Kettlebell Seminar Agenda

Saturday Feb. 7 – Day 1
0800-0900 – Registration – Issue Equipment (Kettlebells)
0900 –0930 - Introductions and Group Warm Up
0930- 1030 – Session 1 – Squats
1030-1045 – Break
1045-1200 – Session 2 – Swings and Swing Variations
1200-1300 – Healthy Lunch
1300-1305 – Group Photo
1305-1400 – Session 3 - Turkish Get Up – Basic Movement Patterns
1400 – 1445 – Session 4 - Clean
1445-1500 – Break
1500-1545 – Session 5 - Press
1545-1600 – Cool Down and Stretch
1600 – End of Day 1 –
1600-1700 – Functional Movement Screen Assessments by appointment – see instructors.
Sunday Feb. 8 – Day 2
0800-0900 – Meet and Greet, Functional Movement Screens by Appointment
0900-0930 – Group Warm Up – Qigong Recharge and Turkish Get Up
0915-1015 – Session 6 – Swing Review and Work Out
1015-1030 – Break
1030 – 1115 – Session 7 – Clean and Press – Review and Variations
1115-1215 - Session 8 – Snatch, Snatch Variations, and Turkish Get Up
1215-1245 – Not So Healthy Lunch
1245-1330 – Session 9 - Putting it all together – work out programs and protocol
1330-1400 – Session 10 - Evaluations, Questions, Certificates

Instructor Profile

George Gomola RKC   George is a 28 year veteran of the Fairfield Fire Department and currently holds the rank of Assistant Chief. George has been involved in strength training and conditioning for almost 30 years. He began as an assistant high school football and strength coach in 1982 at Roger Ludlow High School in Fairfield, CT. He currently serves as strength and conditioning coach for the Men's Soccer Program at Sacred Heart University, a D-1 college program. An ACE/IAFF Peer fitness trainer, George has spend most of his life learning about fitness and sharing what he has learned with kids, athletes, and his brother firefighters – he is the director and master trainer of Fairfield Strength, a functional movement training program for middle and high school students, Fitness Director for Rnunes Soccer Academy, and a professional soccer coach. Since earning his RKC George has completed the RKC II and CK-FMS training programs. His certification in both is pending. He most recently completed the TRX suspension training instructor course (the preferred training system for the US military) and is looking forward to combining Kettlebell training with TRX – thus taking functional movement training to the next level. "Kettlebell training has changed the way I look at fitness. The days of bigger, faster, and stronger are over – these are nothing without durability. Today's athlete needs to be stable, balanced and flexible. The best professional athletes are training with kettle bells for good reason. There is no better system to develop functional strength. Firefighters are professional athletes and should train accordingly."

Instructor Profile

Zar Horton
RKC Team Leader     Zar Horton is a long time veteran of the Albuquerque Fire Department with 19 years of service. He is currently a Battalion Commander of Special Operations.  Zar met Pavel in 2000 and took several classes from him. After 3 years of integrating Pavel's strength and flexibility principles into his own and his clients programs, he was inspired by his colleague Tige Watson to begin training with the Russian Kettlebell. After phasing it in to his established training it soon became his stand alone program. With the growing popularity and inquisitiveness of his fellow firefighters, Zar and Tige decided to become certified instructors to insure safe and correct KB training to their fellow firefighters. So, in 2004 Zar and Tige became certified by Pavel.  Since then Zar has trained many firefighters, police officers and civilians. He has served for Pavel at the Instructor certification course as an assistant instructor in 2005 and later that year he was named a RKC Team Leader. Since then he has continued to assist at RKC courses. In 2008, Zar certified as a RKC II and served as a Lead Instructor at a RKC Instructor course.  – this excerpt was taken from Zar's web site - http://www.firebellz.com

RKC Fire Pro Instructors - Zar and George

RKC Fire Pro Instructor - George Gomola - RKC, Assistant Chief, Fairfield Fire Department shown below with Pavel. Photo taken at RKC II.



RKC Fire Pro Instructors George Gomola (left) and Zar Horton (right) standing with Kenneth "Dane of Pain" Jay at RKC II training seminar.

Welcome To RKC Fire Pro Kettlebell

Thanks for stopping by - and for your interest in Russian Kettlebell training. There is a difference between RKC "hard style" and other kettlebell training - hard style is more like a martial art than an excercise program. It is a training system that incorporates functional movement assessment, corrective strategies, strength training and cardiovascular fitness in a single work out. And most importantly - for firefighters, it teaches you how to breath. Core strength, flexibility, increased lung capacity, and improved VO2 max. Taught by firefighters for firefighters - this is not a profit venture - our instructors are donating their time and all profits will be donated to programs that help firefighters, our families, or that help kids get strong and stay out of trouble. Please stop back for information about our seminar and our instructors. If we can be of any assistance please contact us at rkcfireprokettlebell@gmail.com

Stay Safe,

George Gomola RKC