unity. Pray for the courts that the right decisions will be made. Dear friends in Charleston, my heart goes out to you. Please, at least consider doing what you can for the community. We have to keep working together to make this a better world.

I want to be there more... I've offered to help through the "staywoke" movement. Please consider joining and offering your own expertise and experiences.
Take action to end racism and police violence at StayWoke.org.
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There's a joke in an old episode of The Simpsons.... It's the one where a hurricane blows through town, and the only house that gets destroyed is Ned Flanders' home. If you don't already know, Ned ...
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Today's workout took about an hour and 10 minutes.

WARMUP
3 supersets of:
40 ultra slow incline pushups
40 ultra slow full depth squats

WORK SETS

Superset 1
20 Archer pushups each side
10 half pistols each side

Superset 2
20 Archer pushups each side
20 press pistols each side

Superset 3
100 slow, strict, deep calf raises off an elevation
1 minute of holding the bottom position of the above exercise

Superset 4
10 strict Tripod one arm pushups on each side
10 pistol squats on each side
10 one leg glute bridges on each side - each one performed with foot of working leg on seat of a table for greater range of motion

Superset 5
80 slow, strict, deep calf raises off an elevation
1 minute of holding the bottom position of the above exercise

Burnout superset
22 Jowett pushups
12 sissy squats
31 glute bridges with feet on seat of table
80 fast, deep calf raises off an elevation
1 minute of holding the bottom position
15 deep split squats each side
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Beat me by a mile.

Early this morning I walked the dog - about 1.5 miles one way, 350 feet down to sea level, most of that is a 250 foot drop down about half a mile of trail carved into a forested bluff and 102-105 stairs depending on how much sand is piled up at the bottom of the stair tower.  Now that school's out for summer and I don't have to be "on call" for my special needs daughter, I can do this particular walk every day - with my daughter!  I look for agates and practice kata a little on the beach.  Then I have to chivvy her along when it comes to walking back - she's getting stronger in spite of herself :-)  The dog, of course, runs circles around both of us.

This evening I went to a group exercise class for an hour - I don't even want to think about the crazy things we did or how many of whatever we did - on average we did most things for a minute.  Too bad that class meets only once a week, but then if I got any busier I wouldn't have time to practice Karate :-)
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Alright, so if I've ever given you a tough workout or solid training advice, please consider leaving a good review for me at my profile below. I would greatly appreciate it. You would also deserve at least one cookie. :D
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I've found that the hardest thing to teach total beginners to calisthenics and those coming from a sedentary lifestyle is generating and holding tension throughout the entire midsection. The importance of this cannot be overstated in calisthenics, gymnastics, and martial arts. The implications for martial arts should be obvious - if you can't maintain tension in your midsection, how can you safely take a body blow or throw a powerful blow of your own? In progressive calisthenics, full body tension is an essential aspect of most skills, and as such, in progression.

I help beginners pattern abdominal and full body tension through two very short and easy to learn drills. One drill is rolling from a pushup position to a "hollow" leaning plank, and the other is moving from "six inches" to "supine hollow body hold". Both are pictured at bottom.

If the student finds the plank too hard to hold for long, I have them regress the beginning posture to an incline that they can hold with, at most, mild to moderate discomfort in the muscles for 10 to 15 seconds at a time. Basically, it has to be just hard enough to hold to be a challenge, without exhausting him or her too quickly; the goal is to work on the posture, coordination, and technique. Strength gains in total beginners are largely from neuromuscular gains. This means becoming more efficient at movement and using  your muscles in a more coordinated way as you learn new skills, not just making your muscles themselves stronger.

Some other invaluable "hollow hold" variations once you are comfortable with the previous two - hollow hold dead hang (using an overhead bar, pullup bar, or even a sturdy tree branch), front jump support (as done in gymnastics), inverted front hang, inverted back hang, Australian hollow hold (so named because you "go down under" the bar, and it more or less looks like an inverted hollow leaning plank)

*I've developed the above approach over time, and is a mixture of my experience in martial arts, gymnastics, and CC, as well as the progressive calisthenics certification workshop I attended. Feedback, thoughts, questions, criticisms, whatever, I appreciate it all.
http://media.gymnasticswod.com/nakapedia/a00052/a00052.jpg
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That's easy, I can do that but not as straight as he can do 😅
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Education
  • Dragon Door
    PCC, 2014 - present
  • Lake City High School
    1992 - 1996
  • International Sports Sciences Association
    Certified Fitness Trainer, 2013 - 2015
Basic Information
Gender
Male
Looking for
Friends, Dating, A relationship, Networking
Birthday
October 2
Relationship
Single
Story
Tagline
INFJ martial artist dedicated to the way of ninjatic love
Introduction
I am a PCC instructor with over 10 years of experience in martial arts and fitness. My passion for fitness started at about the same time I began my martial arts journey. I trained with many types of athletes over the years and learned about many types of strength and conditioning, but calisthenics became my primary passion. I eventually became certified as a personal trainer in March 2013. I became a PCC instructor in 2014, after attending the PCC workshop in Alexandria, VA. I have served as the strength & conditioning coach at Olympia Gymnastics since April 2014 and as a gymnastics coach since August 2014.

Black belt certification in Heiwado karate under Japan International Karate Center (JIKC)
Certified Progressive Calisthenics Instructor through Dragon Door:
PCC Instructor profile
Certified gymnastics instructor through USA gym since August 2014

For information about my qualifications, experience, classes, and more, visit the site below and click on my name in the top menu.


Or, feel free to e-mail me at - owen@strengthcalisthenics.com

I maintain the websites for Bible Study Lessons and Paran Baptist Church in Lake City, SC.

I also keep up a personal blog over at -


G+ Communities
Bragging rights
I'd like to say I'm normally pretty modest - but I think being able to do one handed pushups is a neat trick.
Work
Occupation
Karateka, INFJ
Skills
Personal training, martial arts, progressive calisthenics
Employment
  • Olympia Gymnastics
    Strength and conditioning coach, 2014 - present
  • Johnston Karate (self employed)
    Karateka, 2005 - present
  • Paran Baptist Church
    Cleanup, 2007 - 2014
Places
Map of the places this user has livedMap of the places this user has livedMap of the places this user has lived
Currently
Lake City, South Carolina
Previously
Lake City, South Carolina
Contact Information
Work
Email
Skype
owenjohnstonkarate
Address
118 Sauls St.Lake City, SC 29560
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Owen Johnston's +1's are the things they like, agree with, or want to recommend.
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Owen Johnston
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The CircleRank of Owen Johnston is 234056! In United States the CircleRank is even 34492! Owen Johnston says 'INFJ martial artist dedicated

Martial Arts Forums – Community – Google+ (CommunityRank: 33264) ─ Circl...
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The CommunityRank of Martial Arts Forums – Community – Google+ is 33264! Their about: All styles welcome

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Dragon Door - Hard Style catalog
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Dragon Door - Hard Style catalog

Great service at a great price. My parents and I got 3 full meals with beverages for 21.03. Dad's shrimp fried rice came with onions, carrots and peas - delicious! Mom's beef with Chinese vegetables are well cooked and also delicious. My steamed mixed vegetables were prepared to perfection. The portions are good. This eatery was worth coming a bit further off the interstate for.
Public - in the last week
reviewed in the last week
It's a great place to hang out, get in a good workout, take a class, or watch exciting softball games. I like to run or walk over to the park sometimes and enjoy the safe, peaceful atmosphere while I get some exercise or just chill out.
Public - 5 months ago
reviewed 5 months ago
This company won't stop calling me after I clearly said I don't need their services. The first thing that tipped me off to their service as being a total scam was that the person on the other end asked me if I knew that my website was missing 95% of factors necessary for proper SEO. They had called and asked me that before about another website of mine. Apparently, it's a lie they tell everyone to try to get them interested in services. Besides, I've been working on my own sites for many, many years now so I know a few things about implementing proper SEO - which is why that number set of my "BS alarm". Don't believe a word they tell you.
• • •
Public - 10 months ago
reviewed 10 months ago
The service is fine, but there is very little variety on the menu and salad bar. The food takes far too long to come out. There should be healthier alternatives to French fries offered as sides.
Public - a year ago
reviewed a year ago
12 reviews
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Map
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I visited for a seminar hosted at this location. The facilities were clean, well stocked, and well maintained. The staff were all friendly, courteous and helpful. Would recommend!
Public - 7 months ago
reviewed 7 months ago
Wonderful restaurant with great portion sizes, a chill and comfortable atmosphere, and great prices. The food is always well seasoned when it should be, and always tastes fresh. The staff is always warm and treats you like family. The drinks and food come out quickly. Everyone at the restaurant is helpful, accommodating and warm even when you have a big group coming in. There is a spacious private room in the back, and the booths also feel very private and chill. The decor is welcoming, warm, and appropriate. The owner is a wonderful guy and a good friend. The kitchen staff is always happy to customize orders, and the restaurant is always sparkling clean from top to bottom. I can't possibly like any other restaurant in Lake City more than this one!
• • •
Public - a year ago
reviewed a year ago
The portion sizes are horrendous. Orders get made wrong very frequently. Giving plastic forks, knives, plates, and cups to dine in customers is cheap and insulting. All of their food tastes like it had been frozen, instead of prepared fresh. There is also almost no variety for vegans.
Public - a year ago
reviewed a year ago