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!

Senior RKC Zar Horton

Zar Horton was promoted from Team Leader to Senior RKC!
This is the next highest level of instructor and is by invitation only. The Senior RKC has displayed a combination of superior teaching skills, leadership and physical abilities with the kettlebell. The Senior RKCs are responsible for teaching and testing at Dragon Door and Pavel's renowned Russian Kettlebell Challenge Instructor certification workshops.

Welcome CFPC Listser Members - EB Discount Extended!

Thanks to Jeff Morrisette for posting the information about our seminar. The flyer that went out with the posting showed an expired early bird registration date. Our bad.... We will extend the deadline to allow any list serve members, thier families, and friends to save $100 and register for the 2 day seminar for only $199. But with one caviate: We are limitting registration. Our goal is to provide the best possible training expereince. We will limit registration to 40 participants - these slots will fill up rapidly - So... do not procrastonate - Register Today! Click the link to the right and make it happen. It will change the way you look at training forever.

Stay safe,

George Gomola RKC

Early Bird Registration Ending!

Thanks to all who have taken advantage of our early bird registration special, taking advantage of the $100 savings by registering for our second annual RKC Fire Pro Kettlebell Seminar - You are going to receive world class kettle bell instruction by some brother firefighters who truly care about sharing what they have learned. As firefighters we understand the challenges you and we face in the field - our job is to help you prepare properly - and keep you safe. The attendees from last year's seminar who continued their training have experienced life changing results. We hope you experience the same. We will give you the tools - what you do with them is up to you.

As with any fire service event - on line registration is slow - many people say that they are going to attend but wait until the last minute to register. This week we are going to extend our marketing to firefighter candidates who need to pass the CPAT test to become eligible for employment. We will be providing a CPAT specific work out program to assist these candidates in passing this very difficulty test.

Once we open that door our seminar will fill up very quickly. If you know someone taking the CPAT, or if you know someone who is dragging their feet with registration please give them a nudge. REGISTRATION IS LIMITED!

We pride ourselves on the quality of our program and will limit registration to insure optimum student/instructor ratios. On a final note - our early bird $100 discount special ends on February 28th.

Thanks again for registering - please check out our blog for updates and training advise and suggestions. http://rkcfireprokettlebell.blogspot.com/

Stay Safe,

George Gomola RKC

CPAT Training - the perfect primer

CPAT Training - Hard style Kettlebell is the perfect primer! If you or someone you know is training for the CPAT exam kettlebell training will help prepare you for success – leg press, leg extension, leg curls and other exercise performed on machines will NOT prepare you for the challenges of the CPAT – they may help, but just a little – if you want the most effective, most efficient training system to insure maximum success hard style kettlebell training is the key! – Start with the kettlebell dead lift for power, add the Turkish Get Up for tactical strength, then add the VO2 Max Protocol for extreme cardio vascular conditioning. Success is not an accident – it is a process. Prepare for success.



The second annual RKC Fire Pro Kettlebell Training Seminar will be held in Bridgeport CT on March 20 and 21, 2010. Click here for registration: Save $100! Early Bird Registration! Register Now!

All in attendance of our first seminar rated the program and the training system 10 out of 10! In the past year two of our seminar participants have gone on to receive RKC certification. Dr. Matt Leonard completed his RKC training last fall in Philadelphia. Wendy Pond, the wife of Fairfield Firefighter Tom Pond – earned her RKC instructor certification last August in San Diego. She destroyed the 5 minute instructor snatch challenge completing 100 snatches with a 16 kg (35lb) bell in 4 min 24 sec. Wendy lost an incredible 45 lbs preparing for her instructor challenge. Another seminar participant – whose name is with held on request - lost over 30 lbs. This current firefighter and former college athlete recently told me that he is in the best shape of his life. His work out consisted of Omelets and TGU’s. He recently purchased a Gymboss timer and began training using the VO2 Max Protocol. His next email read like this: “Chief - I hate the GYMBOSS!” It killed me :) Looking forward to my next work out!”

As Wendy recently put it – “This stuff is addictive – once you start to get some results you can’t stop.” Kettlebell training is the toughest work out you will ever love, and Even if you have not kept up your training – the secrets of true strength and power that you learned at our seminar has changed your life forever. You will have unlocked a powerful source of strength that can be used any time you need it. In situations where you have to lift a heavy piece of equipment, or carry a large victim down a flight of stairs, “sniff” and “drive” has become a reflex. Learning how to brace changed everything – what used be a risk of injury now seems routine. Check out the following clip from the Charles and Zar’s Fire Belz Training Studio in Albuquerque NM.



One of the greatest benefits of RKC Kettlebell Training that I have seen in my life is injury prevention. Last weekend I was moving a Stairmaster Stair Mill (the stair climbing machine used in the CPAT test) off the back of a truck. One of my former soccer players and I had picked it up in New Jersey to be used in our new CPAT Training Center. The load shifted when it cleared the bed and my grip slipped a little. A few years ago that slight shift might have put me out of work for a few weeks. Worst case scenario I could have been scheduling an appointment with the back surgeon recently cut open one of my brother firefighters. Hard style teaches us to brace when we lift – and to hold tension during the movement. By using what I learned through my RKC training I caught the load without injury. The next morning I was a little stiff but I felt fine after my work out. RKC Kettlebell training had prepared me for that moment of truth. The goal is not just to survive the incident, but to make it to work the next day!



RKC Hard Style Kettlebell training changes the way you move! The results we experience are TYPICAL. You will become stable, flexible, and powerful. You will lose weight and drastically improve your cardiovascular fitness. Most importantly – your training will help prevent injuries.

This is not the case with all styles of kettle bell training! The difference is often core deep. RKC Hard Style Training movement begins and ends with tension. – THE PROCESS, NOT THE PRODUCT, IS WHAT MATTERS! Perfect practice of perfect process produces a perfect product. There are no shortcuts! – Developing stable, flexible, and symmetrical functional movement patterns is the primary goal of hard style training. The things most people seek – weight loss, core strength, increased joint mobility, elimination of pain, toned bodies, and powerful muscles are the byproducts of Hard Style training.

Anybody can make you sweat. If you are just looking for exercise you can pick up a Richard Simmons DVD and do some “sweatin to the oldies.” You will burn some calories, drop a little water weight, and maybe even improve your cardiovascular fitness. If you want to add specificity variable grab your turn out gear, throw on an air pack and walk around the station for 20 minutes. To make this a strength building exercise and increase the aerobic intensity try adding a few intervals of smacking a truck tire with a 10 lb sledge. This way you will burn some calories, maybe drop a little body fat, and add some strength.

More than 60% of all strength training programs result in injury! A recent study revealed that 60% of those who start a strength training program get injured within the first 6 months of training. A majority of those who get injured NEVER go back to their training! The attendees of our first seminar ranged in age from 13 through 68. In 2 days of intense training we had NO injuries! This is a testimony to the high level of instruction and the rigid training methodology of RKC training. You learn perfect and train perfect. We expose your weaknesses – finding the imbalances, the stability and flexibility issues rob your strength and cause career ending injury. We teach you to fix yourself – to remove the barricades and restore functional movement so your body can move the way it was intended – before injury, gravity, and age took their toll. We fix what is broke and then teach you how to move properly. Then we load the movement pattern to develop strength and stability. Then we ballistically load the movement to produce incredible core strength, cardiovascular endurance, and explosive power. All with an incredibility low rate of injury.



If you only do one power movement it should be this! Police, Fire, and Emergency Service Personnel are professional athletes. They are tactical paid to perform in a high stress, high risk, and time sensitive environment. Activities range from short duration high intensity to long duration moderate intensity work outs. Listen to Gray Cooke define why the Kettlebell Dead lift is the perfect training movement. Gray Cook RKC - Why Do The Kettlebell Deadlift?

If you only do one strength movement it should be this! Tactical athletes need functional strength and stability. Of all the strength training exercises available the Turkish Get Up gives the most bang for the buck. The RKC Hard Style TGU as demonstrated by Dr. Mark Cheng is the ultimate strength movement for tactical athletes. No other exercise is as effective for developing total body strength and stability: Dr. Mark Cheng RKC Demonstrates the TGU


Learn the Kettlebell Deadlift and the Turkish Get Up at the Second Annual RKC Fire Pro Kettlebell Seminar, Saturday and Sunday, March 20 and 21, in Bridgeport Connecticut. Save $100! Early Bird Registration! Register Now!

If you grew up as I did, then our mentor was the guy in the gym with the biggest arms. We learned as much as we could from watching him train – from a distance of course. When we out grew the limited knowledge of our gym rat buddies we looked to Joe Wielder for guidance. Our training programs came out of the latest issue of Muscle and Fitness and changed monthly. Our motivational imagery included Pauli badmouthing Adrianne while Sly Stallone pounded a side of beef hanging in a Philadelphia meat freezer. Our mantra was “No Pain, No Gain!” We truly believed that we needed to endure pain to achieve strength and that pain was in reality - weakness leaving the body.



The problem with this philosophy is that it is product based – get the job done – never quit – adapt, preserve, overcome. Do what you need to do translated to using whatever worked - muscles or movement patterns that would get the job done – it didn’t have to be pretty, didn’t have to be perfect, it just needed to work. There was no real wrong – if your arms were strong you used them, if your back was strong you used that, you used it till it broke or failed – then you figured out a work around . In training we call this developing compensatory movement patterns – using other muscles to do the job of the ones that should be doing the work but are not due to injury, weakness, or bad programming.



They say that learning RKC hard style Kettlebell training is more like learning a martial art then learning an exercise program. We agree. The most important factor in learning martial arts is to find the best teacher. Find the very best teacher and approach every training session with a teachable mind. We cannot learn that which we think we know. Approach learning with a blank piece of paper – free from scribble – ready to record the notes that may change the way you see the world, or in this case, the way you view training. We have found the teachers – they will be waiting for you in Bridgeport on March 20 and 21.

Registration is Limited! Save $100! Register Now!



In Hard Style Kettlebell training achieving a teachable frame of mind often involves a paradigm shift. Just as our life experiences shape our view of the world, our personal training experiences shape our view of training. The problem with “No Pain No Gain!” is that it encourages and rewards bad movement. As Gray Cooke puts it so well in his functional movement training seminars – loading flawed movement patterns is “adding fitness to dysfunction.” He goes on to explain that adding speed, power, and endurance to bad movement patterns is kind of like trying to build a race car on a bad frame. If you put all your money into the engine and don’t fix the frame it’s just a matter of time before you crash.



We will give you all the tools you need to change the way you move - what you do with that is up to you. Zar and Charles will be back. They are looking forward to sharing their continuing journey into the Kettlebell with you. As contributing editors to our blog – they frequently add training video and demonstrations such as this firefighter training video - RKC Firefighter Circuit by Charles .



Tom and John are trying to clear their calendar. Space is limited. Saturday and Sunday - March 20 and 21. More information including training tips, video, and registration information is available at our blog - http://rkcfireprokettlebell.blogspot.com/


Early Bird Registration - SAVE $100 - Register on or before February 28th.

One Day Basic Kettlebell Seminar only $99 - add a Kettlebell for only $50 more.

Two Day Basic or *Advanced Seminar only 199 - add a Kettlebell for only $50 more.



On a final note – we are not salesmen, we are not business men, we are not looking to sell you anything you don’t want. A major portion of what we collect from our seminar fees will be donated to help firefighters and kids stay strong and safe. Our motivation is to share what we have learned, in as spirit of helpfulness and respect, in the hope in some small way this changes your life in the same way that it has changed ours. We are giving you the tools and the instructions. What you do with that is up to you. We are also giving you the chance to meet some really great people and to share a brotherhood that goes beyond that which we know in the fire service. The price is very cheap compared to other similar seminars. Please do not confuse a cheap price with a cheap product. If you want what we have please do not wait – we are going to fill up very rapidly – register now.

Registration is Limited! Save $100! Register Now!