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!

Student Reviews - RKC Firefighter Kettlebell Seminar 09

Our seminar is starting to fill up - and for good reason - check out what last year's participants had to say about the RKC Fire Pro Kettlbell Seminar:


Patrick Barry – Fire Lieutenant, Haz Mat and Rescue Tech

What I liked (or did not like) about the program: It was great! The instructors were very knowledgeable, good variety, well organized. Facility was great, food was perfect.

How could we improve this program? The program was great.

Will this help you on the job? Strength, flexibility, breathing in stress situations.

Would you like additional programs? If so what kind: Yes


Brandon Adams - firefighter

What I liked (or did not like) about the program: It was great! I liked that all the instructors were high energy and very knowledgeable. The way that they broke all the different movements downs so we could learn them was very helpful. The facility was different, but good to know that you can do the workouts anywhere. The food was good.

How could we improve this program? 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.

Will this help you on the job? Yes, The workouts make everything else I have done seem pointless, can’t wait to see where it takes me.

Would you like additional programs? If so what kind: Yes. It would be nice to see as we progress through the workouts what we could do add and or what needs to be corrected.

For the instructors as a group it was nice to see that they all seem to bring something different to the program and made the program seem multidimensional.

John Gomola – college student, firefighter’s son

What I liked (or did not like) about the program: It was great! It was an awesome new system. 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. My lower body was killed, but I didn’t get too much work on my upper.

Facility: I don’t like cats, but it was awesome – thank you. The food was amazing.
How could we improve this program? I was sore after the movements, but I didn’t know what I was working. I wanted to know how to work on my upper body more.

Will this help you on the job? Yes, and in every day life.

Would you like additional programs? If so what kind: Yes, a more advanced session for kettlebell training. Great Job! I would like to email somebody about upper body focus.

Instructors – Zar Horton – Explained everything really well, made all the guys feel like we were part of something. Charles Bustos was a beast and brought a lot of mistakes to my attention. John Slattery – very good instructions very attentive to details and works more closely and brought people away to help them focus. Tom Sher – awesome breathing exercises.

Ryan Szirmay - firefighter


What I liked (or did not like) about the program: The program was excellent. Although the facility was improvised, it really showed how one could use kettlebells anywhere. The food was excellent.

How could we improve this program? Include a formal safety discussion at the beginning laying out all the guidelines, including proper spotting.
Will this help you on the job? Absolutely! My endurance and recovery time are my major focus in addition to building a resistance to injury.

Would you like additional programs? If so what kind: An expansion of the foundation we layed out here, the next level of kettlebell training.


John Lockwood - Firefighter

What I liked (or did not like) about the program: I really liked it. The facility was great and the food was good.

How could we improve this program? More often.

Will this help you on the job? Yes

Would you like additional programs? If so what kind: Yes – more related programs.



Scott Trembley – Firefighter - EMT

What I liked (or did not like) about the program: It was great! Personal instruction from the wandering instructors worked well. Excellent well rounded starter program. The facility worked well and the food was excellent.


Chi Chi – College Student

What I liked (or did not like) about the program: It was great. The different parts of muscles I was working out, muscles I don’t usually train were being pushed. Very good, informative, I learned a lot and will use the knowledge for the rest of my life.
How could we improve this program? More upper body
Will this help you on the job? Yes I will become a more functional person.
Would you like additional programs? If so what kind: Yes, more advanced.

Will Malkin – Firefighter, EMT, Rescue Tech

What I liked (or did not like) about the program: It was great! I liked the diversity of the instructors. They all worked towards a common goal with different styles. The facility was perfect and the food was very good.
How could we improve this program? n/a
Will this help you on the job? Absolutely
Would you like additional programs? If so what kind: Yes, more of the same. There are so many different exercises that stem from the same movements.
Instructors had incredible enthusiasm and immense knowledge of the system. Extremely comprehensive. Thank you!


Chris Riccio - Firefighter

What I liked (or did not like) about the program: It was great. The instructors took the time to expain everything and made sure the students learned how to safely perform the exercises. The facility was large, clean, and comfortable. The food tasted great and there was plenty of it.
How could we improve this program? Don’t change a thing.
Will this help you on the job? Absolutely – it will help me perform my job better with less chance of injury.
Would you like additional programs? If so what kind: Yes, more of the same to reinforce what we learned and some more advanced stuff. I would love more kettlebell programs.
Zar was excellent, patient and communicated well, thorough. Charles was tough, thorough, willing to share all he knows. John was patient, knowledgeable, honestly wanted the students to learn. Tom wsa patient, thorough, took the time to make sure we understood.

David Burrows - Firefighter

What I liked (or did not like) about the program: It was great! The instructors did a good job of breaking the movements down into small steps making it easy to learn. Hands on training is the key.
How could we improve this program? Great Program! Don’t change anything.
Will this help you on the job? It would absolutely help with the way we operate on the fire ground.
Would you like additional programs? If so what kind: I would like to continue with an intermediate or advanced class.
All the instructors were very knowledgeable, and enthusiastic towards training. Very willing to offer one on one time to perfect a movement.


Len Waksnis – Fire Lieutenant – USAR Team Leader


What I liked (or did not like) about the program: How could we improve this program? It was great! –The instructors were very knowledgeable and were great to work with. Took a lot away to work with. The Facility was good, the hard floor a minor inconvenience. The food was great.
Will this help you on the job? Definitely
Would you like additional programs? If so what kind: Program was a great primer. A follow up program would be nice.
The program was a great experience. All the instructors were very knowledgeable and gave good individual attention.
Program was a great primer. A follow up program would be nice

Brian Ohleth - Firefighter

What I liked (or did not like) about the program: It was great! I have used kettlebells but obviously not 100% right. Verifying appropriate technique was what I found most advantageous.
How could we improve this program? Higher ceilings please! Three days would be nice. More exercises like clean and press, snatch.
Will this help you on the job? absolutely
Would you like additional programs? If so what kind: More exercises like clean and press, snatch.
Instructor Comments: Enthusiasm and the fact that they are RKC was great. Anyone who trained under Pavel definitely has walked the walk!