KETTLEBELL FITNESS NEWS

The Graded Step Mill, Event One

2012-04-15T07:34:00.000-04:00

One step mill, a 75 pound vest, no hand rails, 3 minutes and 20 seconds of hell - and you still have seven events left. If you have no experience on the Graded Stepmill, and you plan on taking CPAT any time soon, you need to get on the machine and make sure you know what you're up against. My advice is to start slowly, and build up to the 75 pounds over time, with initial emphasis on developing some skill climbing without the luxury of hand rails. Once the skill is developed, you can work on adding weight.

In our training we aim to extend the climbing time beyond 3:20 with 75 pounds demanded of CPAT, and include some work that will also help you pass the FDNY medical. The medical exam is another bout on the stepmill with 50 pounds for five minutes. The kicker here is you're wearing a heart rate monitor, and you must stay under a predetermined heart rate (age specific). You can't just bull your way through the medical, as you need to control any spike in the heart rate to pass. Here at FDNY / CPAT Prep, our objective is to exceed the five minutes and have you pass with flying colors!

When training on the stepmill without the aide of a CPAT coach or trainer, you'll need to decide what weight and distance you can manage within each workout, as well as how often (during the workout and during the week) you need to repeat. There is no one best answer for every candidate. That is something my staff and I evaluate with each student weekly, as we put you through rigorous CPAT Prep workouts.

If you're on your own, my best advice is to make sure you have a quality vest that goes up to at least 75 pounds and fits you properly. You must also gain access to the Stairmaster PT 7000 (brand name) and master walking at the correct speed (60 steps per minute) without holding the handrails for at least 3:20 before donning your vest fully weighted. Training for the physical and medical simultaneously is a no brainer, as they are both are a variation on the same theme. If possible, I advise 2 or 3 step mill workouts weekly. Not every session on the stepmill has to be a maximum effort or maximum weight, but at least once a week you should be going for a pretty intense workout. Be careful, proceed with caution, but train hard, as the Stepmill is probably the main reason CPAT comes with a 70% failure rate nationally. Stepmill training is intense. If you feel light headed, or any shortness of breath stop immediately and seek medical assistance.

If you need help with this event, contact us for ongoing training options: click here for more info

Staying Healthy, Key to Big Results

2012-04-14T06:43:00.000-04:00

To get true, long term results in fitness, you must not only work hard, but also stay healthy. The challenge is to find a workout that's intense enough to get results, but at the same time doesn't break down and destroy your body. At 53 I'm personally fitter and stronger than I've ever been, and that's thanks to my Kettlebell Cross Performance Workouts that emphasize not only high intensity, but extreme attention to detail and technique development.

Many new and trendy approaches that are flooding today's fitness market feature ultra high intensity, a kind of mix of old school, boot camp style training with Olympic weight lifting. Running, jumping, push ups, pull ups, burpees, combined with complicated Olympic lifts, with emphasis on moving all out, all the time. Great for elite soldiers or high level athletes, but for the masses, is this a sustainable regimen? ...or is there something better?

Kettlebell Sport
I was introduced to Kettlebell Sport Training by Valery Fedorenko in 2006. It dramatically changed the way I approached the development of fitness, strength, and conditioning, with all of my students. Until Fedorenko introduced his methodology in the US, this tool, approach, progression, whatever label you are comfortable with, had never really been tested or even considered by Americans -- pick up a relatively heavy weight with an almost graceful fluidity (when done correctly) and lift it for time, in a high-rep set.

This process can produce dramatic changes in the human body, BUT proper, high level technique is absolutely necessary to keep yourself safe, forever moving forward. Sometimes it takes patience and a bit of will power to get past those early stages, but it 's worth the prize, a healthy, strong, muscular body that can move with explosive force, grace and fluidity, while staying pain free, reaching for an ever-greater challenge.

Infinite Progression, Infinite Results
Kettlebell lifters get hungry. Hungry for more reps, more time, more speed, more weight, but always with ever improving technique. Our sets and protocols are endlessly quantifiable, with built in calibration and progression that regularly allow new Personal Records (PR's), or records you set with yourself. The shifts focus from the negative (gotta get rid of my fat belly) to the positive (the challenge of getting the set done). Lifters are driven and results follow, in every attribute that measures fitness (strength, endurance, fat loss), but the process doesn't end abruptly because of a blown out knee, back, or shoulder. Technique protects. At AKC Fitness LI, we are all about making this a lifetime endeavor.

What I also love about Kettlebell Cross Performance is the inclusion of a myriad of functional movements (think bosu ball, suspension training, push/pull ups, core focus, battling ropes), not as the centerpiece of the program, but rather the icing on the cake that acts as the final customization. As members goals vary, so do their workouts.

Our unique proven protocols, featuring high repetition kettlebell sets, in an ever changing systematic progressions, blended with goal-driven assistance work, can be repeated, and intensified, almost infinitely. There's no ceiling on progression because of the emphasis on proper technique, which translates into an extremely low rate of injury and interruption in your training, or your results!

You can learn more about Kettlebell Cross Performance on our website: CLICK HERE

10 Reasons to Become a WKC Certified Kettlebell Instructor at AKC Fitness LI

2012-04-07T04:54:00.003-04:00

with Master Trainer Mike Stefano
Since my first meeting with AKC head Coach, and Kettlebell World Champion, Valery Fedorenko, I was blown away by his Kettlebell Integrity - everything for the sake of better, more sound, results-orientated training, not just profit or financial gain. Kettlebells, to Valery Fedorenko, are serious business, his approach sacred. After working side by side with Valery, I too take a very serious approach in my training, always attempting to preserve the integrity and purity of what I've learned, and it's exactly what you get me when you take the WKC Kettelbell Trainer Course at AKC Fitnes LI, a gym devoted to kettlebell lifting for both fitness and performance. Below is my list of the top 10 reason to choose AKC Fitness LI as the place to earn your WKC kettlebell trainer's license.

TEN REASONS TO CERTIFY AT AKC FITNESS LI

AKC Fitness LI is a full time kettlebell training facility
Mike Stefano, a published fitness author (The Firefighter's Workout Book, HarperCollins 2000), has a unique understanding of human movement
Pure WKC / Fedorenko Methodology is always at the forefront or our training
In addition to the WKC Elite Fitness Protocol, we've developed our own unique programs and cross performance protocols
We boast a full professional staff of trainers and coaches and we staff our certs with at least 4 trainers / coaches working every trainer course
We offer vast experience training lifters at every level, every day
All of our trainers possess a deep understanding of the sophisticated movements involved
We specialize in management of pain and injuries with technique correction
We demonstrate how to integrate kettlebell lifting into other fitness modalities
We focus on teaching you how to teach

CONVENIENTLY LOCATED
We're conveniently located on the south shore of Long Island, 30 minutes from JFK airport with plenty of lodging and accommodations nearby. We're also less than 50 minutes from Penn Station in New York City. We've certified people as WKC Kettlebell Trainers from as far as the UK and Indonesia, and continue to provide high level service globally. If you're interested in getting certified as World kettlebell trainer, visit our website to register, or for more information: CLICK HERE

HIGHLIGHT REEL FROM RECENT TRAINER CERT

How to Pass CPAT

2012-03-29T12:32:00.002-04:00

10 QUESTIONS EVERY CANDIDATE MUST ASK THEMSELVES

Can you climb 200 steps with 75 pounds?
Can you drag a 165 pound, dead weight dummy 70 feet?
Can you pull 200 feet of hose?
Can you raise and extend a 25 foot extension ladder?
Can you swing a 10 pound maul with force and accuracy?
Can you carry two 40 pound saws?
Can you crawl through a confined space in the pitch dark?
Can you pull 80 pounds, and push 60 pounds, a total of 32 times?
Can you do all of the above in 10 minutes and 20 seconds?
Can you do all of the above with a 50 pound vest (stepmill 75 pound)?

If there is a no answer to any one of the above questions, you'll fail CPAT (Candidate Physical Abilities Test), the minimum standard required of a firefighter. The job itself can far exceed the levels of exertion experienced during CPAT. And the legendary New York City Fire Academy is not about to get any easier. Just squeaking by isn't the best plan. As a candidate for firefighter exam 2000, you want to ACE this test- so let's add question #11. (for more on CPAT: click here)

How do you not just pass, but ace CPAT?

First and foremost you need to CONDITION YOURSELF to handle the workload fire operations require. The quality known as General Physical Preparedness (GPP) is what a firefighter must have if he or she dares to take on the responsibility to save lives. This quality is much more than just cardio. When the going gets tough, no quitting. That takes lots of strength, and mega-endurance. Endurance levels many never considered.

When I first entered the fire academy, I was amazed how difficult hose line operation was. Specifically, the enormous back pressure that mandated three strong men to maintain control. At our gym we work think of strength-endurance as one quality - and we work it simultaneously. Using various tools, from explosive 16 minute kettlebell sets, to push up ladders, to endless variations on the step mill.

Next you need to develop ability to generate EXPLOSIVE FORCE. Many people think have a misconception - strength and force are the same thing. Not true. Strength can definitely add to your ability to generate force, but without speed and timing it goes nowhere. You must train your body to move explosively, the way a baseball plays swings a bat, concentrating force. That's how to make forcible entry and structural overhaul easier. Watch a guy who breaks concrete for a living swing a maul. He lets the tool do a lot of the work, but he uses his back, hips and legs to add to the apparent arm swing only motion.

And very importantly, GRIP, HAND, FOREARM STRENGTH are vital. Without a good connection to the tool or hoseline, the effort is lost. There is a lot to overcome here, as fire operations demands a thick, grip-killing glove be worn. Be that as it may, training grip strength is incorporated into much of our training, as well as addressed directly. Kettlebell lifting, particularly, builds a vice-like hands and forearm strength.

So there you have it. Ask yourself the above 11 questions and be honest with the answer. If you taking CPAT, time is of the essence, and the qualities above aren't developed overnight. A committed, long term effort is sometimes required. For some more information, check out some of our programs: FDNY / CPAT PREP.

HOW SERIES: How do kettlebells build strength, power, AND endurance?

2012-03-22T12:58:00.002-04:00

Pick up a relatively heavy weight, lift it ten to twelve times, put it down, repeat. That's the prevailing science followed in most American gyms and health clubs. That's a sound formula that will allow most new lifters to build some real strength and muscle mass, but endurance, power, and speed, or enhancement of central nervous system is not addressed. But what would happen if you figured out how to move a relatively heavy weight (say between 8 and 48 kilograms), fluidly AND explosively, for ten straight minutes or more, instead putting it down after a few reps? Magic... [go to: kbgym.com for more information]

I've had the privilege of training with, and learning from the best, kettlebell world champion and head coach of the American Kettlebell Club, Valery Fedorenko. Fedorenko brought this ancient system to the United States, and I teach it to people every day. Currently, without much published American Science (yet) behind this astronomical tool, the kettlebell speaks for itself when you look at what the top athletes in the sport can do. Here's a quick look at current world champion, Ivan Denisov.

But the true value of kettlebells lies in what it can do for you, whether it can transform you into a world champion, or a healthy mom, the system is the same - moving a relatively heavy weight for time with a full body effort. The technique honed by champion athletes over decades, is teachable and repeatable.

In other words, you can do it.

Of course everybody starts and works at their own level, and that's what's so great about the system we've developed at AKC Fitness LI. Using six intensity variables, we create workouts that get off-the-chart results on the performance front, building not only strength and stamina, but speed, and explosive power, with some serious weight loss and muscle building as a glorious side effect.

I can guess at the scientific, theorize about how long, high rep sets, with technique proficiency will build connective tissue to a much greater degree, creating super strong joints, which then allows for endless intensity increases without injury, but I refuse to wait to use this system until the journal studies are written. I see it working, repeatedly. It works on myself and all of my members. Let's take a look at three levels of performance measurement, and what I've witnessed over the last several years.

The average member doubles their STRENGTH levels (measured by one rep max) over the first six months of working with kettlebells. This includes leg, upper body, and core strength. ENDURANCE levels multiply exponentially. Most members are capable of performing 20 minute sets on a regular basis. POWER, a factor of how much explosive force one can develop, brings coordination, timing, and speed into the picture - true athleticism. Kettlebell lifting is the essence of sustainable explosive force.

Take a peek at one of my recent 20-minute sets.

[go to: kbgym.com for more information]

HOW SERIES: How do kettlebells accelerate weight loss?

2012-03-18T10:19:00.004-04:00

Questions asked by real people, with real answers

I consider myself a carpenter, not an architect, when it comes to building the human body. Down in the trenches, hands on, not held to any preconceived notions, I can make decisions based on the changes I see in the people I train. But people want science. In this case theory and reality go hand in hand.

The positive change, and the scope of today's article is kettlebell lifting, and its effects weight loss, and how to exploit the process for the best results. I can slip into the architect role, and site some recent studies done on kettlebell lifting, theoretically burning 1200 plus calories an hour. Both a recent study conducted by the American Council on Exercise and another Danish study came to the same conclusion - kettlebell lifting can burn more calories than running.

In yet another recent study, researches concluded that people that engaging in high intensity interval type training (inherent in kettlebell lifting), will burn an additional 200 calories recovering - that's on top of the calories burned while actually exercising. So there is real science to support the huge caloric demand imposed upon the human body when moving a kettlebell for ten minutes or more.

If you do long, hard sets, you'll burn a ridiculous amount of calories and get skinnier. But... you've got to perform the sets with appropriate intensity, not just go through the motions. Early on, it's most important that the new lifter develops proficiency in all the core lifts. This is what lets the intensity to kick in without injury- and where the long term results lie. The Russians have a cheer I've heard many times, and to most Americans it doesn't sound like much of a cheer. Do the work... If you do the sets, the results will come. First, be patient, gain proficiency, then build up to the appropriate intensity to get the results you want. Training in small groups helps this process tremendously and why we run almost six classes ever day at AKC Fitness LI. If you're interested in learning more about the process, or want to give it a try, we offer a FREE TRIAL

FDNY CPAT Event #6: Search

2012-03-07T13:00:00.000-05:00

Search, more of an art than an exercise, is the sixth event of the CPAT. A professional firefighter heavily relies on his ability to conduct a quality search, and all firefighters must know how to crawl around in dark, smoky, conditions. CPAT uses a darkened 3 foot by 4 foot, U-shaped tunnel that the candidate must crawl through while wearing a 50 pound vest. There is little if any light in the tunnel, so it's a true test of claustrophobia, as well as your ability to move without vision.

At our FDNY / CPAT prep classes we recreate search in different way. We teach our candidates to get comfortable searching, crawling with visibility impaired, while following a myriad of courses. We get the candidate to move quickly through the search event, making up precious time, in the all out effort to complete CPAT in ten minutes and twenty seconds or less.

Take a peek at this video of our search training methodology.

For more information on how you can prepare for all aspects of CPAT, including the grueling graded Step Mill, visit us at: FireFightersWorkout.com or send and email to: michael.stefano@gmail.com

From the Blue Collar Hour to Ladies Night

2012-02-26T12:00:00.001-05:00

Running a gym like AKC Fitness LI has been a true learning experience. Our membership spans the gamut from police officers, firemen, and construction workers - to accountants, lawyers, and business executives - to stay-at-home moms/dads, nurses, and physical therapists. People from just about every walk of life, at all different levels, with very different goals, find their niche kettlebell cross performance training. From the Blue Collar Hour (4PM most weekdays) to Ladies Night (7PM most weeknights), our entire membership works hard and gets results.

If you're a member of AKC Fitness LI, sticking to your workout regimen comes naturally.
Our members come to the gym regularly, performing high intensity, result producing, sometimes off-the-chart workouts. Our injury rate is extremely low because of the personal coaching, attention to detail and high level of technique that's built into your membership. As a coach, keeping members motivated gets easy because the progress keeps coming. Here's a list of some of our current members and what they've recently accomplished.

Melissa, a firefighter and nationally ranked kettlebell athlete, has built off the chart strength and endurance, and easily maintains her strong, lean athletic figure.

Tom, a busy home improvement contractor, has brought an achy shoulder back from the brink, and lost over 30 pounds, while building off the chart strength, and toning his body.

Theresa, an incredibly strong and conditioned lifter, has off the chart work capacity, and manages to look awesome while tossing around a 16kg (35lb) kettlebell.

John, a union laborer, and ex-wrestler is getting stronger every day in spite of a host of old injuries, and dropped over 10 pounds in the process.

Bob, FDNY candidate, has built hard core strength and endurance preparing for the CPAT exam.

Meredith a business exec, is only lifting for three months and has already lost 14 pounds, while building impressive tone, definition, strength and conditioning.

Donna, a full time mom and nurse, performed and looked amazing while she competed in her first ever kettlebell competitions in January 2012.

Julien has lost 15 pounds of body fat, built flexibility, strength and power, with feeling the best he's ever felt.

Nicole has seriously reshaped her body, dropped two dress sizes, and has become an athlete in her own right.

Patty works harder than anybody else and it shows, doing 20 minute sets on a regular basis.

Pete, a serious cyclist, has improved his riding times while shrinking his waistline.

Joe, a police officer, has lost 50 pounds, and literally tripled his work capacity.

Tim, veteran law enforcement, pushes the envelope on what a forty-something year old can do.

Carolyn, a working and super busy mom has literally doubled her strength and endurance, reduced body fat, while building muscle tone, typically getting in and out of the gym in about 30 or 40 minutes.

Sherry, a true competitor and one of the strongest ladies in the gym, is pushing the envelope one what a female master lifter can accomplish.

John, a retired court officer, has lost over 35 pounds while preparing for the Police-Fire games, building off the chart strength, endurance, and flexibility.

Anthony, once known as Fat Tony, has officially become Skinny Tony.

Dave, veteran law enforcement, already finds performing his job a bit easier, and his pants getting bigger, and only after a few short months.

Tom, firefighter candidate, is now lean and mean, and can now blow through any firefighter physical.

Michelle, an amazingly conditioned athlete in her own right, continues to impress everybody in the gym.

Don, health care worker, is building off the chart strength, losing weight, and developing true flexibility.

Danielle exhibits stellar kettlebell technique, and is a perfect example what good lifting can do, getting consistent results in regular 30 minute or less workouts.

Bill, FDNY and new member is already doing 20-minute sets, and shows true potential as a talented lifter, rapidly getting stronger and more conditioned on a daily basis.

Sarah, a health care professional and fit mom, has discover a new way to move, shape her body, and burn lots of calories in a very short time span, while building real strength and endurance.

Jim, a member of the FDNY, stays super fit for duty without the injury potential of many high intensity programs.

Bob, in his fifties, is able to work through some aches and pains, going through intense workouts after a long days work, staying fit and lean.

Rachael, a strong conditioned lifter, has found a new way to workout in minutes a day, while style getting the results she's used to.

Rob, a New York City firefighter, has built incredible strength and endurance in a very short time, with extreme work capacity.

Mike, a Hackensack firefighter and ranked competitive kettlebell athlete, competes nationally and also uses kettlebell lifting to stay in top shape.

Rescue Dummy Drag, CPAT Event #7

2012-02-26T07:08:00.001-05:00

Of all eight events, the Rescue / Dummy Drag might be the most difficult. While some find the Graded Stepmill, or Forcible Entry just as tough, dragging 165 pounds of dead weight 70 feet is no joke. The question FDNY candidates should be asking themselves is, "How do I prepare for such an event?"

Sandwiched between the Search and Ceiling Breech and Pull, the Dummy Drag will sap lag and grip strength in a hurry. There is a certain methodology that will making dragging easier. Generally speaking, the more of the dummy that can remain in contact with the floor, the less you're actually carrying (harder) than dragging (easier). But this effect isn't consistent with all body types. The taller you are, the harder it is to keep the dummy's weight on the floor. Either way, pulling 165 pounds is an event that needs to be specifically trained for - developing raw pulling power doesn't just happen.

Our gym dummy is constructed from an ingenious system using fire hose and gear. The dummy is dragged horizontally a long a 35 foot runway, around a stationary drum, and back again. Candidates wear a 50 pound vest and heavy fire work gloves to make things that much tougher, simulating test conditions. Students quickly learn how to dig deep, getting more of their legs into the pulling motion.

This is one of the most difficult events to simulate on your own (unless you have a friend that's willing to be dragged seventy feet --- just kidding). But raw pulling power is should always a big part of any firefighter or CPAT prep workout. At our gym, in addition to actual dummy dragging, candidates also work specifically with explosive pulling, leg, and grip exercises (like kettlebell swings) that also demand a high level of timing. This teaches you how to use your fully body when dragging a life-sized dummy, and master event #7, the Rescue Dummy Drag. Watch brief video below.

The best grip, leg, and overall pulling exercise I recommend is the kettlebell swing. When performed properly, the swings teaches the lifter to use more legs, while developing grip and breath. Here's a link to a swing video clip: CLICK HERE

For more information on how you can prepare for the FDNY Physical Exam, visit FireFightersWorkout.com.

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

Class Schedule / Pricing

2011-12-23T05:43:00.074-05:00

I'm Mike Stefano, author of the Firefighter's Workout Book (the 30-minute-a-day, train-for-life-program for men and women). I'm also the head coach here at AKC Fitness Long Island, a very unique Kettlbelll Cross Performance gym. We pride ourselves on getting results for our members, designing intense, yet safe and effective workouts and classes that are fun, as well as challenging. See this week's Class Schedule.

UNLIMITED MEMBERSHIP

After the initial Club Orientation, Unlimited Session Members can attend as many class as they wish (see below for schedule) at a one flat monthly rate. All classes are run by experienced, WKC certified kettlebell instructors in a small group setting (ten or less). Basic technique instruction, program modification with safe and effective progression, are part of your membership. We offer both contract and no-contract Unlimited Session Membership. Unlimited Session Members can attend as many classes as they wish at no extra charge.

CASH DOWN
No Contract / Pay Up Front

1 MONTH: $200 (Club Orientation fee $200)

3 MONTHS: $500 (Club Orientation fee reduced to $150)

CONTRACT

Binding Contract / Pay Monthly / Credit Card Kept on File

3 MONTHS: $175 per month (Club Orientation fee $200)

GUEST PASS

We also offer a Guest Pass, Per-Session option versus the Unlimited Session Membership. This option allows you spread ten sessions out (over six months or less), using the sessions at your convenience. This is a great option for long distance members, or really busy people. Before becoming eligible for a Guest Pass, you must first complete the Club Orientation.

Ten-Sessions Guest Pass: $350 (expires six months)

Five-Session Guest Pass: $200 (expires three months)
Guest Pass Members must first complete the 2-session Club Orientation

DAILY CLASS SCHEDULE

Class Schedule Updated Monthly

WEEKDAY CLASSES

7:00 AM
Intermediate to Advanced
8:30 AM
Intermediate to Advanced
10:00 AM
Intermediate to Advanced
4:00 PM
Intermediate to Advanced
5:30 PM
Intermediate to Advanced

7:00 PM
Intermediate to Advanced

SATURDAY CLASSES
8:00 AM / TECHNIQUE CLINIC
Beginner to Intermediate
8:00 AM
Intermediate to Advanced
10:00 AM
Intermediate to Advanced
11:00 AM
Intermediate to Advanced

CLUB ORIENTATION

In addition to unlimited classes, membership includes a comprehensive Club Orientation. This orientation course is a 2-session program with a Kettlebell Performance Coach that prices at $200, but is reduced to $100 with the three-month, cash-down payment option. We place great emphasis on good technique, with a firm belief in proper form and safely first. Our Club Orientation is the most efficient way of getting new members to develop proficiency with all our training methodology. Members who need extra work on technique development are entitled to additional training at a discounted rate.

ORIENTATION COURSE SCHEDULE*
Wednesday 7:00 PM
Beginner to Intermediate

Saturday 8:00 AM
Beginner to Intermediate
*Also offered by appointment, subject to availability

KETTLEBELL CLINIC
Saturday 8:00 AM
We'll provide in-depth technique direction on all aspects of Kettlebell Lifting, and it's free to members! Additional technique sessions are available at discounted rate. Ask about our one-on-one packages.

We also offer a FREE TRIAL LESSON, subject to availability
We take a personal interest in every member, and make sure your results keep coming, but without charging exorbitant personal training fees.
Fees and pricing are subject to change.

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.