Thought for the day - Become the change

A man has made at least a start on discovering the meaning of human life when he plants shade trees under which he knows full well he will never sit. —D. Elton Trueblood

Alpha male/female

How is everyone? I hope that everyone is well for all of my brothers out there in Connecticut! It has been a long time since I posted anything.I just wanted to give you all a few things to consider. The nature of our profession draws in Alpha males and Alpha females, on the fireground we attack our objective with a clearly defined goal in mind and it should be the same way in our strength training. Our strength training is not limited to pressing a ton of weight and forcing entry and doing our job. We must consider what our weaknesses are and attack those with the same intensity as we would put toward training for the RKC snatch test. You have to look within and admit what needs work, is it postural alignment, joint mobility, flexibility, stability, nutrition, mental focus and the list goes on and on. You must have awareness of the imbalance before you can focus on correcting it so you can continue to make progress. Nothing is stagnant, If you are not doing anything to better yourself you are going backwards.

Wendy Pond RKC

Congratulations to Wendy Pond- Fairfield Strength Member and newest Russian Kettlebell Instructor. Wendy is the wife of Fairfield Firefighter Tom Pond and was introduced to kettlebell training at our February 2009 RKC Fire Pro Kettlebell Seminar. Wendy completed the RKC Snatch Challenge on Friday performing 100 snatches with a 35 lb kettlebell in 4 min and 25 seconds. The challenge allows 5 minutes to complete 100 reps. But the snatch challenge is only the beginning - the gateway to a 3 day trail of strenght and endurance that 30 % of the candidates fail. Wendy was required to demonstrate perfect technique in the deadlift, the squat, the swing, the clean, the press, the snatch and most importantly - the Turkish Get Up. Finally - she had to demonstrated her ability to teach and pass an instructor training practical - her final test was to survive the Graduate Work Out - a grueling work out that seperates the strong from the weak. Wendy destroyed every challenge and recieved her RKC Kettlebell Instructor. Great Job Wendy!!!

August Seminar Postponed - Check Back for Updates

Last Chance to Register

Registration Expires at 12 Midnight tonight - if you are considering this seminar please register now. You can pay at the door, but we need to know you are coming. Any questions shoot us an email, any concerns about logistics or payment let us know - this not about the money, it's about sharing the wealth. If you train hard style you know what we mean - if you have done any research on hard style you want what we have and understand the incredible opportunity that is being presented. We need a few more people to sign up to make this work. We are almost there - if you want it - do it.

WE ARE NOT DEAD YET! Register now!

REGISTRATION CLOSES AT MIDNIGHT ON WEDNESDAY JULY 29TH. If you have not registered for our seminar now is the time. If you are thinking about registering DO NOT WAIT -If we have not reached our program minimum by 12 Midnight on Wednesday we will forced to cancel this seminar. This is an incredible training opportunity - others have paid hundreds more to receive a training experience of this caliper. Don't let this opportunity pass you by. If you have already registered now is the time to spread the word. This event is life changing - it will make every training session you have experienced to date seem like a bad dream. Change the way you move, change the way you think. Learn about true strength. DON'T MISS OUT - REGISTER NOW!

August Seminar Flyer

Crunch Time - Registration Deadline Approaching!

Gentlemen (and Ladies)

Our second Firefighter Kettlebell Seminar is taking place on August 7-9 at the CT Tank Location in Bridgeport. If you attended our first session you know the quality of this seminar. We received "excellent" reviews on every aspect of our program. The two day basic training program will be held on Aug 7 and 8. At your request a one day advanced training session will be held on Sunday Aug 9. Registration for this seminar has been slow. The registration deadline is next Wednesday, July 29. If you are thinking about participating now is the time to register. Two weeks ago we presented the Fairfield Firefighter's Benevolent fund with a check for $408.32 at their annual meeting. This was the proceeds from our February Seminar. The beneficiaries of this seminar will include the CT Burns Camp Foundation. We currently need about 20 more participants to cover our basic costs. If we do not meet our minimum we may need to cancel this seminar. Many people have expressed interest, but it's time to firm up those commitments. We will still be including a kettlebell with the basic training program - but only for the first 40 applicants. Registration is time stamped. If you know somebody who wants to participate now is the time.

Any help you could provide in spreading the word would be greatly appreciated. In addition to firefighters, families and friends we are now inviting PD, State PD, EMS, Military, and EMS Providers (MD, Nurse). We opened the door for you, please help us spread the word and open it for others. Information and registration available at http://rkcfireprokettlebell.blogspot.com/ The life you save may be your own.


Stay Safe,

George "Captain" Gomola RKC

Seminar Check Presented to Benevolent

RKC Fire Pro Kettlebell Training presented a check for $408.32 to John Calandrello, President of the Fairfield Fire Fighters Benevolent Association at their Annual Meeting.



The check was the net profit from the February Kettlebell Seminar and was presented Tuesday night at the Fairfield Firefighters Benevolent's Annual Meeting.

All proceeds from our training seminars are donated. Proceeds from our August Seminar will be used to support the Connecticut
Burns Camp Foundation.

Register Now

Emergency Responder Kettlebell Seminar - RKC Fire Pro Seminar II
August 7-9, 2009, CT Tank Facility - Bridgeport CT

Registration for our August Seminar is rapidly filling up. Click on the registration link in the right hand colum to secure your position in our seminar. No payment is required to register - checks may be presented at the seminar or mailed to the address listed. The target audience is Fire, Police, Military, Emergency Responders, and Medical Professionals. This is not a class for personal trainers or those looking to profit from our learning. The cost is cheap but the lessons are expensive. The life we save may be our own.

This may be the most intense, physically demanding training seminar you have ever attended. When you leave - you will move differently. Each step will be painful, but each step will be purposeful. You will find your glutes and become intimately familiar with your hamstrings. This training will change your life - everything you do will be done better - with power, with strength, and with stability.

Share this information with your friends and family. Those who want to learn are welcome. The young and the old, the fit and those who desire fitness will walk away a better man or women, grateful for this opportunity.

Space is limited - Register Now!

RKC KETTLEBELL TRAINING SEMINAR II

August 7, 8, and 9, 2009

Fairfield Connecticut

Day 1 & 2 - Basic Training
Day 3 - Advanced Kettlebell Training

The first two days (august 7 and 8)are designed for beginners or those wishing to
refresh their knowledge from a previous seminar or training. The final day of Seminar ii (august 9) is for the advanced student – someone who has taken
the first seminar and/or looking to move up to a 24kg ball.

PRICING:

Basic Training - (August 8 and 9) $199
includes a 12 or 16kg bell

Alumni Refresher (either August 8 and/or 9) $75 per day
does not include a bell

Advanced KB Training - (August 9) $99
Price including a 24kg bell $150

3 Day KB Immersion Package - 20% Discount OFF Total Price

Healthy Lunch will be provided all three days.

Our goal is to share what we have learned and help you become stronger.
Check out the website: rkcfireprokettlebell.blogspot.com
Any questions, please contact us via email: rkcfireprokettlebell@gmail.com

Train Hard, Train Smart!

KB Training for Emergency Responders II

Our next seminar will be held August 7, 8, and 9. Two days basic, one day advanced. Start spreading the word - registration will be limited to 60 participants for the basic program and 60 for the advanced. Join us for the Summer of Sweat!

Hey Hey, My My

Got a wonderful email from Wendy last night - short but quite telling. "I got blisters!" As you know we are getting Wendy ready for RKC in August - she is well on her way. This week training sessions:

Monday - Chains of Hell - following is one set
20 dead lifts
1 ARM Swings - 10/10
Cleans - 10/10
High Pulls - 10/10
Snatches - 10/10

TGU each side b/w sets (no wt)

Wendy used 12 kg bell, I used 16 kg - after 2 sets Wendy dropped her reps to 10 and 5/5, I kept mine at 20 - 10/10

Tuesday - TRX and KB - standard TRX warm up followed by TRX atomic push up/low row/ KB farmer walk circuit - 10/10/30/30 - 10 atomic push ups was goal - Modified for to 10 second prone suspended plank and 3 push ups, Chris B and I did full ATPU's
Farmer's walk - single kb from a clean-rack position - walk 40 yds, switch and return. Repeated circuit 10 x.

Wednesday - VO2 Max Protocol - 15/15 - 40 sets

10 sets - 1 arm swings
10 sets - Snatch
10 sets - 1 arm swings
10 sets - Snatch
5 sets alternating 1 arm swings with active rest (arm circles with bell)

TRX Today!

Starting Over...

Been a bit of a bum lately - training took a back to seat to life and life's worries. Wendy is getting ready for RKC in August - Matt and Justin may be joining her - we start our RKC prep program today - I started my training yesterday -

Warm Up - DL (Dead lifts) 10 sets of 10 reps
Crock Breathing and Thorasic Mobliity Stretch

Training - 6 x 1 min - start and finish each set with strict TGU - each side

Training Circuit - 1 hand swing, clean, HP, switch, TGU left side, TGU right side. Still having mobility issues with right shoulder - so I changed up TGU on right side at the base of the lunge position - both arms straight out (iron cross) and squeeze both hands - try for symetry in my stance and posture before and during lunge.

Finished with GTG (grease the groove) TGU - floor to bridge, 3 x 3 followed by arm bars.

RKC Fire Pro Kettlebell Seminar II

Stuff

Hi All -

We are into our third week of byob kettlebell training - attendance has been light but the training tempo has been very heavy. We covered cleans, high pulls and snatches. We introduced combos and the VO2 max protocol. We will continue training on Thursdays and all are welcome to join in - Tomorrow's training session will be held at 4 pm at Station 2 in the small park behind the station. Short and intense - we will be done by 5 pm in time for shift change.

Spoke with Zar last night - he is heading off to St. Paul for an RKC certification week end. He will be serving as a team leader. We are planning a second seminar at the end of June or early July - 2 day basic and a 1 day advanced. Check the blog for updates. On a side note - some of our brothers in Stamford sent an invite about a tower climb to benefit the American Lung Association. It will be held early November - 5 member teams - think about it - we are looking at a third seminar around the same time and will be laying down the challenge to the Albuquerque FD - let's see if Charles and Zar can handle the stairs. More info to follow.

Be well, stay safe,

George Gomola RKC

BYOB Update -

Hi All -

West Coast this weekend - no BYOB on Saturday (Today) Our first session went well - introduced cleans - we learned how to wrap our hands around the bell and load the clean. Good stuff, finished with a short but sinister swing circuit, some good hamstring stretches and some arm bars - Our next BYOB will be NEXT Thursday - 5-6 at Fairfield Ludlow MS - if the location changes we will let you know -

take care,

Capt

4-Part Breath

 

A gift to you from Tom Scher RKC, Instructor and Contributing Editor,

RKC FirePro Kettlebell, Russian Kettlebell Training for Firefighters

 

 

4-Part Breath

Instructions

1) In this example, we're going to work with the #4. As you work with this
breathing technique, adjust the number up or down based upon your comfort
level.  The key is not having to gasp for air throughout the sequence.All
breathing thru the nostrils with a "ocean sound" in the throat. NO MOUTH
BREATHING PLEASE, SLOW DOWN THE INTENSITY OF PACE OR POWER REQUIRED.

2) Inhale into the 3 chambers of your abdomen (dirgha) as you count to 4.

3) At the top of your inhale, hold the breath in for a count of 4.

4) Exhale for a count of 4.

5) Hold the breath out for a count of 4.

6) Come back up to your inhale slowly and mindfully counting to 4, hold in
for 4, exhale for 4, hold breath out for 4.

7) Go through 7 to10 rounds.  As your respiratory system and diaphragm
muscle strengthen, increase your breath counts.

Benefits
-
Strengthens the diaphragm muscle and respiratory system.
-
Healthy brain function and mind control
-
Reduces stress
-
Calms nervous system
-
Develops willpower and self-discipline
-
Strengthens the heart, lowers heart rate

KB Order - BYOB Classes - Next Seminar

Kettlebell Order:

The feedback we have received from those who attended the RKC Fire Pro Kettlebell Seminar has been incredible. Due to over whelming request we will be placing a bulk order for Kettlebells at the end of this week. Buying in bulk reduces shipping costs so we can supply high quality kettlebells at the lowest possible prices. If you have been thinking about getting started with KB training or taking your game to the next level with a heavier bell now is time. Norwalk FD is ordering almost 30 bells, with many who attended our RKC Fire Pro Seminar purchasing a second 16 Kg (35lb) or moving up to the 24 Kg (53 lbs). The ideal starting weight is 16 kg for average men, 10 or 12 kg for women, 6 or 8 kg for teens. Please contact me if you are interested or if you have any questions.

Putting the bells to use - BYOB

Starting this Thursday we will be hosting BYOB training sessions - time will vary depending on my shift schedule but the training days will be Tues, Thurs, and Sat. We are talking a 1 hr. work out - NOT A BEGINNERS CLASS - but we will review what you have learned, tweak your form as needed, and show you some new stuff. No fee for this training - show up and sweat with your brothers and sisters.

KB-I & II Seminar -

Be afraid, be very afraid! Due to many, many requests we will be putting on a KB-II sometime in the next few months. This seminar will have 2 parts - the first designed for the new Girevik and will cover all the material in KB-I. The reviews from this seminar are quite impressive and need no elaboration. We will also be offering a second seminar that will take place at the same time - the target audience is those who have been training and are ready for the next step. We will have a performance test before you can get into session 2 - functional dead lift with a 24 kg bell (16 kg for women), functional TGU with the KB you are training with, and a swing challenge yet to be determined.

Check back to our blog for more infor. Train hard, train smart - Capt

2 new work outs by John Slattery - RKC II

An easy yet challenging wrkout would be a descending workout, from 20-2 doing H2H swings and pushups. The pushups match the swings ex. when you do 20 swings you do 20 pushups 18 swings 18 pushups- this is very challenging for both cardio and strength, a great time would be 4:30 min. if the guy's can't do H2H swings have them just do 2 arm swing! Good luck let me know how it goes.

john slattery

Another suggestions: 10 n 10 - You start off with 10 swings and as soon as your done your last swing you do one burpee. Then you do 10 more swings and two burpees-10 swings three burpees until you get to 10 swings 10 burpees. The clock stops on your last burpee. This will test the cardio and strength of any athlete. Using the 24K for the men and the 12K for women. A good time to be around would be 7 minutes. Great time would be around the 5 minute mark and a "sick" time would be to beat John's time of 4:50!


Good luck- "All good things happen to those who push themselves!!"

Tom Sher

KNOWLEDGE IS NOT POWER!

Application of knowledge is power! Do not sit on the knowledge that you have recieved, utilize all of it. Now you should be stronger, more flexible, and have more energy. If you are not, dust off your kettlebell and apply the knowledge that you have. If it were easy everybody would be doing it.

Fairfield firefighters pushed by kettlebells

Atlantic City ,New Jersey firefighter John Slattery RKC leads local firefighters in kettlebell training excercises during seminar in Bridgeport CT. (Phil Noel/Staff photographer)

CT Post Article, Saturday February 21, 2009 By Genevieve Reilly, staff writer

A hissing sound was coming from the second floor at Connecticut Tank Removal in Bridgeport. After a sustained period of hissing, there was a series of sharp thuds.

"Okay, now we're going to do hot potato," said Zar Horton, as he lifted the metal ball, called a kettlebell, over his head. "Grab the ground with your toes and we're going to do 20 touches."

Horton shifted the kettlebell -- resembling a cannonball with handles -- from one hand to another as he counted to 20, then had the group begin again, this time repeating the exercise 18 times. It was the second day of a two-day seminar where the group of about 40 people, mostly area firefighters, had been learning how to use the kettlebells for strength and fitness training.

The good-natured groans from the trainees got worse when Charles Bustos took over.

While Horton had introduced the participants to the finer points of kettlebells, Bustos was going to take them through the paces of body tensioning. The participants, like Fairfield Firefighter Wayne Parks, went into a crouch position, arms flexed out in front of them, knees together.

"Squeeze in, not just down," Bustos said. "Drive your feet into the ground."

Faces turned red, sweat popped on brows, and the hissing -- the sound of the exercisers breathing -- became louder. The thuds, of course, were produced as the exhausted exercisers dropped their burden.

"You're making your body work more efficiently," he said.
"We're fixing the weak link."

Each position looked, and sounded, like a mild form of torture to the unitiated, and the firefighters weren't afraid to let Bustos know it.

"I hate you, Charles," said one. "What did your parents do to you when you were little?" asked another.

But despite the barbs, the firefighters were enthusiastic about the class. "I recently started re-focusing on strength training," Parks said, who heard about kettlebell training through his fellow firefighter, Assistant Chief George Gomola. "I didn't klnow what it would be like. I thought they'd take it easy on us, since its just two days."

Kettlebells vary in weight, depending on the user's own weight and state of physical fitness. The average man starts with a 35-pound kettlebell, but they range in weight from 10 pounds to more than 100 pounds. They have been used in training by the Russian military for special forces personnel and, more recently, for the U.S. government's training of elite military units. Gradually, the kettlebell training is filtering down to a wider, non-military audience.

Gomola, who is a certified kettlebell instructor, is eager to talk about the training method, which he feels can be invaluable to fellow firefighters by helping them do their jobs and live longer.

Firefighters, he said, are asked to perform short spurts of intense physical activity after periods of inactivity when they're called to a fire or car accident, and kettlebell training helps train the body for that.

"These principles can be applied to any physical activity from sitting down in a chair to walking up stairs to pulling somebody out of a fire," said Gomola, who is also the strength and conditioning coach for the Sacred Heart University men's soccer program.

Horton, a New Mexico firefighter, recounts case histories of a friend who had shoulder and knee problems and a female firefighter who lacked upper body strength. Both benefited tremendously from physical training with kettlebells, he said.

"Kettlebell training forces you to get in touch with your body and how it works," Gomola said. "It's more like a gateway than an exercise program. Once you get in touch with your body, you truly are on a path to fitness. You'll never get that experience lifting weights in a gym."

About 40 people turned out for the recent seminar, although not all were firefighters or even adults.

Fifteen-year-old Shannon Curry's father, Steve, is an assistant fire chief in Fairfield. A three-sport athlete at Fairfield Warde High School, Shannon said she participated in Gomola's "program one summer with kettlebells and I really liked it.

"I think it's an effective workout."

She said she used to train with weight machines, but has founds that kettlebells meet so many more needs than those did.

After Horton and Bustos took workshop participants through their paces with the kettlebells and muscle tensioning, it was time for some gentle stretching and breathing, as they slowly unwound from the day's workout.

Stamford Fire Capt. Pat Tripodi learned about the program from a flier for the course at his firehouse. "Our union is very big on physical fitness," Tripodi said, especially with the high rate of heart and hypertension problems among those on the job.

"One thing we talked about for a couple of years was kettlebells," Tripodi said, and he and a few of his men signed up. When Tripodi returned to work after the Saturday session, "a lot of guys had questions and wanted to know about it."

Using the kettlebells, he said, also appears to be a quick and cost-effective way of maintaining firefighters' fitness.

"This is ideal for the kind of work we do," Tripodi said. "You can get the benefits in a 20- or 25-minute workout." And with the cost of a kettlebell at approximately $75 each, it would cost his department less than $1,000 to provide enough kettlebells for an eight-person shift at a firehouse.

An AMAZING EXPERIENCE Thank you!

To all who participated in the KB workshop- Participants, logistics/ "long-gistics" , hosts,tour guides----- I just want to say "Thank you " once again.

I was really impressed by the enthusiasm and turnout which equals committment in my book.
As you know, firefighters are a "tough sell" on many things and not too fond of change- to put it mildly. So, to see the number fo participants really floored me. I was equally impressed to see family members in attendance. I was humbled and truly excited to share the gift that was given to me by PAVEL TSATSOULINE.

I can speak for all the instructors when I say everyone exceeded our expectations. It was a very special group of instructors I was privledged to be with. My brother in AFD Charles brought you a special brand of pain. The tensioning is essential for truly effective and safe kb training. John Slattery is an excellent instructor who was mindful of form and the group as a whole and when to make changes in the program to keep everyone safe.
Tom Sher- I cannot say enough about the rare opportunity and appropriateness of the cool downs he took us through. They were perfect for recovery and oxygenation. Those sessions I believe were largely responsible for the high level of function everyone came to day 2 with.
Chief Gomola- I cant say enough about how much this man cares and wants to share with his fire family a way to perform our jobs better, live better, and go on into our retirements with health and longevity. What a quality group of people!!! They are closing the cafe I am writng from...
pulling the plug.. more to come- If I can help, please write me at zar@firebellz.com

Train Hard
Stay Safe
Finish Strong

Zar

KEEP SWINGING

I would like to first say thank you all once again for all of your hard work. Zar and I could not believe how well everyone did and how much effort everyone put in to the entire weekend. I hope everyone is still swinging away. I also wanted to say dont forget the hip snap and do not forget to create tension. You have to retrain your body to work as a single unit instead a bunch of isolated muscles. Here is a basic workout to try out
20 swings
5 push ups
:30 plank
5 bottoms up press
:30 sec wall sit
1 tgu right
1 tgu left
work your way up to 10x with no rest and let me know how you feel. Enjoy the pain.

Feedback

The seminar held in Bridgeport was great. The team of instructors assembled for us was top of the line. It helped that they were all firefighters. They understood how we think and how we learn. Each instructor brought a unique aspect to the training.
It has been a week since the seminar and I can already notice an increase in energy, better flexibility and reduced stress. I look forward to continuing my training and the results it will bring

Basic Work Out - 300

Warm Up - Seminar Version

Neck - Front, side to side, ear to shoulder, thriller, turtle
Shoulders - figure 8 - one arm small to large, front to back,
Shoulders - Egyptian (shoulder spiral)
High Rotation - tap lung meridian and low back
Pelvic Tilt - front/back, sides, connect the dots
Hip rotations - hour glass
knee rotations - wide stance, rotate in, rotate out, figure 8
ankle rotations - perfect circles
hip rotations - perfect circles

Warm Up - Dynamic

Dead lift sequence (no weight) - A, B, C - no bell - just movement - 5x each,
3 sets, Align bell between shins for for A and touch handle with each rep. step forward half step so bell is in B position - touch handle with each rep. Use crotch as marker for C position - focus on hip movement (get out of the way)
active rest - hot potato - 10 x between each set

Dead lift sequence (w/ 16kg) A, B, C 5 x with 16 kg 3 sets
active rest - 1 TGU each side - no weight between each set

Work Out - Kettlbell Swings
50 swings w/16kg
(10 two-hand/10L/10 two-hand/10R/10 two-hand)
75sec on, 45sec off

6 rounds - 12 minutes - 300 swings

Cool Down - Stability Training

TGU - 1 x each side - with 16 kg bell*
TGU - 2 x each side with no weight
Repeat 3 times

* if you experience any instability stop the movement at that interval and grease the groove - example - if you have trouble at the first part of the movement - just do that part with the 16 kg, repeat 2 or 3 times - then work other side, same movement, then complete the full TGU with no weight. Our goal is perfect practice.

Train hard, train smart - Stay Safe, George Gomola RKC

How it Works!

By now the sore hamstrings have become a distant memory. But so will the skills you have learned if you are not practicing them daily. Our blog is your tool to document your training success and also to encourage and motivate those who shared our weekend of pain. You should have received a link to join our blog as an author - If you have please use it. If not send us an email and we will re-send the link. Post photos, video clips, ect... we work best together. Train hard, train smart. George Gomola RKC

Seminar Analysis

Firefighter Kettlebell Seminar – February 7 and 8, 2009 - Post Event Analysis and Summary

Participant Comments taken from Evaluation Form:

"I doubted it at first, but once I saw the instructors and literally felt the work out, it was great. The yoga/breathing was awesome and the core work was awesome."

"The instructors explained everything really well, made all the guys feel like we were part of something."

"The workouts make everything else I have done seem pointless, can't wait to see where it takes me."

"the fact that they are RKC was great. Anyone who trained under Pavel definitely has walked the walk!"

"It would absolutely help with the way we operate on the fire ground."

"I haven't had too many classes where the instructors are so focused & dedicated to educate me on a subject. They incorporated humor when appropriate while constantly maintaining the focused learning environment. They are truly exceptional instructors."

"Total body work out that I can take home or to the firehouse, even teach my wife."

"It can be easily adjustable to your own home and the benefit from the program is exactly what is needed for today's modern firefighter."

"It was real life training that can be done anywhere."

"It will improve my performance, especially when I have to work with 20 y/o kids!"

"Loved this class!"

"Great Program! Don't change anything"

"The best thing for this program would be to continue to introduce it to new brothers and continuing the education of the bell and it's benefits."

Evaluation Summary - all instructors received a score of 10 out of 10 for every evaluation received, except for Zar Horton – who received a score of 11 from one student. Every participant would recommend this course to a friend or brother firefighter. Every participant would like to take another course of this type, either a refresher in 6 months to a year or an advanced kettlebell course. Every participant felt this program would help improve their performance on the job. The food and the facility received high ratings from all participants.

A very special thanks to all who attended the first ever "Kettlebell Training for Firefighters" Seminar held last weekend at the CT Tank facility in Bridgeport CT. We had over 41 participants. Firefighters attended from all over the State, representing Norwalk FD, Stamford Fire Rescue, Poquonnock Bridge Fire Dept., Milford FD, West Haven FD, Stratford FD, and Fairfield. Some brought their wives, and some brought their sons and daughters. The diversity of the class was amazing – from age 12 through age 63, from a few years on the job to retirees, firefighters through Chief Officers. The physical conditioning ranged from athletic to highly deconditioned. All participants performed EVERY exercise and participated in every training session. With the exception of sore hamstrings and one dropped bell there were NO reported injuries in 2 days of training in this eclectic blend of hard style Russian Kettlebell training, flexibility, strength training and yoga. The program was made possible through the generosity of CT Tank and it's owners – Joe Palmerie and Rob Kellerman. Thanks for sharing your space with us. A very special thanks to United Indoor Soccer - Gus Florez and Lourdes Gonzalez for their generous donation to our event which helped pay for our lunch on Sunday. We are also extremely grateful to the Fairfield Firefighters Benevolent Association and it's members – Frank DeAngelo – head cook and bottle washer – Jeff Denitto – social director, Mark Harry and John Callandriello – long-gistics.

As Zar put it so well on the ride back to the airport – we learned kettlebells with the hope that some day we could teach our brothers what we had learned. Thanks for giving us the opportunity. Train hard, train smart.

Kettlebell Training for Firefighters - Class of 2009

Basic Work Out

RKCFIREPROWORKOUT – FIRST 3 WEEKS

The following excerpt is from Pavel's book – Enter the Kettlebell. There is no need to re-create the wheel, we will keep it simple and learn from the master. Your instructors encourage you to purchase Enter the Kettlebell, available from Dragondoor Publications. A direct link to purchase this book will be available shortly.

The Break In Plan:

Practice the swing, the get up, the remedial drills and stretches almost daily – or at least 3 times a week.

Practice, don't work out!

Practice for 30 minutes. Finish stronger than when you started.

Stay on the break in plan for as long as it takes to develop good swing and get up technique.

You may keep doing whatever lifting or athletic training you have been doing.

Remember – do what you can, perfectly. Train smart, never to failure. If you have difficulty with a movement that is where you need to put your effort. Practice the TGU without weight until your technique is perfect. Add weight safely – use a training partner as a spotter. Practice the ¼ get up with the bell you are swinging – baby roll, firing range position, safety check, slap the floor, get tight, crunch and punch to elbow, back down slow – 3 times each side is the goal – do what you can. Your straight leg should lengthen, your gaze should be on the bell, you chest should be extended. Perfect practice, never to failure. When you can perform 3 - ¼ get ups perfectly for 3 sets then increase to 5 reps, then to straight arm, then to high bridge, etc….. Grease the groove. Remember – do not use speed as a substitute for stability. The movement should be smooth and controlled on the way up, slow and tight on the way down. Train hard, train smart.

CT Tank Location - Burr Court

Only 2 more days!

Our seminar weekend is only 2 days away. Get a good night sleep on Friday - hydrate well - eat some good carbs - nothing too heavy - and show up early. Registration and equipment issue starts at 0800. Please wear your department or Local T-shirts to training if you have them. We have invited some special guests and want to give you and our brothers the recognition you deserve for the efforts being made to take your game to the next level. Stay Safe, George Gomola RKC

Only a few spots left - call or email to confirm availability.

Thanks to all who have registered for our seminar on February 7 and 8 at Connecticut Tank, located at 118 Burr Court in Bridgeport, CT. You will be joining brothers from around Connecticut and around the country in a journey of self discovery that will change your life. Like fire fighters, kettlebell lifters or "Gireviks" share a special bond. Welcome to our world. Prepare to forget everything you have learned about weight lifting. Kettlebell training is more like a martial art than a strength training program. We learn from the inside out - the breathing and the movement pattern defines the performance. Our goal is stability, flexibility, symmetry, and functional strength. The days of bigger, faster, and stronger are over. Durability and functional movement is our goal. Work twice as hard for twice as long and be able to go home after your shift, sleep well, and get up and do it again. Sound crazy? Not really. The IAFF/IAFC Joint Wellness Initiative was based on the concept of living well, living long, and living strong. The 30/30 concept – work for 30 years, retire healthy and enjoy life for another 30 years. To live well we need to live right, take care of the machine, and train smart. Nothing good comes easy, KB training is no exception. You will train hard, but with our help you will train smart. Regardless of your current level of conditioning you will leave with more than you came. Nothing will be wasted, especially your valuable time.

Looking forward to meeting with you on the 7th. Please arrive early – registration and equipment will be issued at 0800. If you have any injuries or medical conditions TELL US!!! On the job the most important thing we do is to keep our men safe. NO BODY GETS HURT; EVERYBODY GOES HOME AT THE END OF THE SHIFT. Same deal here. Remember - if it hurts then STOP, the days of NO PAIN NO GAIN are over. Give us the chance to earn your respect. Anybody fool can cause pain – great instructors can work around the pain. We will change the movement to accommodate your limitations. You are where you are. Our job is to help take you where you want to go.

Stay Safe,

George Gomola RKC

Not So Early Bird Special

Early Bird Special Extended – AGAIN? Maybe… The big reason for an early bird special is to get firefighters to commit. To actually fill out the registration and mail the check. If you are still on the fence give me a call – or send me an email. We have a few spots left, not many but a few. We can work something out. Be safe, George Gomola RKC

Early Bird Special Extended !!!!

Some of the flyer's distributed today indicated that the early bird special expired on 1/21. It has been extended until the 28th to accommodate those who received late notification. We also received some questions about the schedule of events and the hours of operation. The seminar will run from 9-4 on Saturday (8-9 is registration) and from 9-2 on Sunday. A complete agenda is listed below. If you have other commitments and cannot attend both days we can work something out. Please contact us for more information.

Welcome UPFFA Presidents

Uniform Professional Fire Fighters Association of Connecticut (UPFFA)
http://www.upffa.org/

Gentlemen:

Welcome to our blog. Thanks for the opportunity to speak at your president's meeting. During this extremely difficult time the fire service needs strong leaders with great vision. It was a privilidge meeting with you today. I hope to see many of you at our seminar. Any help getting the word out would be greatly appreciated.

Take care and stay safe,

George Gomola

Welcome Haz Mat Team Members

Many thanks to the Fairfield County Hazardous Material Response Team for allowing me the privilege of speaking to your group today. Haz Mat is a tough job and we have great respect for the work you do. Sorry if I ran a bit long in my presentation. As you could tell I am very passionate about firefighter fitness and injury prevention. We hope to see many of you at our seminar. If we can every be of assistance please get in touch. Take care and stay safe. Geroge Gomola

Down to the Wire!

Early Bird Special Price Extended!

Gentlemen (and Ladies):

 We have had a decent response to the KB seminar, enough for this to fly.  Many of you have expressed interest in attending but have yet to sign up or commit.  Now is the time to do so.  We will be placing the orders for the kettlebells, T-shirts and food next week.  If you have any questions please give me a call.  My home # is 203-296-1190. Or click the link to the right and send an email and I will get back to you as soon as possible. The goal of this seminar is to set you up and then set you free. You will have the knowledge AND the equipment necessary to train properly and safely in your home, at the fire station, the beach, or at your gym. We are talking the ultimate 20 minute workout – nothing plastic. KB training is the real deal; hard core and life changing.  The two day program is extremely comprehensive and will safely meet the needs of the beginner while stretching the knowledge of anyone with prior training experience.  The instructors are the best – the same who teach at seminars costing several thousand dollars for similar experience.  We have had some requests to bring wives, significant others, teen age or adult children, or close friends and the answer is yes.  We will work out the financial side to make it doable and make it right - If you pay the seminar fee bring your wife or kids – if we need bells for them we will order them, you pay what we pay, and maybe kick in for lunch or a t-shirt. If you are not sure then ask. The important thing is to take advantage of this opportunity. The instructors are donating their time, nobody is getting paid, and any profits will be donated.  If you want to attend let me know, we can make it happen.   If you are not sure give it some thought, email us at rkcfireprokettlebell@gmail.com , hit the link on this page, or give me a call so we can chat. 

 Stay safe,

 A/C George Gomola RKC

Fairfield Fire Department     

PH: 203.254.2704, FAX: 203.254.4716 - STATION # 1,

140 REEF ROAD, FAIRFIELD CT  06824-5918

Justin’s Work Out #1

Blog Sample Workout – Short version of the RKC Challenge Prep Program – This one is for Justin – getting ready for his RKC Challenge at the end of February in San Jose – Using Brett Jones's (Master RKC) template with some slight variations –

Warm Up – TRX – circuit style – each movement 10x – TRX squat – wide stance, deltoid fly – low, middle, "Y", and "I", squat – medium stance, chest press – lunge stance, squat – narrow stance, low row (45), step back lunge – 5R, 5L, chest stretch (opposite of deltoid fly) 4 "I", "Y", "T", and low, assisted lunge (step forward, press down on handles), - marry handles – TRX Torso Rotations – high – 10 alternating, balance lunges – step back dragging leg – 5 each side holding single handle, TRX Power Pull – 3 step cycle – slow, 3x each side, single arm chest press, 3x each side, single arm rows – low position, 3x, separate handles – and finish with hip drop – 5x followed by roll outs 5x

KB Warm Up – box squat 10x/ 2 hand swings 16 kg 10x (repeat 5 x)

RKC Prep Circuit - each exercise is to be performed 5X each side – no rest between sets – this type of training is sometimes referred to as a chain – with each exercise equating to one link

1 arm swing, Clean/Front Squat, 1 arm swing, high pull, 1 arm swing, loaded clean (hold tension at rack position for 1 breath), 1 arm alternating swing – 5 reps total. Total volume – 65 reps

Rest at least 3 minutes between sets – goal is to perform this circuit 3. We will be playing with the variables down the road – but try and do this 3 x using perfect form as the limiting variable.

Cool down – Turkish Get Ups – ¼ get ups with 16 kg bell – 3x each side, 2x each side, 1x each side – finish with 3 full naked TGU's (no wt).

This should take around 45 minutes to finish – if you are not done at the 45 minute mark stop and re-evaluate – the goal is to challenge but never to fail – train safe – no injuries.

Post work out shake – Pineapple, Mango, Papaya, MSM powder, Creatine, Whey Protein, Oatmeal, Apple Juice, ice and a little water. Pineapple and MSM are natural anti-inflammatory, Papaya has digestive enzymes, the oatmeal will give you some good carbs, and 1 large scoop of Whey should give you around 20 grams of protein. The reasons for the creatine are numerous – but that's optional depending on your personal preferences. Apple juice has a bunch of good stuff also – sometimes I just throw in the apples instead of the juice, do the same with bananas and oranges. Enjoy

Firefighter Training Seminar

Kettlebells are the physical training tool of choice for Navy Seals, Delta Special Forces, US Secret Service, the NFL, and the NCAA. Learn the hottest functional training method in the fitness industry today from brother firefighters who are also RKC certified instructors. Hard style is not for everybody, but it is perfect for firefighters. Our goal is to share what we have learned and help you become stronger. The life we save may be our own. Instructors are donating their time; all proceeds will be donated to charities that benefit firefighters or help kids stay fit. Start your New Year right!
February 7-8, 2009 – Bridgeport CT

Cost for 2 day seminar is only $295 and includes a 16 kg Kettlebell!
• RKC Certified Instructors
• Complete Work Out Program
• Includes Lunch (both days)
Act Quickly – Space is Limited!

Save $100! Early Registration Special: Cost is only $195 if you register by January 9th, 2009.

email us at: rkcfireprokettlebell@gmail.com