Tommy Kono is a name that rings familiar to many weightlifting enthusiasts. He is widely considered one of the greatest weightlifters ever, with an impressive career spanning over two decades. Kono amassed numerous accolades and broke many world records throughout his career. But what made him stand out from the rest?
This article will delve into the life and work out of one of the most influential weightlifters in history. We will take a closer look at Kono’s training methods and strategies and examine some of the records he set during his illustrious career.
Weightlifting requires more than just strength – it requires discipline and dedication. Kono possessed all these qualities. His career is a testament to the importance of hard work and perseverance. Through this article, we aim to shed light on the life of this remarkable athlete and provide insight into his training routine that made him one of the strongest weightlifters of all time.
Contents
Who is Tommy Kono?
Tommy Kono was a legendary weightlifter and bodybuilder born in Sacramento, California, on June 27, 1930.
He is considered one of the greatest weightlifters, having won six world championships and two Olympic gold medals.
He was also a skilled bodybuilder, winning the Mr. Universe title three times.
Kono began his weightlifting career in his teenage years, quickly making a name for himself in the sport.
Tommy won his first national championship in 1952 and went on to dominate the sport for the next decade.
If you ask, how much did he lift read on.
He set numerous world records, including a 482.5-pound total in the 181-pound weight class.
Still not enough? Kono was known for his intense training regimen, including weightlifting and bodybuilding exercises.
He believed building strength and muscle mass were equally important and focused on a balanced approach to training. His workouts included heavy compound lifts like the squat, deadlift, bench press, and isolation exercises for specific muscle groups.
In addition to his weightlifting and bodybuilding accomplishments, Kono was also a skilled coach and mentor.
He trained countless athletes over the years, and his coaching methods were highly regarded in the weightlifting community.
Kono passed away on April 24, 2016, at 85. However, his legacy in the sport of weightlifting and bodybuilding lives on after his death.
He is remembered as one of the all-time greats, and his records and accomplishments continue to inspire and motivate athletes worldwide.
Some Of Tommy Kono’s Notable Records And Accomplishments Include:
- Two Olympic gold medals (1952, 1956)
- Silver Olympic medal (1960)
- Three-time Pan American champion (1955, 1959, 1963)
- Six world championships (1953, 1954, 1955, 1957, 1959, 1961)
- Three-time Mr. Universe (1954, 1955, 1957)
- 22 world records
- Author of several books on weightlifting and fitness, including “Weightlifting, Olympic Style” and “Championship Weightlifting: Beyond Muscle Power”
Kono’s Weightlifting Records Included:
- Press: 364 lb (165 kg)
- Snatch: 330 lb (150 kg)
- Clean and Jerk: 418 lb (190 kg)
- Total: 1,112 lb (505 kg)
Weightlifter Tommy Kono: Awards
Tommy Kono received numerous awards and recognitions for his weightlifting achievements and contributions to the sport. Some of his most notable awards include:
- Olympic gold medals in the lightweight category at the 1952 Helsinki Olympics and the 1956 Melbourne Olympics.
- Six world championships in weightlifting.
- Named the “Most Outstanding Weightlifter” at the World Championships in 1953 and 1954.
- Induction into the International Weightlifting Federation Hall of Fame in 1993.
- Induction into the United States Olympic Hall of Fame in 1990.
- Induction into the Sacramento Sports Hall of Fame in 1989.
- Induction into the Hawai’i Sports Hall of Fame in 1998.
- Awarded the Order of Merit by the International Weightlifting Federation in 2000.
- Named the “Greatest Weightlifter of the Twentieth Century” by the International Weightlifting Federation in 2000.
These awards and honors are a testament to Kono’s skill and dedication to weightlifting and his impact on the sport as a coach and author.
Weightlifter Tommy Kono: Workout Routine
Tommy Kono’s innovative workout routines focused on functional strength and agility rather than just raw power. His training philosophy emphasized the importance of flexibility, speed, and technique and building overall strength. Here’s an overview of his typical workout routine:
Warm-up:
Kono would start his workouts with dynamic stretches and mobility exercises to loosen up his joints and prepare his body for the workout.
Strength Training:
Kono’s strength training focused on classic weightlifting exercises like the snatch, clean and jerk, and squats. He would use various rep and set schemes, often incorporating lighter weights for higher reps and heavier weights for lower reps.
He also used various training techniques to challenge his muscles differently, including drop sets, supersets, and pause reps.
Cardiovascular Training:
Kono believed in the importance of cardiovascular training for weightlifters to improve endurance and recovery time.
He would often incorporate running, cycling, or other aerobic exercises into his routine.
Tommy Kono was very good friends with Arnold Schwarzenegger.
Accessory Exercises:
In addition to the classic weightlifting exercises, Kono also included a variety of accessory exercises to strengthen his supporting muscles and improve his overall fitness. These included exercises like pull-ups, push-ups, lunges, and core exercises.
Cooldown:
Kono would finish his workouts with static stretches and foam rolling to help his muscles recover and prevent injuries.
Breakdown Of Kono Workout Routine
Monday (Heavy Snatch, Light C&J, Medium Front Squat)
- Kono started the week with heavy snatch lifts at 75kg for 4 sets of 3 reps. He used a no-hook grip for the first two reps to help improve technique and grip strength.
- He then moved on to snatch pulls at 110% of the day’s snatch weight for 3 sets of 3 reps. This exercise helped him develop explosive power and improve his technique for the snatch.
- For the clean and jerk, Kono used 80kg for 5 sets of 2 cleans and 1 jerk. This was a lighter weight compared to the heavy snatch, but the focus was on technique and speed.
- He then performed clean pulls at 110% of the day’s clean weight for 3 sets of 3 reps, which helped him develop explosive power and improve his technique for the clean.
- Finally, Kono did front squats with 117.5kg for 3 sets of 3 reps. This exercise helped him develop leg strength and stability, essential for Olympic weightlifting events.
Wednesday (Medium Snatch, Heavy C&J, Light Front Squat)
- On Wednesday, Kono started with medium snatch lifts at 67.5kg for 4 sets of 3 reps, using the same no-hook grip for the first two reps.
- He then performed snatch pulls at 110% of the day’s snatch weight for 3 sets of 3 reps.
- For the clean and jerk, Kono used a heavier weight of 100kg for 5 sets of 2 cleans and 1 jerk. The focus was on perfecting technique and improving speed.
- He then did clean pulls at 110% of the day’s clean weight for 3 sets of 3 reps.
- Finally, Kono did front squats with a lighter weight of 105kg for 3 sets of 3 reps.
Friday (Light Snatch, Medium C&J, Heavy Front Squat)
- On Friday, Kono started with light snatch lifts at 60kg for 4 sets of 3 reps, using the same no-hook grip for the first two reps.
- He then performed snatch pulls at 110% of the day’s snatch weight for 3 sets of 3 reps.
- Kono used a medium weight of 90kg for 5 sets of 2 cleans and 1 jerk for the clean and jerk. The focus was on maintaining good technique and improving speed.
- He then did clean pulls at 110% of the day’s clean weight for three sets of 3 reps.
- Finally, Kono did front squats with a heavy weight of 130kg for 3 sets of 3 reps.
Following Tommy Kono’s workout routine can build strength and improve your lifting technique over time. Remember to listen to your body and adjust the weights as needed to prevent injury and ensure steady progress.
Wrapping Up
Tommy Kono was a legendary weightlifter and an inspiration to many. His dedication, passion for the sport, and impressive workout routines enabled him to set countless records and earn multiple championships. His success in weightlifting paved the way for other athletes to come, and his legacy will undoubtedly continue to inspire generations to come.
We can all learn from Tommy Kono’s experience and apply his values and techniques to our lives and workouts. So, let’s take a page from his book and strive for excellence in everything we do. Rest in peace, Tommy Kono, and thank you for inspiring us all.
