Strength and Conditioning

As an athlete I know what it takes to perform at an elite level. #KakeFit Athletic Training Program is designed to focus on:

  • Injury Prevention - Core, flexibility and self myo-fascial release

  • Accountability - I keep log of every athletes attendance for their coaches to track via G-drive Sheets and Calendly signup 

  • Increase Performance Athletically 

  • Maximize Endurance and Muscular Strength 

  • Develop a winning culture Mentoring the youth teaching the value of hard work / work ethic for the next level and life!

In August of 2016 I was hired at Crossroads High School (Santa Monica) to be the Head Strength and Conditioning Coach.

Sports; Baseball, Basketball (boys and girls), Swim (boys and girls) Track (boys and girls), Volleyball (girls).

Each team went through waves of success. The teams who did Strength and Conditioning more than 1x a week saw the most season to season improvement. 

  • Baseball (Boys) at Crossroads High

    • ’16 - pre = 14-12 overall, 7-7 in league, National rank #5313, State rank #511

    • ’17 -1st year = 7-17 overall, 1-11 in league, National rank #8674, State rank #722

    • ’18 -2nd year =  12-9 overall, 5-7 in league, National rank #4980, State rank #470

    • ‘19- post = 6-17 overall, 1-11 in league, National rank #10,985, State rank #871

    • Summary: Prior to Year1 didn’t get much time with the team. After the bad ‘17 season, coach committed to having kids up training to 3x a week therefore a major improvement. Then a major drop off the year I left.

    • Over a 6 week period the Crossroads boy's baseball '17 team was tracked in excel and improved drastically!

      • 63.81% in leg strength (wall sit test)

      • 40.22% in upper body strength (# of pushups in 1 min)

      • 35.79% in core strength (max time plank test)

  • Basketball Boys at Crossroads High

    • ‘15/’16 - pre = 12-17 overall, 2-6 in league, National rank #3470, State rank #313

    • ‘16/’17 -1st year = 20-11 overall, 6-1 in league, National rank #426, State rank #51

    • ‘17/’18 -2nd year = 25-9 overall, 6-1 in league, National rank #90, State rank #12

    • ‘18/19- post = 14-12 overall, 1-5 in league, National rank #1581, State rank #161

    • Summary: Major drop off the year I left

  • Basketball (Girls) at Crossroads High

    • ‘15/’16 - pre = 18-12 overall, 1-7 in league, National rank #4295, State rank #352

    • ‘16/’17 -1st year = 14-17 overall, 3-2 in league, National rank #3844, State rank #303

    • ‘17/’18 -2nd year = 15-12 overall, 3-3 in league, National rank #2923, State rank #240

    • ‘18/19- post = 17-13 overall, 3-3 in league, National rank #2019, State rank #197

    • Summary: Sustained success, each year national and state rank has raised up

  • Volleyball (Girls) at Crossroads High

    • ‘15/’16 - pre = 15-15 overall, 8-4 in league, National rank #1981, State rank #216

    • ‘16/’17 -1st year = 27-5 overall, 9-3 in league, National rank #182, State rank #30

    • (head coach deprioritized doing weight room, major drop in production my year 2)

    • ‘17/’18 -2nd year = 16-10 overall, 5-7 in league, National rank #2945, State rank #289

    • ‘18/19- post = 9-17 overall, 2-10 in league, National rank #4889, State rank #458

    • Summary: Unbelievable year 1, girls/coaching staff bought into Strength & Conditioning 3x a week when I first started. Year 2 less productive year when the program deprioritized strength training to only 1x a week & a major drop off once I left.

 

 

 

 

 

 

 

 

Fall 2018 I left Crossroads High to work with a new wave of athletes and was brought on as a Strength & Conditioning Fitness Consultant for Palisades High School girls basketball team. Since my time working with them they have been back to back CIF champions

Basketball (Girls) at Palisades High 

  • ‘17/’18 - Pre = 9-17 overall, 2-10 in league, National rank #6,800, State rank #498

  • ‘18/’19- 1st year = 26-9 overall, 8-3 in league, National rank #1310, State rank #136; CIF champs, State region L finalists

  • ‘19/’20 - Post = 26-9 overall, 12-0 in league, National rank #173, State rank #28; CIF champs, State region L champs

  • Summary: Major rebuild project, great team to be a part of with kids who wanted to be the best they could be! 

Currently I am evaluating which school could use my services best, in talks with some schools in the CIF Western League, no contract has been officially signed yet and open to hearing offers from schools in a 10 mile radius of 90025

Case Study Boys Baseball '17 

6 week off season before/after test

Guaranteed to help you:

  • Look better

  • Jump higher

  • Run faster

CONTACT

Gym address:

1654 Lincoln Blvd

Santa Monica, CA 90404

jonkakerfitness@gmail.com

Cell: 760-485-5601
 

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