KETTLEBELL FITNESS NEWS

300 Reps a Day

2012-02-22T13:37:00.003-05:00

This was "300 Rep Week" at AKC Fitness LI. In the image at right you see a typical 300-plus rep workout, performed by one of our regular members. This program was generated by one of our coaches, with the appropriate progression, exercise and kettlebell selection, as well as pacing and tempo to deliver the results sought after. For every member, every workout, our coaches generate a customized session based on your goals, limitations and strengths. Variety, new challenges, just the right intensity, and oh yeah... 300 plus reps performed on a routine basis has a way of getting big results. If you're curious about kettlebells or kettlebell cross performance training, or what it can do for you, give us a call, drop us an email, or come in for a free trial.

The workout above resulted in 326 reps, and was completed in under 25 minutes, including warm up.

AKC Fitness LI
3597 Merrick Road Seaford, NY
(516) 652-3773
akcfitnesslongisland@gmail.com

FDNY Boot Camp

2012-02-15T05:23:00.001-05:00

Training to pass the FDNY entrance physical (CPAT) is just the beginning. Think of CPAT as the minimum standard required. To make it as a NYC firefighter, you'll still have to pass the FDNY medical exam, the Fire Academy, and let's not forget, actual fire operations.

Here, our training is old school, designed to get you fit and tough, ready for battle, whether it be with a 2 1/2 inch high pressure hose line, or an FDNY drill instructor screaming in your face. Firefighters have trained this way since before there was CPAT, because it works. Our comprehensive programming consists of a sensible combination of very CPAT specific training, to old school boot camp, to cutting edge kettlebell lifting. No stone is left unturned in the effort to get you fit for duty.

We offer classes Tuesday, Thursday, and Saturday (day and evening), in addition to a monthly seminar. For more information on how to register for an FDNY Physical Prep Class: CLICK HERE

Grip Strength - Key to 6 CPAT Events

2012-01-26T07:25:00.002-05:00

Passing the FDNY CPAT requires the candidate develop strength, speed, stamina, and mental fortitude, but one thing that's overlooked in many workout programs is grip strength - or to take it one step further, Grip Endurance. Sure you need legs that never quit, endless breath, and a strong back, but without a solid grip, there's no connection to the task at hand. Learn more about CPAT: click here

How To Build Functional Grip Endurance for CPAT

SLEDGE HAMMER LEVERING (focus wrist strength)

VERTICAL: Standing, hold sledge hammer near the handle base, hammer-head at about eye level. Maintain a firm grip on the handle and your eye on the head of the hammer, as you extend your arm out in front of you. Maintain your grip as long as you can and note time. Work on extending the length of your hold. Repeat with opposite arm. Be sure you keep your eye on the hammer-head, and be ready to react quickly if you drop the hammer. Hold from 10 seconds to one minute.

HORIZONTAL: Stand, holding hammer with handle parallel to the floor, hammer head behind you (see pic). Keep handle parallel to the floor throughout the exercise. Hold for 10 to 30 seconds. The further you hold from the hammer head, the heavier.

FARMERS WALK (focus finger strength)

Hold kettlebells or dumbbells at your sides in suitcase fashion. Set a predetermined distance (IE: 100 feet) and go for a walk while maintaining your grip on the bells. Work on extending the distance / time of each walk, or increase weight of bells.

PLATE PINCH (focus thumb/ finger pinch)

Grab two weight plates in each hand (pinched between thumb and fingers), holding them at your sides. Start light (two five or ten pound plates in each hand) and hold for as long as you can (note time). Work on extending the length of each hold, or increase weight. Start at with a goal of 30 seconds, working up to one minute.

KETTLEBELL SWING

The Kettlebell Swing, when performed properly, delivers an iron grip like nothing else. The Swing will also build crazy strong legs and high level cardiovascular endurance. Take a look at this video for some simple instruction on how to Swing a Kettlebell.

View Kettlebell Swing Video: CLICK HERE

FOR MORE INFORMATION ON MIKE STEFANO'S FDNY PREP TRAINING: CLICK HERE

Another 12-Minute Workout for 2012

2012-01-24T07:18:00.003-05:00

Got 12 minutes. Try this Kettlebell Jerk set as a way to get a full body workout in just minutes.

The Jerk Slide features one 12 minute set with hand switches at 3 minutes, 2 minutes, and 1 minute for both right and left, for a total of 12 minutes. All hand switches are performed without the kettlebell being set down, and without rest. During the first 6 minutes (3 minutes per hand phase), keep pace relatively slow (suggested 8 reps per minute), during phase two (2 mph) speed it up a bit (suggested 10 rpm). During phase three (1 mph), open up a bit and increase pace (suggested 12 plus).

COACH MIKE STEFANO DEMONSTRATES WITH 28KG

AKC Fitness LI is a fully equipped, expertly staffed training facility located on the south shore of Long Island in Seaford, NY. We also offer virtual training onlne. For more information on kettlebell fitness and performance training at AKC Fitness LI (in person or virtual), please visit our website at kbGYM.com

AKC Fitness LI Pentathlon 1/14/12

2012-01-15T06:39:00.020-05:00

Please enjoy highlights from the 2012 Long Island Kettlebell Pentathlon:

This was an In-House, By Appointment competition, and a format we've developed to handle a fairly large group at AKC Fitness LI. All lifters were assigned an official start time, with results posted online at day's end. In this manner we were able to accommodate a large field, with no waiting time.

OFFICIAL RESULTS

Male Athletes
Name                      Division      Real Score / Minus Handicap*
Scott Tighe             Open          2028 [WINNER] / 1953
Chris Duffy              Open          1603.5 / 1478.5
Adam Hazelwood     Open    1482 / 1382 [VIRTUAL]
Chris Lindquist        Open    1352.5 / 1253.5
Tom Gragnaniello     Open    1290 / 1186
Daviion Williams      Open 1250 / 1150
John Presta    Masters 1160 [WINNER] / 1078
Brian Chiamonte    Open 1160 / 1059
Don Reed                Open           1119 / 1015
John Baierlein    Open 1119 / 1043
Jason Koronakos     Masters 1038 / 943
William Smith    Open 1017/ 888
Pete Furci               Open          844 / 763

Female Athletes
Name                       Division      Real Score / Minus Handicap*
Melissa Brady          Open          1001 [WINNER] / 945
Judi Demuro Open 916 / 850
Michelle Panella       Open         912 / 839
Sherry Murphy    Masters 798 [WINNER] / 732
Suzanne Kaouris Masters 718 / 650
Donna White             Masters       675 / 618

>> WATCH PHOTO SLIDESHOW

Congratulations to the winners, and all the competitors, who left their sweat on the platform, with a special thanks to all the helpers and judges who make events like this one possible. Please stay tuned for more information on our next competition (LongCycle Championship) in late April (still nailing down the venue), as well as more Competitions by Appointment (such as this comp) with results posted online. Please follow us on Facebook to stay up to date on all events.

*The Pentathlon Handicap System
Real Score minus bodyweight in kilograms / was tested out for this competition, to see what effect it has on overall scoring, and as a way to even the playing field and encourage participation for all sized athletes. After careful observation, a determination will be made if it, or something like it, is included in future competitions. We'd love your feedback on the subject.

Top Diets of 2011

2012-01-08T09:05:00.001-05:00

It's officially Weight Loss Season for many Americans attempting to recover from holiday binging. To help get you started on a diet program that works for you, here's a recent Consumer Reports article summary on the best highest ranked diets of 2011. As far as diets and weight loss, which ones really work?

The Consumer Reports researches found that the Jenny Craig Diet was the top plan, surpassing six other popular diets that include both Slim-Fast and Weight Watchers.

All diets plans were judged on how well they stayed within the 2010 U.S. Dietary Guidelines, and with results of published clinical studies examining short-term and long-term weight loss, as well as adherence rates.

A 332-participant study published in Journal of the American Medical Association last October gave Jenny Craig an edge over other weight-loss programs, according to ABC News. Researchers found that over 90 percent of Jenny Craig dieters (all women) stayed committed to the plan for two years and lost about 8 percent of their starting weight.

Just because Jenny Craig came in first place, is it right for you? That depends, it can be pricey at $600 monthly, but it includes 3 pre-packaged meals and a snack each day. By contrast, the Slim Fast Plan focuses on swapping out meals, using meal replacement shakes and snack bars. Weight Watchers, the most experienced organization in the mix, assignes points to food, which is used to figure out, and limit, daily caloric intake. Another popular diet program is the Zone Diet, which changes the balance of the food you eat to 30 percent protein, 30 percent fat, and 40 percent carbohydrate.

Next on the list is the Ornish Diet, a vegetarian program that is also extremely high fiber and low fat. The carbohydrate-restrictive Atkins Diet cuts back on carbohydrate intake in an extreme fashion. And last on our list is the Nutri-System Diet, which controls caloric intake with easy-ready meals that consists of 55 percent carbohydrate, 25 percent protein, and just 20 percent fat.

Before starting any new diet plan, make sure you do the research, and select the program that best suited for your specific needs.

Any diet plans should be backed up by a sensible exercise program to be most effective. At AKC Fitness LI, we specialize in high caloric workouts that can be completed in less time than traditional weight training or cardio. For more information on exercise and lose weight, or on our special January Weight Loss Programming, visit us at kbgym.com, or come in for a free consultation.

12 Minute Workout for 2012

2012-01-01T09:07:00.007-05:00

Kettlebell Performance Training is high intensity training at its finest

At AKC Fitness LI, we've taken an ancient Russian system, and adjusted the progression for 2012's busy American. Today's workout is a perfect example of what some of our members do on a recurring basis - a solo 12 minute set! Today's 12-minute set features Half Snatch, Jerk, and LongCycle at 4 minutes per exercise, with one minute hand switches throughout. Generally, there are five variables the lifter can manipulate to dramatically alter the type of intensity a set generates, and I'll be begin to explain them in this series of articles. Just a reminder: once the bell is picked up, it does not hit the floor until the set is over (12 minutes).

5 Variables
Length of Set (in this case fixed at 12 minutes)
Exercises Utilized (can be one, two, or three in this case)
Hand Switches (expressed as minutes per hand or MPH)
Weight of Kettlebell (kilograms or KG)
Pace of each exercise (expressed as reps per minute or RPM).

Each of the above variables will challenge the lifter in totally different, yet extreme ways, pushing the body beyond its limits, but amazingly avoiding injury. Every aspect of the set is controlled, and that's the key word here, control. The lifter stays in charge of the set, resists the urge to "panic" and allow technique to falter. This ingenious process allows for extreme, yet quick, workouts that can be safely managed, while the lifter reaps the benefits, but avoids the pitfalls of high intensity training (potential injury and zero training).

Please subscribe this to this Blog (see below) our YouTube Channel, for more 12 minute Kettlebell Performance Workouts. Stay tuned, we plan on releasing at least one new workout per month.

In today's 12-minute set we feature the Half Snatch, Jerk and LongCycle. Using Half Snatch over full Snatch allows for a heavier bell to be used. In this series, the lifter is put through a sequence of pulling (snatch), pushing (jerk) and a combination of movements (longcycle), chasing the fatigue or intensity the set generates throughout the entire body. I personally opted for a relatively heavy weight and slower pace (those two variables are relative to each lifter). That's a decision based on my most recent previous training and specific goals.

Keep in mind that while a heavier kettlebell will focus more on strength and possibly less endurance, heavy bells have the potential to wind you fast. The level of explosive force skyrockets when working at the limits of capacity, and this can really take the lifter's breath away.

Anyone performing this, or any other exercise, should be in good physical health,

and have clearance from a health care profession before proceeding.

New VF Performance Kettlebells

2011-12-30T16:02:00.003-05:00

The World Kettlebell Club has finally released its VF Performance Kettlebell series. These state-of-the-art kettlebells have now arrived at AKC Fitness LI.

Of particular importance is the fact that on average women are 15 percent smaller than men, and the VF Performance Kettlebell addresses that issue, making it easier for many of our female members to actively rest during a set due to its overall smaller dimensions.

In addition, the four contours at the top of the bell conform to the flat surface of the lifter's forearm (in the rack and lockout position), making for a more comfortable fit on both male and female VF Performance Kettlebells. In the long run, this should make a huge difference for those lifting heavier kettlebells, or doing high volume workouts.

While some still prefer the feel of the traditional ProGrade Kettlebell, so far the feedback is extremely positive on the VF Performance bell, especially with the ladies. Nicole, Patty, Carolyn, and Donna have all tested the new kettlebell with some high-intensity AKC Fitness LI workouts with the VF Performance Kettlebell, and experienced much less discomfort, as well as reduced fatigue in the arms and shoulders.

What This Means
Less fatigue and more comfort translates into the ability to do more work, allowing the lifter to burn more calories, and get better result, with less chance of an overuse injury (a momentum killer). At AKC Fitness LI, we take every opportunity to bring you the latest in Kettlebell Performance Training, whether for fitness, weight loss, or pure performance. Having this new tool in our arsenal, has made our mission that much easier.

For more information on AKC Fitness LI, or the new VF Performance Kettlebell, visit our website at kbGYM.com

How Membership Works

2011-12-23T05:43:00.031-05:00

My name is Mike Stefano, I'm a WKC Master Kettlebell Coach under world champion Valery Fedorenko. I'm also owner and head coach here at AKC Fitness Long Island, a very unique Kettlbelll Fitness and Performance gym. To augment To augment kettlebells, we also offer traditional cardio, tabata, sandbag, suspension, and gravity training, but kettlebell fitness and performance are what we do best, and where we get the most results.

At AKC Fitness, membership includes a comprehensive Club Orientation. This foundation course is a 3-session program that prices at $150, but is reduced with the three-month no contract membership (free with one year). We take a personal interest in every member, and make sure the results keep coming, but without charging exorbitant personal training fees (as high as $100 an hour). Below is a list of our current membership options. Fees and pricing are subject to change.

Unlimited Sessions / as low as $100 per month
After the initial Club Orientation, unlimited session members can attend as often as they wish within gym hours of operation (see below) at a one flat rate. Members work with a professional, experienced kettlebell coach, in a small group setting. Technique instruction, personalized programming (unique to AKC Fitness LI), and a well-thought-out, safe and effective progression, are part of your membership. We offer both contract and no-contract Unlimited Session Membership.

NO CONTRACT
All Fees Paid Upfront
1 MONTH / $200 (Club Orientation fee $150)
3 MONTHS / $500 (Club Orientation fee reduced to $100)
1 YEAR / $1200 (Club Orientation fee waived)

BINDING CONTRACT
Fees Paid Monthly / Credit Card Kept on File / $200 Opt Out Fee
3 MONTHS / $175 per month (Club Orientation fee $150)
1 YEAR / $150 per month (Club Orientation fee $150)

Per-Session Training / as low as $20 per session
We also offer a Per-Session training option. Per-Session members must complete the Club Orientation at the rate of $150 per three sessions before becoming eligible for this program. Per-Session members will receive the same attention and supervision as Unlimited-Session members.
PER-SESSION PACKAGES
20 SESSIONS / $400
10 SESSIONS / $250
5 SESSIONS / $150

COACH ON DUTY - the key to your success

During all gym hours of operation, their is a certified Kettlebell Performance Coach who is available to work with you. Your coach confers with you before generating and recording your workout for that particular day. Every workout will be totally unique, constantly challenging you. We work hands on with every member, every workout, creating an appropriate progression that keeps the results coming.

GYM SESSION HOURS - COACH ON DUTY

Monday thru Friday

7AM to 12NOON

3:30PM to 8:30PM

Saturday

8AM to 2PM

CLUB ORIENTATION: $150
FEE WAIVED FOR 1-YEAR NO-CONTRACT MEMBERSHIP

New members must go through our Club Orientation at the start of their membership. This comprehensive training is a 3-session, one-on-one course with a certified Kettlebell Performance Coach, and it serves as the foundation of all future progression. Once you've completed the course, open membership begins.

We also offer a FREE TRIAL LESSON, subject to availability

Exam 2000 / CPAT Officially Announced

2011-12-18T11:37:00.000-05:00

On December 14th, the City of New York, Department of Citywide Administrative Services has officially announced that the Candidate Physical Abilities Test (CPAT) will be used for FIREFIGHTER Exam No. 2000. The CPAT, used around the country as a firefighter entrance physical, comes with a 70 percent failure rate. Find out how to pass: click here

It consists of 8 events performed in sequence that must be completed in ten minutes and twenty seconds or less to achieve a passing score. It starts with the Graded Step Mill and a 75 pound workload (weighted vest). Here's a video overview of the national standard CPAT.

For information on how you can begin preparing for CPAT: click here

Home Exercise Number One: The Push Up Ladder Drill

2011-12-15T06:15:00.000-05:00

courtesy of Firefighter's Workout Book

While Push-ups might not be a part of the FDNY entrance exam, mastering the Push-up will serve the new recruit well. The FDNY Fire Academy starts with 30 push-ups as part of its testing process. Push-ups are also big part of the recruit's daily PT (every day starts with 90 minutes of exercise), as well as continuous penance for a lesson gone wrong (get down and give me 20).

The Push-Up Ladder Drill
Over the years, we've found that one of the best ways to exponentially grow your push-up numbers is through a process we call the Push-Up Ladder Drill. Here's how it works.

Determine your Push-up max by doing a set to failure, or where good technique breaks down. Divide that number in half, but limit to ten no matter how many push-ups you can do. This will be the number of reps your perform in set one. Sets will be done in descending order, down from set one. The length of rest between each set should be as long as the set itself, and will determine the overall intensity of the set. You should ideally rest for a slow count of ten (longer if necessary) after set one, a slow count of nine after set two, etc. I suggest you take it easy on the first run through, just to get the flow of the exercise.

Beginners should begin the drill at the appropriate set in Phase One (determined by half of max test-set). If you can do 20 or more, slow, controlled, perfect push-ups, start at ten reps. If not, work up to ten as your first set and add Phase Two one set at a time, but only after Phase One can be completed with good technique and minimal rest. We regularly put our candidates through the Push-Up Ladder Drill at our Firefighter Fitness Center on Long Island, but it's also something you can do on your own. For more information on our FDNY Prep Classes, please click here.

PHASE ONE / beginner to intermediate
Set One: 10
Set Two: 9
Set Three: 8
Set Four: 7
Set Five: 6
Set Six: 5
Set Seven: 4
Set Eight: 3
Set Nine: 2
Set Ten: 1

PHASE TWO / intermediate to advanced
Set Eleven: 2
Set Twelve: 3
Set Thirteen: 4
Set Fourteen: 5
Set Fifteen: 6
Set Sixteen: 7
Set Seventeen: 8
Set Eighteen: 9
Set Nineteen: 10

If working with a partner, alternate as quickly as possible. One partner rests, while one is moving. If working alone, re-count your previous set rep total while resting. For example, perform ten push-ups, rest to a slow count of ten or as long as it took to do the ten push-ups, perform nine push-ups rest to a slow count of nine. The Push-Up Ladder Drill can be performed anywhere from once (beginner) to five (advanced) days per week. Beginners should limit ladder drills to a maximum of three times weekly.

5 Ways to Burn More Fat

2011-12-10T05:30:00.002-05:00

In this article, we'll take a quick look at how to increase caloric expenditure with five simple tips.

1. Fidget Factor
People who are constantly in motion - stretching and pacing, crossing and uncrossing their legs - burn more calories. This can lead to hundreds of extra calories used up every day. The message here - don't stay in one spot too long. If forced to sit for long periods of time (working at your desk, watching TV), get up and move around whenever you can.

2. Eat Breakfast
Research suggests that 80 percent of successful dieters regularly eat breakfast. If you plan to get thin, eat early in the day.

3. Reduce Stress
Several studies have revealed that when you're stressed, hormones like cortisol can stimulate appetite, slow metabolism, and encourage fat storage around the mid section. To counteract the process, find an activity that calms, such as listening to music or engaging in quiet meditation.

4. Take Up a Sport
The built in challenges of athletics can make you forget that you're exercising, as the mind is focused on improving performance, overcoming a challenge, or winning. This leads to a greater overall caloric expenditure. [Find out about Kettlebell Pentathlon]

5. Engage in Interval Training
Researchers found that high intensity interval training burns more fat than low to moderate intensity, consistent aerobic exercise. Kettlebell sport, fitness, and performance training, where the a kettlebell is lifted for high reps over time, features a variety of ways to create appropriate and safe, high intensity interval workouts. This will rev your metabolism, burning more fat in less time.

At AKC Fitness LI, we specialize in generating completely personalized, high intensity interval workouts for all of our members. From Kettlebell Performance and Power Circuits to Tabata training and TRX, we offer a variety of cutting edge, fat burning tools to help our members achieve their fitness, performance, and weight loss goals. To learn more about our programs, CLICK HERE.

Why Kettlebells Work

2011-11-16T17:33:00.001-05:00

There is no magic embedded in this steel ball, but there can be tremendous wisdom in its use for any individual who seeks to improve both physically and mentally. Personally, and after five years of learning, lifting, and coaching, I believe more than ever in the depth of knowledge that is kettlebells. Unfortunately however, this article still needs to come with bit of a warning. All kettlebell lifting is not created equal, so buyer beware, but my job is not to comment on any other system, but simply to share mine.

At AKC Fitness LI, we employ a method of kettlebell lifting that is decades old, and refined by World Champion, Valery Fedorenko and the World Kettlebell Club. As a Master Coach, who has studied with Coach Fedorenko for over five years, I've devoted much of my training to kettlebells, and the dynamic lifts involved. What I've learned about the human body has truly amazed me, and my coaches and I share this knowledge with the members of my gym on a daily basis. People from all walks of life, from accountants to firefighters, benefit from kettlebell lifting.

What we've learned is that many people don't really move well, and this is usually reflected in the way they look. As we age, this "stiffness", for lack of a better phrase, increases and limits our movement more and more. We fall prey to ever increasing levels of deconditioning, and a sedentary lifestyle. In addition, mainstream exercise, over the last few decades, has focused on the isolation of muscle groups, just making matters worse.

When we move a kettlebell in ballistic lifts that mimic real lift, such as Swing, Snatch, or Jerk, the entire body is rhythmically called upon to fluidly, explosively, efficiently, accomplish the task at hand. The larger muscle groups (glutes, abs, quads, hamstrings, lumbar) are active every set, every rep. Proficient lifters learn very high-level technique, and how to "manage" the smaller muscles, which can't help but get a superior workout as well, even though the major muscles are doing most of the work. The entire body, including the heart and lungs, is given a no-impact, yet explosive, strength-endurance, fat-burning workout that is repeatable on an almost daily basis. This high level of intensity, efficiency, AND safety is what allows kettlebell lifting to stand up for the long haul.

Watching a champion lifter execute perfect repetitions is being witness to fluid explosiveness in motion. This previous weekend at AKC Fitness LI, World Champion Kettlebell Lifter, Ivan Denisov set another world record by performing 47 LongCycle repetitions, with two 40kg (88lb) kettlebells in five minutes. Watch Ivan Denisov make total efficient use of every muscle in his body, yet remain graceful and as relaxed as possible under such a tremendous load.

CPAT Prep - 11 Questions

2011-11-10T04:30:00.001-05:00

Okay... you've filed for the test, now what? While we all anticipate, and should thoroughly prepare for, a tough written exam, the CPAT (FDNY Physical Entrance Exam) is looming.

For those of you new to the fire service, you should know that building the strength and endurance to pass CPAT, the FDNY medical, and the Fire Academy, doesn't happen overnight. It can take months (in some cases years), to build the work capacity required of a NYC firefighter. It makes no sense to wait.

Research suggests that while an initial burst in cardiovascular endurance can be achieved in a few weeks, true endurance can literally take months, if not years to develop. The kind of endurance needed to get through all 8 CPAT events in under ten minutes doesn't happen overnight.

11 QUESTIONS YOU SHOULD ASK YOURSELF

Are you walking on a graded step mill with your max weight at least once per week?

Are you developing grip endurance, specifically for CPAT events?

Can you swing a heavy hand tool (ten lb. sledge) with power AND accuracy?

This is not a sprint, nor is it a marathon. Are you working specifically to develop the body's energy system designed for 10 minute bursts?

Legs, legs, legs... Are you developing the pulling power of your lower body?

Do you know every last detail about CPAT?

Are you comfortable while wearing a 75lb or 50lb weighted vest?

Are you eating and sleeping right to support your training?

Are you comfortable performing with heavy work gloves?

Are you claustrophobic? Can you comfortably crawl through a confined space in the dark?

Do you have a qualified facility to prepare yourself for all of the above conditions? ANSWER HERE

At this point all you can do is stay focused on your goal. Make use of the written tutorial DCAS provides, and MOST IMPORTANTLY get started preparing physically, for CPAT, the FDNY medical exam, and the Fire Academy itself. That's where we come in, with over 40 years of combined experience training young men and women for the fire service. Learn about our classes, and what courses are appropriate for you. CLICK HERE

Pentathlon Training / Pace Control

2011-11-09T05:03:00.001-05:00

The LongCycle Speed Ramp can be used as a tool to develop pace control, the ability to achieve active rest within the set and move at a fast pace while maintaining proper technique. For the Kettlebell Pentathlete, these are all vital aspects of realizing your full potential.

Kettlbell Selection
Use the same kettlebell for all three sets. Be sure you can safely handle all three sets with the bell you choose, and at the suggested pace

Set Progression
Set One: 6 minutes / 3 minutes per hand / 6 to 7 reps per minute
-rest one to three minutes
Set Two: 4 minutes / 2 minutes per hand / 8 to 9 reps per minute
-rest one to three minutes
Set Three: 2 minutes / 1 minute per hand / 10 to 12 reps per minute

At AKC Fitness LI, we've had positive results using the Speed Ramp for both Jerk and LongCycle. It has not yet been tested for Snatch, Half Snatch, Push Press, Press, or Clean, but my experience tells me that the Speed Ramp is most compatible with Jerk and LongCycle, and possibly Half Snatch. We'll keep you posted as we continue testing. If after performing this routine, you've got valuable feedback, question or comment that you'd like to share, please write us at: akcfitnesslongisland@gmail.com

Kettlebell Pentathlon

Developed by Valery Fedorenko, the Kettlebell Pentathlon features five, six-minute, multi-hand switch sets, performed with a 5 minute rest between each. The following exercises are listed below, with the corresponding Max Goal Reps Per Minute (rpm).

Clean / 20rpm (120 reps over six minutes)

LongCycle Press / 10rpm (60 reps over six minutes)

Jerk / 20rpm (120 reps over six minutes)

Half Snatch / 18rpm (108 reps over six minutes)

Push Press / 20rpm (120 reps over six minutes)

The Kettlebell Pentathlon will be part of the 2012 LongCycle Championship, being held on Long Island, in late April 2012. The exact date and venue will be announced soon. Go to kbgym.com for more information, and to stay up to date on official competition announcements.

Pentathlon Fever

2011-11-04T09:30:00.001-04:00

Kettlebell Sport has grown by leaps and bounds in the USA, since the first competition in Miami 2007, thanks largely to the efforts of Valery Fedorenko and the World Kettlebell Club. Four years after the first event, the 2011 WKC World Championship in Chicago drew over 100 athletes from around the world, and the New York Long Cycle Competition of March 2011 put 80 lifters on the platform.

The newly introduced Kettlebell Pentathlon has opened the sport up to many new lifters. The Pentathlon features five of the core lifts that includes the Clean, LongCycle Press, Jerk, Half Snatch, and Push Press. Sets are performed in that order at six minutes, allowing hand switches to occur at any time. There is a five minute timed rest period in between each set. Each exercise has a goal rep range that must be hit to achieve maximum score. For example, the goal reps for Clean are 20 reps per minute (rpm), for six minutes, that's 120 reps. Once the lifter hits 120, the high score for that set has been reached.

GOAL RPM's
Clean 20
LongCycle Press 10
Jerk 20
Half Snatch 18
Push Press 20

Kettlebell Selection
Lifters must also decide on what kettlebell to use, as this dramatically effects scoring as well. Each 8kg factors in at 1 point. For example, a 24kg kettlebell would have a factor of 3, while a 12kg bell would come in at 1.5, and a 32kg bell would factor in at 4. For every set there is a magic formula of bell selection and pace that will allow each lifter to reach their potential.

Hand Switches
Once last strategic element that must be considered is when to switch hands. While the traditional minute per hand, hand-switch is a great place to start, better results might be achieved by experimenting with a few different ideas. For instance, would you possibly benefit from switching at a certain rep number, or at a certain rating of perceived exertion, gauged by muscle weakness, heart and breathing rate, as well as lactic acid burn?

Pentathlon Training
While the full blown Pentathlon is a 50 minute start to finish effort, there are numerous ways to approach training. One option we use at AKC Fitness LI is the Mini-Quotient, where we work all five moves at 2 minutes (one minute per hand), in a non-stop set. Another highly effective approach we've developed is to perform five sets at four minutes each with three minutes rest. Both have their place in a long-term Pentathlon training protocol. Below is a brief video clip of a just that set.

CATCH PENTATHLON FEVER

At our next LongCycle Championship we will include the Pentathlon as an add-on event. Stay tuned for details on the entire competition which is tentatively scheduled for April 2012 on Long Island, NY. Official announcement with date and venue is coming soon.

Kettlebell World Championship Chicago 2011

2011-11-02T13:42:00.000-04:00

The World Kettlebell Club hosted a truly stellar event that I'm proud to have been a part of. Many lifters from around the world converged on the Windy City for a spectacular performance. Events included the traditional Biathlon, LongCycle, as well as StrongSport and the newly introduced, Pentathlon. The event was highlighted by Scott Tighe, Jenn Cord, Misty Shearer, Lori Doyle all achieving Master of Sport ranking. Another major accomplishment was Ivan Denisov's record breaking score of 2756 in the first ever Kettlebell Pentathlon.

For T eam KBNY, the hard work paid off as Melissa Brady, Mike Oates, and Sherry Murphy hammered out solid performances. Mike Oates placed first in biathlon in his weight class and 24kg bell division, and Melissa placed second in her weight class and the 20kg division. Sherry was fourth overall in Long Cycle 16kg bell division, but placed first in the Senior Class. A special thanks and congratulations to Team KBNY as well as all competitors, coaches, and judges for the relentless dedication and hard work, especially event organizer Sean Armstead, owner of Chicago's Phenomenal Fitness.

This event also included the first ever Pentathlon, which was quite impressive to watch and judge. We plan to include the Pentathlon in the Annual Spring LongCycle Competition on Long Island. The competition is tentatively set for late April 2012, as we iron out some final details on venue. Go to kbgym.com to stay up to date on the latest competition/registration information, but start training now!

Below are links to the five full sets performed by team KBNY. Enjoy the show.

Melissa Brady 20kg
Jerk / score: 40
Snatch / score: 32

Mike Oates 24kg
Jerk / score: 93
Snatch / score: 56

Sherry Murphy 16kg
Long Cycle / score: 34

The Art of Forcible Entry

2011-10-23T07:18:00.000-04:00

CPAT Event #5, Forcible Entry

This event challenges the candidate's ability to swing, or generate force with a heavy hand tool, such as a ten pound sledge hammer, or maul. The candidate must strike a mechanized device that measures cumulative force, at an elevation of 39 inches off the ground. This task if frequently required of a firefighter who needs to gain access to any locked occupancy or breech a wall.

When it comes to forcible entry, accuracy is just as important as force. To reflect this, the testing device rewards the candidate for an on the money hit. So learning to swing with explosive, yet controlled force is a necessary skill. Fortunately, mastering the use of heavy hand tools is a full body technique that can be practiced (CPAT Prep School).

Failure for this event occurs if the candidate loses control of the sledge hammer and it releases from both hands. Also stepping inside the "toe-box" (one warning) will constitute a failure.

Have you filed for FDNY exam 2000 and need help with your forcible entry skills? CLICK HERE

Extreme Kettlebell Fitness on YouTube

2011-10-22T07:12:00.004-04:00

At AKC Fitness LI, we're proud to introduce our Extreme Kettlebell Fitness Channel on YouTube. After almost two years since our doors first opened, we've taken kettlebell fitness, and honed it to a fine art. What was once a system for advanced athletes only, is now an effective fitness modality for just about everybody.

But you have to step back and look at what's really going. Our membership is made up of regular people, sometimes starting out not so fit. Firefighters, cops, nurses, construction workers, accountants, stay-at-home moms and dads fill our ranks. These people are the life blood of society on the south shore of Long Island, NY. In an area where the cost of living is through the roof, they go to work every day to support their families, and are left without a lot of time or energy for fitness and exercise.

Most new members have not trained for years, but no matter, we make the transformation happen - with a little help from the kettlebell. Today we feature a routine that's a simple spin on One-Arm Long Cycle. Over the years this has been a member favorite, as it rides the line between Extreme Fitness and Sport training. This set is performed for 12 consecutive minutes, with hand switches every three. The kettlebell is never set down. The weight of the bell used, and the pace attempted (RPM) also control the overall intensity. In today's set we all attempted to work at 8 reps per minute, and the bell each lifter used is indicated on the video.

Performing in today's video are AKC Fitness LI members (with as little as three months experience) and coaches. From left to right: Chris, Nick, Tom, John, and Mike.

Need some help with your kettlebell technique? CLICK HERE

Kettlebells for Heroes

2011-10-15T07:33:00.003-04:00

Most of America's work force show up every day without ever encountering a life-threatening situation. Not so with firefighters or police officers. Every shift represents a risk. So what protects the noble civil servant who is willing to risk life and limb for nothing more than a nominal paycheck? Preparation and training.

Life Saving Workouts
Professional athletes are paid to exercise. But for the emergency worker, on the job training typically does not include fitness and conditioning. Most departments leave fitness up to the individual, who has no real background in functional fitness training. Without proper instruction, most resort to tired, old, routines that do little to improve work capacity.

Firefighters, police officers, ems workers, need more. They need a system that builds strength and endurance. They also need to burn fat and control body weight, while building cardiovascular health (leading cause of on duty firefighter death is heart attack). Simply stated, firefighters and emergency service workers need a system that will improve their ability to operate. For a firefighter that might mean stretching 15 lengths of hose up six flights of stairs, or carrying a 200 pound unconscious fire victim down a 35 foot ladder - no excuses.

CPAT / 10 Minute Strength-Endurance Test
In the fire service, the national standard entrance test is known as CPAT (Candidate Physical Abilities Test). This comprehensive physical is actually a series of eight non-stop "events" that mimic fire ops. The entire test must be completed in ten minutes or less in order to pass. In the very first event, the candidates is forced to climb over a 14 flights of stairs with a 75 pound vest in 3 minutes and 20 seconds. That's 200 steps or 100 steps per leg. If you want to find out what work capacity really means, try this test. Warning: be sure to get clearance from you doctor as bench presses and curls won't prepare you much.

If you're interested in taking and passing CPAT: click here

So what will work? The Russian military has been using the kettlebell for decades to help prepare some of the toughest soldiers on earth. Functional strength and endurance training is at the core of traditional kettlebell lifting. When used in combination with other cutting edge, job specific training, the results are profound. But we're not talking about just picking up a kettlebell and doing a one arm row. Traditional kettlebell training features dynamic, ballistic, and explosive movements, and full body exercises. Sets are routinely done for an extended period of time (sometimes up to 20 minutes or more), featuring moves like the Swing, Snatch, Push Press, and Jerk. These movement patterns are representative of the pulling and pushing forces necessary to advance a hose line, force open a door, or overhaul a ceiling. When these explosive, high-rep sets are performed over time, they safely recreate the physical challenges experienced at a typical structural fire, and that's why this program is so effective.

If you're interested in getting started kettlebell lifting, whether for fire, police, or any emergency service, or you're just an average jane or joe who wants to get in top shape, my brand new kettlebell web app will get you started and show you how it's done. Go to my YouTube Channel for some free sample kettlebell workouts to help you get started.

Best Job Ever

2011-10-07T05:55:00.005-04:00

FDNY / CPAT TRAINING

The New York City Fire Department is one of the most effective work forces on earth, molded over decades, steeped in the tradition of dedication and excellence. Their reputation for being the best in the world is no accident, as every member shares this sense of pride, dedication, and willingness to work hard. What makes all this possible, is the purity of the hiring process.

I was a NYC Firefighter for 22 years, and throughout that time, I did my job to the best of my ability, much like every other member. I studied and trained hard during the hiring process and throughout my career, and was rewarded every step of the way.

Traditionally the FDNY entrance exam has been open competitive. The candidate takes a written and physical test, and those individuals who achieve the best scores are the ones to be hired first. When it comes to saving life, most would agree, merit matters. If I'm trapped in a burning building in the middle of the night, I want the strongest, smartest, well trained person rushing to save my life.

The FDNY protects over 8 million people who live like sardines, in decrepit structures sometimes over a century old, during some tough economic times. New York City needs the FDNY, as its members not only rush into burning buildings, but pull people from deadly car wrecks, aid the injured and sick, handle toxic hazardous material incidents and mass evacuations, in the most densely populated urban area in America. The FDNY tradition of excellence saves lives. Keep the hiring process fair! Support Merit Maters, and sign the petition to maintain the standards of the FDNY: CLICK HERE FOR MORE INFO

Pulling Ceilings

2011-09-28T17:25:00.000-04:00

Event number eight of the FDNY physical exam (CPAT), is known as the ceiling breech and pull. It mimics the overhaul stage of actual fire operations. Extensive structural overhaul usually takes place in the latter stages of an operation, and why it's dead last on your CPAT exam. When you finally arrive at this event, you'll be physically and mentally exhausted from making it through the previous seven events, including the 165 pound rescue dummy drag (event number seven).

In the real world, not under test conditions, New York City firefighters refer to the ceiling breech and pull simply as "pulling ceilings", using what the FDNY calls, a "six foot hook". This is a tool every ladder company member (or truckee) is quite familiar with, and as an FDNY candidate who's serious about passing CPAT, you should be too.

The ability to effectively utilize any firefighter hand tool, including the six foot hook, is much dependent upon your ability to "use your legs" -- a command you'll hear throughout your training at our FDNY / CPAT Prep school, and learning to engage your legs correctly will get you through event number eight with flying colors.

For more information on FDNY / CPAT training: CLICK HERE

CPAT Prep FAQ

2011-09-20T07:44:00.005-04:00

Frequently Asked Questions
Got a questions on CPAT or our CPAT Prep School? If you can't find your answer below, contact us via email at: akcfitnesslongisland@gmail.com

1. What is CPAT? [ANSWER HERE]
2. What's the difference between the "1-Day Class", "10-Session Course" or "6-Session Crash Course"? [ANSWER HERE]
3. When should I start preparing for CPAT? [ANSWER HERE]
4. Does the training cover all of the 8 CPAT events? [ANSWER HERE]
5. What is the pass / fail rate for CPAT nationally? [ANSWER HERE] _______________________________________________________
1. What is CPAT?
CPAT or Candidate Physical Abilities Test has been adopted as the national standard in the US. It is based on actual firefighter tasks and includes the following events: The Stair Climb (75lb vest), Hose Advance (50lb vest for entire test), Equipment Carry, Forcible Entry, Ladder Raise, Search, Rescue Dummy Drag, and Ceiling Breach and Pull all must be completed in ten minutes. Nationally, only 30 percent of candidates taking CPAT, actually pass the test. It's a test of strength, skill and EXTREME endurance.

2. What the difference between the CPAT "One-Day Class", "Ten-Session Course", or 6-Session Crash Course?
Our gym offers three training options for candidates. Our one-day class, held on select Saturdays at noon, is CPAT a to z, with a quick overview of all the events, and lots of hands on participation. Candidates not only practice each event, but are also shown how to train over the long haul, to develop the stamina necessary to pass. Our ten-session course is held Tuesday, Thursday, and Saturday mornings (9AM) and Tuesday and Thursday evenings (6PM). Sessions are scheduled one at a time, and are good for four months from date of purchase. You can use one session per week, two per week, or even come once every two weeks. If time is tight, we've included a six-session crash course option that condenses the program. Systematically, we cover every event in depth, allowing you to practice, practice practice. The candidate is also personally shown how to train for the long haul, doing what it takes to prepare for the FDNY medical (another stepmill test) and the legendary Fire Academy.

3. When should I start preparing for CPAT?
Today. Candidates routinely underestimate the difficulty of the FDNY hiring process. CPAT starts off with a 3 minute bout on the step mill with 75 pounds on your back. For many, that is half their body weight or more - and then the test begins. It's one event after the next, with the clock ticking. You need time to develop the necessary level of endurance and stamina to pass. The FDNY is experiencing a shortage in the ranks and needs manpower badly. The written test will be administered and graded quickly. Those who do well on the written test could be given CPAT almost immediately. Don't get caught short. You have got to be ready!

4. Does the training cover all of the 8 CPAT events?
We are a unique fitness facility, owned and operated by retired FDNY Captain, and Firefighter's Workout Book author, Mike Stefano. Mike has assembled a team of CPAT specialists who have a true understanding of what it takes. These are firefighters who have trained for and passed CPAT around the country. The gym itself is a true CPAT Prep Center, with equipment and training devices found nowhere else. Experience the graded stepmill, the Stairmaster PT7000, the exact model used by the FDNY, Our rescue dummy course is patent pending, using a calibrated Dummy that can be adjusted to your current level. We feature a Ceiling Breach and Pull as well as Ladder Raise and Extension Device invented by our resident CPAT engineer, providing the candidate with an exact test replica. Equipment Carry, Forcible Entry, and Search are also expertly recreated and executed.

5. What is the pass / fail rate for CPAT nationally?
At a national level, candidates do not pass 70 percent of the time. That is an alarming statistic, reflecting the typical underestimation of the test of strength, skill, and stamina. Endurance takes time, don't wait until the last minute and think you can change your fitness level in a month or two. In order to ensure your spot and pass CPAT, experts recommend six months to a year of training.

Get started today: click here

Intense Exercise Burns Calories for Hours

2011-09-07T06:02:00.002-04:00

We've been talking about Metabolic Conditioning for a long time (Met-Con). But a new study released by Appalachian State University proves it!

People who exercise vigorously get a bonus for their hard work. They continue to burn lots of extra calories long after they’re finished training, a new study shows. Researchers found that this prolonged metabolic conditioning effect burned an extra 190 calories over the 14 hours AFTER exercise. That’s in addition to the calories used while working out.

David Nieman, an exercise researcher at Appalachian State University (study's lead author) says that, "This is the best evidence we have that a lot of calories are burned after intense exercise."

These findings apply to other high-intensity, sweat-producing activities. Running, jogging and playing high intensity sports like tennis, basketball, or soccer, and yes, kettlebell lifting will have the same metabolism revving effect. The rules are simple, in order to get the extra calorie-burning benefits, the workout has to be intense, with elevated heart rate and sweating.

Other researchers have looked at moderate-intensity activities, such as walking, and found no post-activity impact on calories. Scientists speculate that you might be able to turn walking into this kind of calorie-burning workout, but it would probably mean hiking uphill with a backpack, stair climbing or race walking. The findings, reported in September’s Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine:

What does this mean for the average person who wants to drop a few pounds? An individual could lose one pound after five intense exercise bouts, if they resisted the temptation to overeat. This study proves that intense exercise can reduce body fat stores.

At AKC Fitness LI, we specialize in generating high intensity, metabolic conditioning workouts, using kettlebells and other cutting-edge fitness modalities. We've been doing this for a long time, and we're quite good at it. We teach all of our members how to work SAFELY at high-intensity, and get results like those found in the above study. Take a peek at a recently posted, high intensity workout: The Press/Swing 300

Here's a classic Met-Con video:

SOURCE: CHICAGO SUN TIMES

So You Want to be a NYC Firefighter?

2011-09-05T17:20:00.006-04:00

Thousands try, but few make the grade. The FDNY is a particularly demanding employer, because they can be. New York City anticipates over 40 thousand potential candidates will apply (filing ends 9/15/11) for what might turn out to be fewer than 2000 positions. Yes... the FDNY is the big league, and any body who knows anything about the fire service, knows it. Busier than the next three biggest departments combined, "the job" has no equal.

What It Takes to Pass
Getting hired is not a simple process, but one that unfolds in many stages. I like to think of myself and my coaches as expediters, or people who helps the young candidate get past each mental and physical hurdle.

The first step is the written exam. Make sure you're prepared for the written by monitoring the FDNY website for any announcements as to the type of test they'll use, or any written materials that may be distributed. If you haven't been in school (and testing) in a while, consider this Firefighter Exam Prep Book to get a head start. As of this moment, the written exam, and information on it, is not officially available, so very specific preparation will have to wait until the test format is released. We'll have all officially distributed materials available.

The next step is the physical entrance exam, or CPAT (candidate physical abilities test). CPAT is based on 8 firefighter specific tasks that starts out with a graded step mill and 75 pounds. It includes a hose drag, equipment carry, forcible entry, ladder raise, search, rescue, and ceiling breech, all performed in sequence in under ten minutes. Nationally, the failure rate for CPAT is 70 percent. Most people are just not ready for this test.

If or when you pass CPAT, there's another major obstacle, the very thorough FDNY Medical Exam, which calls for another bout on the step mill, but this time for five minutes and while connected to a heart rate monitor. If your heart rate exceeds a preset limit, you get skipped over for the next candidate in line. The medical exam also includes a very strict weight limit (weight to height ratio), as well as strict standards on blood pressure, hearing, vision, and blood tests. Get yourself healthy.

Last, but not least there's the legendary Fire Academy, is by far the hardest part of the process, simply because it's five months long. Get ready to perform endless push ups, running, dragging hose, climbing ladders, high pressure testing, ALL DAY LONG. The Academy is tough, and you need to really be ready for this aspect of the hiring process, as the drop out rate is quite substantial. On Academy Day One there is a another physical test that includes push ups, pull ups, and sit ups. That's not to mention the mile and half run in 12 minutes you need to complete before they let you in.

There is also the background check (be prepared to be squeaky clean) and psychological exam that every candidate needs to pass. But stay positive, because the seemingly endless road blocks that you must pass is what knocks out all but those who really want the job, and preserves the never ending integrity of the FDNY. Stay focused, keep doing what's necessary, one step at a time.

If you'd like help preparing for the FDNY physical (the first step), check us out at FireFightersWorkout.com.