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!
Saturday, July 4, 2009
Thursday, June 11, 2009
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!
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!
Monday, May 25, 2009
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.
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.
Wednesday, April 15, 2009
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
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
Saturday, March 28, 2009
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
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
Wednesday, March 25, 2009
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
Monday, March 23, 2009
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
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
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
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