Firefighter Functional Conditioning - Train the Trainer - Nov 4,5,6

The third annual firefighter kettle bell seminar is being held Nov. 4,5,6 at Ash Creek Fitness in Bridgeport CT. Instructors Zar Horton and Charles Bustos will be joining us again. The format is slightly different - based on feedback from past and future attendees. The training will not be limited to Russian Kettlebells. The goal is to provide you with a total training system. This year's seminar is called Functional Conditioning for Firefighters - Train the Trainer - By Firefighters For Firefighters. We are giving you the very best of what really works - Russian Kettle bells, Z Health Performance Systems, TRX Suspension Training, power breathing, and body weight training techniques. It will be presented in a learn, earn, share format. We will teach you with the intention of you sharing what you have learned with our brothers. Obesity is the greatest threat to our country - it is also the greatest threat to the fire service. We are giving you the tools to become agents of change - learn another way to save lives on another front - starting with your own.


There will be 4 choices:

1 Day Basic Training
1 Day Advanced Training (requires pre-requisite or pre-approval)
1/2 Day Basic Intensive

Combo packages -

Foundation Stack - 1 Day Basic and 1 Day intensive
Functional Conditioning Stack - Day 1 and Day 2
Peer Trainer Qualification Stack - Day 1 and 2, Serve as Asst Inst for 1/2 day intensive.

Registration Information and Cost to follow.

3rd Annual RKC Fire Pro Kettlebell Seminar

Just Confirmed - August 27 and 28 - Hosted by Ash Creek Fitness - Bridgeport CT - New This Year - 2 day seminar features a Basic (beginner) and ADVANCED training path. Advanced Candidates MUST qualify prior to being accepted into advanced class. Details to follow.

Sunday Morning

Here at the fire house this morning and got a quick intense workout in before we start our day here. Mike P and I hit the circuit hard and intense.
WORKOUT:

1. ERG 1 min
2. DEAD LIFTS
3. RENEGADES
4. FINGER THUMB PRESS
5. BURPEES

Each lift was for 8 reps. The erg was going as hard as you can. Total workout took about 22 minutes. Good times had by all!!

This Year at Fairfield Strength

This year in Fairfield Strength – Form and Function

Program starts on Tuesday September 14^th. Registration is limited*. We have 2 classes per session: 3 PM -4 PM and 4 PM – 5PM. Each session meets 14 times over a period of 7-10 weeks to allow for school vacations and holidays. When school is closed due to weather or emergency we are closed. We are open during early dismissal due to conference days. WE ARE CLOSED if there is an early dismissal due to weather or emergency. * Subject to program directors discursion.

Cost is $199 per session. First Session will begin on Sept. 14, the following sessions will begin on Nov.16, Jan 18, and Mar. 22. Registration is first come first serve and a waiting list will be maintained. This program is open to all that can benefit providing they can function in a group training environment. Individual training for special clients that require one on one is available through Ash Creek Fitness (www.ashcreekfitness.com) For additional information please contact Ash Creek directly. A waiting list will be maintained to fill openings as they become available.

Program Information -

We are entering our 4^th year as an afterschool enrichment program at Roger Ludlow Middle School in Fairfield. What began as a pilot program to combat childhood obesity has evolved into a holistic functional movement training program that has helped to create small miracles in many of the lives that our program has touched. Our unique blend of functional movement training utilizes the Z Health "Neural Warm-up" levels 1 and 2, TRX suspension training, Russian Kettlebell "hard style" tensioning and breath, combined with technical speed, agility, vision and reaction training to produce an extremely unique and synergistic blend of training that adapts to every student. During our 4 years we have worked with clients with almost every level of ability and disability – from autistic children to performance athletes, overweight, underweight, cancer victims (survivors) , kids with ADD, diabetes, central processing disorders, low muscle tone, movement challenges, and of course our most challenging – the normal (whatever that is) middle school student.

Parent Reviews:

The Fairfield Strength Training Program has had an unbelievable change on Matthew's fitness. His endurance has increased tremendously, he used to have very low muscle tone and that has gotten so much better, his posture has greatly improved and he is now all muscle, no fat. I cannot say enough good things about this program. George and all the trainers have taken so much extra time and had extreme patience with Matthew and I am very grateful for all that they have done. Thanks!!

Margaret Podolsky

Our program has provided mentoring and intern hours for over 50 university students studying exercise physiology, physical therapy, adaptive physical education, and adaptive physical therapy. Here is what one of our most recent SHU interns described his experience at Fairfield Strength:

Student Intern Reviews:

Mr. Gomola,

I just wanted to thank you again for allowing Jeff and I the opportunity to intern with you and Wendy for these past few weeks.  I think I can speak for both of us when I say that we definitely learned more with you guys in such a short period of time than we've learned at any one of our other interning locations this semester.  The things you've taught us really captured my attention.  I have already started researching more on my own in regards to the TRX and Z-Health programs.  I feel like you have taught us a lot of valuable skills and information that we will be able to apply in many areas of our future line of work.  I became really interested in all of these areas and think it was just a great experience all around.  I would love the opportunity to intern/work for you in the future if that is at all possible.  Thanks again for a great experience.  Hope to keep in touch.

Sincerely,
Nick DeMarco

Adaptive Physical Education, Sacred Heart University – Spring 2010

Regardless of what the moms think – the real test lies in what our students think and more importantly feel about the training program at Fairfield Strength. One of the unique aspects of Fairfield Strength is our conditional acceptance policy. Basically - your acceptance in our program is conditional. Mom can sign you, but if you don't want to be here you can leave. Our time is valuable – so is yours. We believe in empowering our students – we help them set goals then help them realize these goals. We do not like to fail – so we work hard to insure that the goals we set are met. Our students do not like to fail either, and by agreeing to work towards goals that they set we give them control and also responsibility. We make it very clear that enrollment is limited and if they do not want to keep up their part of the bargain we have a waiting list – somebody else would be very happy to take their spot in our program. This idea – although strange at first – is very empowering on many levels – it creates value for our program in our client's eyes – they are one of the chosen few who get to share this journey. They have to work hard and do. If they are having a bad day we remind of their commitment, but also realize that everybody has bad days. Part of our program involves a biofeedback loop – listen to your body – find out what your body likes and doesn't. On a bad we may just do fun stuff – speed ladder, reaction training, visual cueing, or ball drills. But if the bad day is due to lack of interest, lack of discipline, or just plain laziness – then we need to re-evaluate our contract and our goals – the door always swings both ways.

Our experience has shown that once a student attaches value to a program and begins to see personal growth – they want to stay and are willing to work hard to do so. At FS we use fitness and sport as an opportunity to teach life lessons – not only to our students but also to our interns and our trainers. There are many days that I learn more than I teach, especially from our special clients.

So what do our kids think about our program – because after all – that is what really matters.

My knees aren't as crooked as they were before and i feel a lot more stronger than before I started training .I loved the Z-health Warm up because it truly warmed up every single body part you could think of. Overall relaxes and strches my body well. This training was well put together. Mary M.

Over the past months i am now stonger in all muscles and have balanced out my center of gravity. I have also learned how to move better and quicker but still need some more work. I would love to continue with the program. Danielle Pasciuto

Hello Captain,
Recently you helped me train while i was in chemo. I wanted to say thank you for all you have done for us. And i wanted to let you know that i am through with cancer and am motivated to work out more frequentley thanks to you so i was content with the class as well. see you next year.
                                                                                                        Your student,
                                                                                                                 Logan Howard

They say you should undersell and then over deliver – I am not much of a salesman – but I do greatly respect the opportunity given by so many to play but a small part in the lives of their children and their family. Our view our program like a stone cast into still waters - we hope to create ripples that will touch shores that we may never see. Being an agent of change is a wonderfully humbling experience. We wish you much success on your journey – and if our paths cross we hope to provide some assistance on even a small level. As we tell our students – learn with a teachers mind – if you learn with the intention of sharing what you have learned you always learn better - (You got to give it away to keep it.)

Yours in health and safety,

George "Captain" Gomola

Fairfield Strength

 

 

 

 

 

This year at Fairfield Strength

This year in Fairfield Strength – Form and Function

Program starts on Tuesday September 14^th. Registration is limited*. We have 2 classes per session: 3 PM -4 PM and 4 PM – 5PM. Each session meets 14 times over a period of 7-10 weeks to allow for school vacations and holidays. When school is closed due to weather or emergency we are closed. We are open during early dismissal due to conference days. WE ARE CLOSED if there is an early dismissal due to weather or emergency. * Subject to program directors discursion.

Cost is $199 per session. First Session will begin on Sept. 14, the following sessions will begin on Nov.16, Jan 18, and Mar. 22. Registration is first come first serve and a waiting list will be maintained. This program is open to all that can benefit providing they can function in a group training environment. Individual training for special clients that require one on one is available through Ash Creek Fitness (www.ashcreekfitness.com) For additional information please contact Ash Creek directly. A waiting list will be maintained to fill openings as they become available.

Program Information -

We are entering our 4^th year as an afterschool enrichment program at Roger Ludlow Middle School in Fairfield. What began as a pilot program to combat childhood obesity has evolved into a holistic functional movement training program that has helped to create small miracles in many of the lives that our program has touched. Our unique blend of functional movement training utilizes the Z Health "Neural Warm-up" levels 1 and 2, TRX suspension training, Russian Kettlebell "hard style" tensioning and breath, combined with technical speed, agility, vision and reaction training to produce an extremely unique and synergistic blend of training that adapts to every student. During our 4 years we have worked with clients with almost every level of ability and disability – from autistic children to performance athletes, overweight, underweight, cancer victims (survivors) , kids with ADD, diabetes, central processing disorders, low muscle tone, movement challenges, and of course our most challenging – the normal (whatever that is) middle school student.

Parent Reviews:

The Fairfield Strength Training Program has had an unbelievable change on Matthew's fitness. His endurance has increased tremendously, he used to have very low muscle tone and that has gotten so much better, his posture has greatly improved and he is now all muscle, no fat. I cannot say enough good things about this program. George and all the trainers have taken so much extra time and had extreme patience with Matthew and I am very grateful for all that they have done. Thanks!!

Margaret Podolsky

Our program has provided mentoring and intern hours for over 50 university students studying exercise physiology, physical therapy, adaptive physical education, and adaptive physical therapy. Here is what one of our most recent SHU interns described his experience at Fairfield Strength:

Student Intern Reviews:

Mr. Gomola,

I just wanted to thank you again for allowing Jeff and I the opportunity to intern with you and Wendy for these past few weeks.  I think I can speak for both of us when I say that we definitely learned more with you guys in such a short period of time than we've learned at any one of our other interning locations this semester.  The things you've taught us really captured my attention.  I have already started researching more on my own in regards to the TRX and Z-Health programs.  I feel like you have taught us a lot of valuable skills and information that we will be able to apply in many areas of our future line of work.  I became really interested in all of these areas and think it was just a great experience all around.  I would love the opportunity to intern/work for you in the future if that is at all possible.  Thanks again for a great experience.  Hope to keep in touch.

Sincerely,
Nick DeMarco

Adaptive Physical Education, Sacred Heart University – Spring 2010

Regardless of what the moms think – the real test lies in what our students think and more importantly feel about the training program at Fairfield Strength. One of the unique aspects of Fairfield Strength is our conditional acceptance policy. Basically - your acceptance in our program is conditional. Mom can sign you, but if you don't want to be here you can leave. Our time is valuable – so is yours. We believe in empowering our students – we help them set goals then help them realize these goals. We do not like to fail – so we work hard to insure that the goals we set are met. Our students do not like to fail either, and by agreeing to work towards goals that they set we give them control and also responsibility. We make it very clear that enrollment is limited and if they do not want to keep up their part of the bargain we have a waiting list – somebody else would be very happy to take their spot in our program. This idea – although strange at first – is very empowering on many levels – it creates value for our program in our client's eyes – they are one of the chosen few who get to share this journey. They have to work hard and do. If they are having a bad day we remind of their commitment, but also realize that everybody has bad days. Part of our program involves a biofeedback loop – listen to your body – find out what your body likes and doesn't. On a bad we may just do fun stuff – speed ladder, reaction training, visual cueing, or ball drills. But if the bad day is due to lack of interest, lack of discipline, or just plain laziness – then we need to re-evaluate our contract and our goals – the door always swings both ways.

Our experience has shown that once a student attaches value to a program and begins to see personal growth – they want to stay and are willing to work hard to do so. At FS we use fitness and sport as an opportunity to teach life lessons – not only to our students but also to our interns and our trainers. There are many days that I learn more than I teach, especially from our special clients.

So what do our kids think about our program – because after all – that is what really matters.

My knees aren't as crooked as they were before and i feel a lot more stronger than before I started training .I loved the Z-health Warm up because it truly warmed up every single body part you could think of. Overall relaxes and strches my body well. This training was well put together. Mary M.

Over the past months i am now stonger in all muscles and have balanced out my center of gravity. I have also learned how to move better and quicker but still need some more work. I would love to continue with the program. Danielle Pasciuto

Hello Captain,
Recently you helped me train while i was in chemo. I wanted to say thank you for all you have done for us. And i wanted to let you know that i am through with cancer and am motivated to work out more frequentley thanks to you so i was content with the class as well. see you next year.
                                                                                                        Your student,
                                                                                                                 Logan Howard

They say you should undersell and then over deliver – I am not much of a salesman – but I do greatly respect the opportunity given by so many to play but a small part in the lives of their children and their family. Our view our program like a stone cast into still waters - we hope to create ripples that will touch shores that we may never see. Being an agent of change is a wonderfully humbling experience. We wish you much success on your journey – and if our paths cross we hope to provide some assistance on even a small level. As we tell our students – learn with a teachers mind – if you learn with the intention of sharing what you have learned you always learn better - (You got to give it away to keep it.)

Yours in health and safety,

George "Captain" Gomola

Fairfield Strength

 

 

 

 

 

Seminar Pictures

FF KB Seminar Sunday Work Out

RKC Fire Pro Seminar

Seminar Work Out – 3 Stations

Station #1 Hot Potato and 2 Hand Bottoms Up Press

Station 1
Set/reps	1	2	3	4	5	6	7	8	9	10	TR
HP	20	18	16	14	12	10	8	6	4	2	110
BU 2H PR	1	1	1	1	1	1	1	1	1	1	10
total	21	19	17	15	13	11	9	7	5	3	120
Advanced BU 2H PR	1	2	3	4	5	5	4	3	2	1	30

 

Station #2

1 Hand Kettlebell Rows/suitcase dead lift

Station 2
Set/reps	RS	LS	RS	LS	RS	LS	RS	LS	RS	LS	TR
KB Row	4	4	2	2	4	4	2	2	4	4	32
SC DL	2	2	4	4	2	2	4	4	2	2	28
TR – 60	6	6	6	6	6	6	6	6	6	6	60

 

Station #3

Body WT Squat and Heart Beat

BWSQ – key points: hip hinge, create space, prying, spine, lock out, hip extension, fire glutes

Set/reps	1	2	3	4	5	6	7	8	Total
BWSQ	5	4	3	2	2	3	4	5	28
HB	2	3	4	5	5	4	3	2	28
TR- 56	7	7	7	7	7	7	7	7	56

 

2nd Annual FF KB Seminar a Huge Success!!!

As is true in all things - each door we open leads to many more. A pebble cast upon still waters creates ripples which touch shores we may never see. The knowledge you have learned will change your journey, giving you the strength to travel far and help many along the way. Provided of course that you practice what you have learned. Think about that for a moment - to practice instead of to train - If I want to learn to play the piano do I practice or train? Kettlebell Training is more like a martial art than an exercise modality because that variable - we practice what we have learned - perfect practice - never to failure - and through our practice the simple becomes complex, and if we continue to learn, simple again - so simple in fact that it becomes reflex.

That's a whole lot to swallow - considering the fact that your hamstrings have just begun to function almost normally - and the fear you developed over the week end about climbing stairs has begun to fade. But did your back hurt? Does it now? I saw Jim Allen - the senior member of this year's kettlebell class. At 55 the work he performs as a fire truck mechanic was beginning to take it's toll - getting out of bed in the morning was usually painful. This weekend was no exception. Except for Monday, and Tuesday - "I was in pain, my hamstrings especially, but my back felt fine. This is the first time in a long while that I got out of bed and my back didn't hurt."

You pay the toll on the way in - and also on the way out. You paid the toll - now enjoy the ride - start with a very simple 10 n 10, let me know how you make out

Simple 10 n 10 - 200 reps total training volume

Warm Up -

KB Hip Hinge Dead Lifts - 10 sets, 10 reps, 15 second active rest interval between sets

Active rest requires movement - for the warm up phase perform step overs and step a rounds with the bell –Start Position - facing the bell, feet shoulder width apart perform an inside circle around the bell with your right foot - begin by moving your right foot towards your left, the circle around the bell and return to start - repeat with left side - after each set - 1 right 1 left perform a quick one two step - circle in, circle in right, step step, circle in left, step, step - slow circles, fast steps - begin slow and low, and build to slow and high - leading first with ankle tight to bell and progressing to high knee and hip. Perform first 5 sets with an inward movement, next 5 sets with an outside in movement.

Activity -

Training set - 10 n 10 - 15 sec rest interval
4 sets of 10 reps - 2 hand swings
4 sets of 10 reps - 1 hand swings - strong side, weak side, ss, ws
2 sets of 10 reps - 2 hand swings

Focus on one aspect of movement for each set - example - first sets - breath - count aloud a sharp "two" after each rep. one-two, two-two, three-two, ect. Next set focus on hip extension, next set focus on keeping your upper arms tight to your rib cage - if you have difficulty with any technique aspect focus on that until it becomes reflexive. KB training is a journey not a race.

Active recovery between each set - use this time to recover - walk around - catch your breath - eventually we will insert another activity - hot potatoes, around the worlds, halo's, heart beats, etc... but for now focus on the swings - find your rhythm.

Cool Down -

Naked Grease the Groove Turkish Get Ups x3 no weight - start to bridge

Break down the TGU into the basic movement patterns - perform each on 3x strong side then 3x weak side - do strong side first to pattern movement - allow your body to feel how the movement should be performed perfectly - then repeat with your weak side.

1, fetal start, roll to elbow - Start in fetal position - roll to start position - press bell (pretend) to firing range position, safety check, drop arm to 45 position, punch and crunch, grab the handle, drive your elbow into the ground, punch and crunch. Hold at elbow - down slow - repeat for 3 reps strong side, 3 reps weak side.

2. start to hand - start on back - bell arm in air - punch and crunch to elbow, then hand, thumb on plant hand should rotate outward slightly - force should transfer from up arm to ground - pull yourself back to the ground after each rep - 3 right and 3 left

3. start to high bridge - same as #2 but continue to high bridge - headlights to ceiling - (hip notches) 3 strong side, 3 weak

Stop here for today (and or tomorrow) - work out should have taken about 20 minutes - remember - perfect practice - never to failure. Train hard, train smart.

Stay safe,

Captain

Seminar Update - Location and Details

Hi All -

All systems are a go for tomorrow - Zar and Charles are somewhere over Oklahoma as this is being written - and after a plane change in Dallas will be landing at LGA around 330. Tom will be heading in tonight. 2 of our last year's student's have recieved thier RKC Instructor Certification and will be helping out this year. Wendy Pond RKC and Dr. Matt Lenard. We are looking forward to a great week end of learning.

This year's event will be held at Ash Creek Fitness Center - a work in progress. The toilet will be working - which is a good thing - Wendy was a bit concerned when she stopped by and saw it sitting on the apparatus floor. We got our rubber floor delivered yesterday along with our kettlebells. We are located at 3370 Fairfield Ave, in the Black Rock section of Bridgeport on the Fairfield Line. The seminar this weekend will be held on Saturday and Sunday from 9-3. Lunch will be served both days. We still have a few openings available - so if you want in there is room and you are most welcome. If you are not sure about hard style and just want to check it out please feel free - this seminar is about sharing the wealth - we found the key and are willing to share. As in all the best things in life - the only way to keep it is by giving it away.

Parking is available on site and accross the street in the lot adjacent to Jimmy O's bait and tackle. We are located on the water directly behind "The Green Building" , Absolute Floors, and Hemingway's Custom Kitchen Cabinets. Any questions or concerns drop us an email or call 203-296-1190.

Stay Safe,

George Gomola RKC

"Captain"

Are you making progress?

The majority of people who say that they workout are not making any progress.
Nothing is stagnant, if you are not making progress you are moving backwards.
Take a look around at any of The Globo Gym’s out there and you will see the same thing day in day out. There are 2 basic groups.
One group wants big arms and a big bench, they work chest and arms every Monday no matter what. All the while their bench has not increased in a year plus they have shoulder and elbow pain with the mobility of a log.
I would not call that progress.
They are blindly following a program that worked for someone somewhere under certain circumstances, or the new greatest workout from Pump Up magazine.
On the other end of the spectrum the other group jumps on the treadmill, watches TV, reads a magazine, all while talking on the phone and then they wonder why they are not making any progress.
Most of them have knee and hip pain as well as extreme neck and shoulder tension, but continue to do the same thing day after day until they get injured or bored and frustrated because they are not getting any results.
If you are training consistently you should feel better not worse.
You must have a clearly defined goal to work toward.
If you don’t know where you want to go, you can’t plan how to get there.

I want to lose weight.(Poor Goal)
I want to lose 10lbs this month.(Good Goal)
I want to lose 10lbs this month and add 20lbs to my squat.(Better Goal)
The body is made to adapt. If you do not step out of your comfort zone you will not make progress.

The S.A.I.D. principle:
Specific Adaptation to Imposed Demand
The body Always adapts to Exactly what it does.
If you sit on the couch and watch TV you will get very efficient at sitting and watching TV.
Choose what you want to be efficient at!
If your goal is to be the best at watching TV and texting while walking on the treadmill, you better get training. The Globo Gym’s all over the world are full of people training for the title.
If you are not happy with your results do not expect results to miraculously happen.
MAKE A CHANGE!
DO NOT FOLLOW THE MASSES!
DO WHAT IS BEST FOR YOUR BODY!

BETTER MOVEMENT IS ALWAYS THE GOAL!