KBNY High Intensity Kettlebell Fitness

Double Nickels

2013-05-13T19:57:00.004-04:00

Yesterday was my 55th birthday. Technically, I'm a "senior citizen" - that's not something I actually agree with, but society came up with the number 55, and who am I to argue? I'm technically retired (from the FDNY), although I work hard every day at my gym on Long Island, KBNY. I left the FDNY after only 22 years because of a bout with Graves Disease, a nasty thyroid condition that gave me horrible double vision, eventually ending my firefighting career. Although I was still on the job on 9/11, I was off duty on that fateful (on a light duty assignment), otherwise I was designated to have been working. I think about that a lot.

When Graves first hit me, my identity as an FDNY "hero" was suddenly shattered. In a moment, I was a paper pusher -- so to get myself in a healthy state of mind and well again, I wrote a book on everything I knew about fitness - much of which I learned on the front lines, due to the extreme physical demands of being a working NYC firefighter.

The Firefighter's Workout Book was published by HarperCollins in 2000, and has sold over 60 thousand copies world wide. That book saved my life (Graves Disease gone!), but it also led me to kettlebells and Valery Fedorenko. I was lucky enough to learn kettlebells right, the first time around, hands-on with a world champion. Without the published book that never would have happened.

I worked hard at mastering this ancient skill. I went on to become a master coach, and opened a kettlebell gym, the only one of its kind, KBNY. I've learned so much over the last 7 years, that I could fill volumes, and possibly write another book, but today, it's all about video.

That's why I created my 5, all-inclusive Kettlebell Video Guides. After teaching thousands of individuals from all walks of life, I learned to demonstrate and communicate this skill at a very high level. I've become an expert teacher. My whole life as a fitness instructor and captain with the FDNY has led me to this point. At 55, I'm stronger, smarter, and in the best physical condition of my life - my body is basically pain and injury free. Not bad for being an active fireman for 22 years and training hard for over 40.

I personally encourage you to give kettlebells a try, but only if you're willing to learn to do it right. Technique is everything, and the only way to maximize long-term results, and avoid nasty injuries.

You can train with me live on a few different levels, as I give an ACE approved trainers course, as well as personal coaching. I've also established KBNY U, the first of its kind Online Learning Center.
offering a host a videos, and e-book, and other products and services. But if you're lucky enough to live on Long Island, KBNY is now accepting new members.

Since your were patient enough to read this entire article, I'm rewarding you with a free video tip!!!

Train Safely!
Coach Mike

Quick Tip Video: MILL RESS

Hard Core Abs in 12 Minutes

2013-04-21T11:27:00.002-04:00

This is a very simple core routine that is a favorite with my membership at KBNY, and it only takes 12 minutes. The routine is pretty simple, but buyer beware, simple doesn't mean easy.

Burn 21 calories per minute lifting kettlebells.

For a free Kettlebell Video: CLICK HERE

Hard Core in 12 is a series of 6 relatively simple moves, done at 30 seconds each, at a maximum of 4 rounds (12 minutes). None of the movements are complicated, but when performed non-stop for 12 minutes, things can get quite intense. Be sure you get physician's clearance. My recommendation is to start off with one or two rounds, and work up to three, then four. Using a timer that will beep at specific intervals, such as a Gym Boss makes transitions easier.

TEXT THE WORD "KETTLEBELL" TO 42828 TO JOIN OUR MAILING LIST

You'll receive instant access to a free kettlebell video as a bonus

EXERCISE SEQUENCE

1. Vertical Leg Raise (VLR) 30 Seconds
From the starting position (illustration), alternate legs up and done in sort of vertical scissor. Be sure to keep you lower back flat on the floor and knees straight. Breathe throughout the 30 seconds, never holding your breath. You can keep you neck on the floor, or slightly raised (support if necessary).

2. Bike Kick (BK) 30 Seconds

With fingers interlaced gently behind the head, bring right elbow to left knee, and then left elbow to right knee. As with the VLR (above), lower back must remain flat on the floor. Fully extend your leg to achieve maximum intensity. Alternate breathing with each rep. Never hold your breath or tug on your head.

3. Bridge (BR) 30 Seconds
Roll over and lie flat on your back. Bring your heels near your buttocks. Slowly lift your hips off the floor, with your knees about width apart. Hold for 30 seconds and breathe. Squeeze the shoulder blades together and make sure the glutes and hamstrings are held firm. You should a stretch, or pull, in the front of the hips.

4. Push Up (PU) 30 Seconds

Keep the body perfectly straight with elbows locked and close to the body. Lower you body completely to the floor as you inhale. Exhale and push the floor away and lockout your elbows (see illustration) It's important to keep the core tight and body straight through out the exercise. Repeat for 30 seconds.

5. Plank (PL) 30 Seconds
Assume a push up position, but on your elbows. The body should be held perfectly straight (as in push up above). Hold for 30 seconds while you continue to breathe. Core remains tight.

6. Bridge (BR) 30 Seconds
see instructions / illustration above

Repeat entire route 1 to 4 times for a total of 12 minutes. For more Kettlebell, Full Body, and Core Routines, visit our website or Facebook page.

Competition - The Missing Ingredient

2013-04-14T14:08:00.002-04:00

The Benefit of Competition

As week three of the WKC Pentathlon league rolls around, things have changed quite a bit at KBNY. You can almost feel the energy buzz, as about half our membership is actually a team member one one of our eight, 3-person teams (4 Men's, 3 Women's, 1 Mixed). Competition works - and teammates support, as well as challenge one another!

Our lifters span the gamut from relative newbie to quite a few experienced lifters, but everybody pushes just a bit harder, and that's the key. Push yourself to your limit, and then just a little more.

Team KBNY holds Pentathlon practice just about every Saturday with an official Training Day on the last Saturday of every month, but team members can do the their official Pentathlon round at any time during the month (it's a 3-month season). The highest submitted score for each month will be the member's official score.

This gives many lifters a chance to get a real taste of hard core competition without having to travel, or deal with the super intense training necessary of traditional, ranked competitions (Biathlon, LongCycle, and StrongSport).

The challenge of competition provides a tremendous amount of group camaraderie and personal motivation. Results soon follow - always. Here's a sneak peek at last Saturday's "Buzz", as our members were all pushing themselves, performing some hard core sets.

To learn more about the WKC Pentathlon League, or to join Team KBNY: CLICK HERE

KBNY Pentathlon Teams

2013-04-07T19:27:00.001-04:00

WKC PENTATHLON LEAGUE SPRING 2013

TEAM KBNY / APRIL SCORES TO FOLLOW

The Fine Print: The WKC Rules of Lifing apply to all five Pentathlon lifts.
CLEAN, L/C PRESS, JERK, HALF SNATCH, PUSH PRESS

A lifter will be no-counted on any rep where the WKC rules are not strictly adhered to, especially as it relates to fixation in both RACK and LOCKOUT. If you don't fixate, be prepared to be no-counted. To give yourself a reasonable cushion, try to complete one round by the week of 4/15.

MENS TEAMS

Two and a Half Men

Chris D
Joe C
Don R

Muscle Heads
Mike M
Mike O
Roy B

Jerks with No Name
Bob P
John B
Rich Y

Dead Ringers
Anthony P
Jim S
Eric C

WOMENS TEAMS

Moms Who Swing
Theresa O
Carolyn K
Meredith J

Bell Busters
Patty O
Rose O
Rina S

Saved By the Bell
Vanessa T
Melissa B
Cara M

MIXED TEAMS

RWCS
Danielle H
Seth L
Tim J

The new season starts on July 1, and we are already recruiting. GO TO: kbgym/league to register.

Managing Intensity / the Key to Succesful Lifting

2013-04-03T18:54:00.002-04:00

Challenging the human body to the limit is what defines physical intensity. Learning how to manage that intensity will give you the absolute most results for the least investment in time. More bang for your buck so to speak. That's what High Intensity Kettlebell Fitness (HIKF) is all about

Using HIKF to achieve this level of physical exertion is a practical system to manage this high intensity with both beginner and advanced lifters. It offers the lifter several options that don't really exist anywhere else.

But that's only half the equation.

If you're going to get crazy intense, PERFECT technique is absolutely necessary for long term results, or YOU WILL GET INJURED, it's only a matter of when. Each ache, each pain, points to a technique issue (barring any pre-existing injuries), and it needs to be fixed.

So what is this technique we speak of? It's an evolution that took place in Eastern Europe over the last six decades or more. Kettlebells, a very popular sport in Russia, is akin to high rep Olympic Lifting, and even includes the Jerk and Snatch (2 Olympic lifts). While Olympic Lifts are more appropriate for one rep (or very low rep sets), the focus of kettlebells is on maximum reps, not maximum weight. Over many decades, thousands of high level athletes mastered this remarkable, yet practical tool, to build off the chart strength, endurance, coordination, and explosive power.

I'm proud to say that my coach and world champion, Valery Fedorenko, brought this approach to the United States in 2007. I was at the first certification class, and immediately made it my mission to learn and teach ketttlebells in their purest form - the exact way I learned it from Coach Fedorenko.

Kettlebells are leaned skill, a true talent that takes time to master. You wouldn't expect to reach black belt in any of the martial arts overnight, and if you did, what would it really be worth? Everyone would have one. It's the same thing with kettlebell lifting, time, patience, discipline and dedication are rewarded with physical prowess.

For the new lifter, once basic technique is learned, the next step is to learn HOW TO BE INTENSE. You can run around the block at full speed and generate a tremendous amount of physical intensity, heart pounding your my chest, legs aching, but that's not management, rather pulling the trigger and going all out until you fail - bad plan. This offers you very little control, with your only choices to slow down or stop.

In my approach to kettlebells (HIGH Intensity Kettlebell Fitness) I use seven variables to create an almost infinite variety of workouts - calibrate your intensity. Those who take my ACE approved course receive written permission to use those seven variables, as well as over 30 pre-established, copyrighted kettlebell routines described in detail in the HIKF course manual to create their own unique programming..

Push yourself to your limits, and then just go a little further...

Once you learn basic technique AND how to manage intensity, the sky's the limit. Up! To learn more about High Intensity Kettlebell Fitness: CLICK HERE

MANAGING INTENSITY

AKC Fitness LI Profile: Coach Mike Maher

2013-03-21T17:16:00.001-04:00

Mike, already an athlete in his own right (a wrestler at SUNY Brockport), showed up in my "shed" back in 2009. His dad, a retired NYC firefighter, was doing some work in my home, and Mike was helping him out. I only got a short summer to train with Mike before he went back to college, but I already knew this was a special athlete.

Three years later, done with college, Mike applied for a coaches position at my gym. and I just happenned to have an opening. Mike is currently a Kettlebell Fitness and Cross Performance Coach, Personal Trainer, and high school wrestling coach at Mepham high school.

Mike trains hard and gets real results. He's making major gains with both his kettlebell lifting and applying them towards his wrestling and jiu-jitsu career. Using specific workouts with the intensity of kettlebells he is reaching peak performance and making major improvements in all aspects. As they say, a picture is worth a thousand words, so here's a peek at one of Mike's typical training days.

Coach Mike in Action

Visit our website for more on High Intensity Kettlebell Fitness membership or trainer certifications.

WKC Pentathlon League Starts April 1

2013-03-09T18:30:00.002-05:00

10 Reasons Why You Should Join

The World Kettlebell Club® and their Gym Partners are launching a brand new program, the WKC Pentathlon League. It's open to everybody, but only through a WKC® Gym Partner (IE: AKC Fitness LI). Teams consist of 3 lifters, and can be men, women or mixed. You can put together you own team, or we'll add you to a KBNY house team. Each season is 3 months, and consists of 3 rounds (one per month). The first season starts on April 1st. A lifter / team must submit 1 score per month. Lifters can only participate on one team at a time. All Pentathlon Rounds must be completed at AKC Fitness LI (3597 Merrick Rd. Seaford, NY), or other WKC® Gym Partner. At the end of the season, a global winner will be declared for Men's, Women's, and Mixed teams based on the sum of 3 scores for the season.

10 REASONS TO JOIN THE WKC PENTATHLON LEAGUE

Competition is one of the best motivators, and keys to success
Compete against lifters from around the world without leaving your home town
Training for a Pentathlon is one of the fastest ways to get into top shape
Pentathlon exercises are challenging, yet easy to learn
You must compete via a World Kettlebell Club® Gym Partner, assuring integrity
The Pentathlon program was created by kettlebell lifting legend, Valery Fedorenko
Pentathlon exercises provide a very well-rounded, all-inclusive workout
Team camaraderie gets you in the gym and training more often
Pentathlon training provides clear, concise goals that produce greater results
The opportunity to train with highly skilled coaches as you prepare

For more information on how you can join the WKC Pentathlon League at AKC Fitness LI: CLICK HERE

KBNY Kettlebell Apparel

2013-02-24T16:16:00.003-05:00

Are you a gym fashioneasta or do you dress for function? When it comes to kettlebells, a cotton short-sleeved tee shirt works best, as it provides the best protection (reducing friction) for catching the kettlebell in the Rack position (either cleaned or dropped from Lockout). Opt for sweat pants or workout shorts that allow a full range of motion, with no interference.

Weight lifting shoes are considered to be the best footwear option, but a firm athletic shoe that offers good support, without too much cushion, is another sensible choice. Some form of forearm protection, such as sweat bands, ACE elastic wraps, or VF kettlebell shields are recommended, to absorb sweat and protect the forearms (available directly from the WorldKettlebell Club).

No gloves or hand protections should be worn, as this interferes with the kinesthetic awareness necessary to develop the proper feel (timing, coordination, control) with each exercise. If necessary to protect torn or blistered palms, a soft, thinned fabric (non-leather) glove can be worn with the fingers removed. Remember that the best protection against injury is timing, not protective gear.

It's the minor details that add up to your best performance on the platform, and most consistent results. The KBNY High Intensity Kettlebell Fitness Course spells it out in detail, from proper workout wear to pure WKC / Fedorenko Methodology, and now is American Council on Exercise approved at .7 CEC's. The next scheduled class date is March 23, held at AKC Fitness LI (WKC® gym partner) in Seaford, NY (about 15 miles from JFK airport). CLICK HERE for the full 2013 schedule.

To find out more about all of our training options: CLICK HERE

KBNY, High Intesity Kettlebell Fitness Course

2013-02-22T19:46:00.002-05:00

EXCERPT FROM THE COURSE MANUAL

CORE LIFT NUMBER ONE: SWING

VIEW SWING VIDEO: http://youtu.be/Kb5NiUs_zlg

The Swing could be described as the engine that drives the kettlebell in many other lifts featured in High Intensity Kettlebell Fitness Program, and it’s where every new lifter starts out. In Swing, the kettlebell literally swings back and forth between the lifter’s legs as it’s held in one hand (all lifts in the HIKF program are one-hand, one bell lifts). A lot of information that’s contained in the guidelines on the Swing will be repeated with future movements. It is for that reason, we’ll devote a lot of time to this deceptively technical lift. It’s imperative that you master Swing, the foundation of all other lifts.

First Things First

If you’re not sure what weight bell to use, choose the lighter option. Stand about two feet behind the selected kettlebell with your feet approximately hip width apart. If you’re having a hard time finding your most balanced stance, simply jump in place a few inches off the floor. Take note of where you feet land. Chances are this position is your most stable platform and the stance from which you should start. This probably will be your stance for all future lifts.

Set the angle of the bell handle at 30 to 45 degrees (as you look down at the floor) with the inside edge of the handle rearward. This angle allows more stability as the bell travels in a horizontal arc rearward. Keeping your feet planted, bend at the hips and place one hand over the bell handle palm down (off center towards the body’s midline). Grip the handle and allow the thumb to clamp down over the index finger, forming a finger-lock grip with the thumb over the index finger.. This mechanical lock of thumb over index finger provides additional grip strength, sparing the ring, and middle fingers (connected to finger flexors in forearm) from the having to do all the work, preventing forearm fatigue.

The feet are flat on the floor. The bell handle is at 45 degrees. One hand grips the bell, palm down with a finger-lock grip. The upper body is hinged over the hips with a slight knee bend forming your initial 3-Point Stance.

Moving the Kettlebell

Maintain a relaxed grip on the kettlebell, with the finger-lock grip engaged as you stand up. If you don’t interfere with the process, the free falling bell will naturally swing back, unless you stop it! Be prepared, there’s a good chance your arm and shoulder muscles will interfere and try and control the ascent or descent of the kettlebell on the first few swings. To help resist this urge, visualize your arm as a dangling chain, with your hand as a hook holding the kettlebell, similar to the mechanism of a wrecking ball.

Exhale as you hinge at the hips and let gravity take the bell back between your legs as far as it will go. After the kettlebell swings all the way back, change direction, allowing the bell to swing forward. There’s a definite sweet spot (in the direction change) that maximizes the momentum (think about being on a backyard swing), not wasting any energy as you thrust forward. If you move forward too soon, you’ll miss the sweet spot and waste energy, and you’ll fall short. As the bell swings back, the same angle of the bell handle is maintained, and the bell is held steady, not allowed to shake or rotate from side to side. The finger-lock grip is maintained throughout the Swing.

The arm and torso travels perfectly in time with the kettlebell, as you allow the hips to fold and the knees to unlock and go soft (this is not a deep knee bend). Much like a forward bend in yoga (with a soft knee), the back and spine are allowed to achieve a neutral position as you follow the kettlebell.

After the natural momentum takes the kettlebell as far back as it will go, there will be a natural direction change (bell now swinging forward), and the lifter inhales and gets the hips (glutes and hamstrings) and knees (quads) behind this forward motion at the perfect moment (earlier mentioned sweet spot). As the bell swings forward the lifters does a slight but powerful bending and straightening of the knee joint.

The quick execution of knee bending (flexion) and straightening (extension) happens just as the bell begins to swing forward. This deliberate action actually alters the direction of the kettlebell in the forward swing, but only if the lifter’s elbow is allowed to bend just as the knees straighten, adding a little vertical rise to an otherwise purely horizontal arc (see video). Once the knees are straightened there is no more deliberate force exerted on the kettlebell by the lifter. The forward momentum is enough to drive the bell to about waist to chest height (not higher). In this regard, the lifter is literally riding the bell up and down after the initial thrust forward.

As the kettlebell reaches the height of its forward motion, be sure to stand up fully and allow the back to relax. This allows the spine to achieve a neutral gravity position (skeleton is stacked), even for a brief moment, and rest (relieving back tension) before the bell changes direction and quickly drops. This seemingly weightless moment (before the bell drops) is where some of the pressure in the hand is also released and the kettlebell appears to float in front of you. You’ll know you’ve executed a proper Swing when this weightless moment is first experienced.

When performed correctly, the kettlebell will drop rapidly and the lifter will need to exhale and quickly follow the bell (bend forward from the hips) while keeping the hand, torso, and kettlebell moving as one. There should be no pull or noticeable tug on arm or shoulder when the change of direction is made either on high or low part of the Swing, as the hand assumes control of the bell (fingerlock) once again. But that’s possible only if the kettlebell and the body are moving in perfect sync. After a few swings, say five or ten on each side, start to notice how your bodyweight shifts on your feet. As the bell swings behind your body there should be a shift of bodyweight to the balls of the feet. As the bell swings forward, you should feel a shift of your body weight to the heels. When done properly, you’ll get the sensation of almost scooping under the kettlebell with your hips, really feeling the work in the hips, quads, glutes, and hamstrings.

MAIN FOCUS: The Swing is a major full body pull that works the legs, posterior chain, core, grip, and breath. When properly executed the Swing demands full use of the legs, back, core, grip, and posterior chain. It can be used as both a light warm up and heavy finisher.

SWING REVIEW OF MAJOR POINTS (MAX SCORE: 10)

· Stance (1)

o 3 point stance

o Feet hip width or slightly wider / Jump test

· Breathing (1)

o Exhale down, inhale up

· Finger Lock (1)

o Thumb over index finger

· Handle Angle (1)

o 30 to 45 degrees

· Force Generation (3)

o Momentum

o Knee Extension

o Weight Shift

· Follow the Kettlebell (1)

· Weightless Moment (1)

· Bent Elbow (1)

· Common Errors

o Excessive Knee Flexion

o Over Gripping

o Short Swinging

o Using too much upper body

Scholarship Program

2013-02-09T07:02:00.002-05:00

High School Athletes / Parents on Long Island

College tuition has gotten out of control. Without a full or partial scholarship, many parents truley struggle with this issue when the kids hit that age. So how do you separate your athlete from the pack thousands? It's all in the proper training.

Whether their sport is football, baseball, soccer, wrestling, or lacrosse, our High Intensity Kettlebell Fitness and Cross Performance training can make a tremendous difference in the young athletes abilities, separating him or her from the the rest of the players.

Of course regular workouts with you team are absolutely necessary to keep your sport-specific skills sharp. But the question you must ask yourself is, "If child is doing the same exact training as ALL of their team mates, how will he or she excel beyond the rest?" The answer is simple. They've go to do something that EVERYBODY else isn't doing. Something that will give them the edge they need to be their absolute best.

High Intensity Kettlebell Fitness (HIKF) and Cross Performance training is that edge. Having studied directly under Kettlebell World Champion, Valery Fedorenko, I learned what Soviet athletes have known for years - something that most high level American sport coaches or trainers have never been exposed to, the timed, high rep sets of kettlebell lifting executed with very specific technique (think martial art of strength and endurance training) that will change the young athlete from the inside out.

Benefits of HIKF and Cross Performance at AKC Fitness LI

Work with a genuine kettlebell expert, Coach Mike Stefano, who has worked side by side with Valery Fedorenko, the world's leading authority on kettlebell lifting
Develop off the chart strength, and unimaginable endurance
Tone and build real muscle versus useless bulk
Learn how to be explosive and generate tremendous force
Build speed and quickness
Build hand eye coordination
Develop strength of the mind, extreme mental fortitude
Work as hard as you need to with low risk of injury

This training has been hoarded by Russian athletes for years. It's exists in the US in very small numbers, as most so called kettlebell trainer's really have no idea on how to get the most out of this remarkable system. Take advantage of this valuable resource, right in your back yard.

We offer free trials and demonstrations, if you'd like to see if Kettlebells and Cross Performance are a good fit for your young athlete. Give me a call at (516) 495 XFIT, or email me directly at michael.stefano@gmail.com to set up a free trial or demonstration. We offer special programming for high school athletes.

Pain and Overuse, Doing Kettlebells Right

2013-01-31T05:54:00.002-05:00

Excerpted from The High Intensity Kettlebell Fitness Manual© by Mike Stefano, part of the HIKF Trainer's Course which includes over 30 protocols. For more on HIKF: CLICK HERE

The new Kettlebell lifter will have a hard time discerning between healthy discomfort and dangerous pain. Typically, joint pain should not be tolerated, and a clear sign of a gross technique issue or simple overuse, but there is an acclimation period where the body will experience some pain no matter how perfect technique. Any soreness that doesn’t disappear in a day or two needs to be addressed, and you should see your health care professional if you feel you’ve sustained or aggravated an injury. But there is a lot that can be done to reduce injury.

Kettlebell sets are hard, it hurts. There is no way around that. We seek to remove as much danger from the equation as possible, but the lifters with the best technique are capable of the most extreme sets, with the least occurrence of injury. Kettlebell Sport includes some of the most intense all out performances in athletics today.

HIKF methodology enables the lifter to develop tremendous explosive force, but with the goal of a soft landing. Inflammation is the enemy, and learning to stop smoothly, on a dime every rep, is something that’s perfected over time. Beginners should use every ache and pain as feedback on what needs to be fixed. Avoiding injury is the key to success. Early on, keep weight light to speed up the learning process. At a certain point, when it comes time to jump to a heavier kettlebell, new mistakes will reveal themselves.

Some of the most common issues continually point to the same mistakes and are listed below. Use the chart below as a reference guide for future training. If you have a serious injury, be sure to see your doctor.

MINOR INJURY / PROBABLE CAUSE CHART

Bruised Shoulder

Improper Clean / Improper drop from Lockout

Upper Trap Pain

Over pulling the kettlebell with the arm during Swing, Clean, or Snatch

Elbow Pain

Bad timing when dropping the kettlebell from the Rack (Clean) or Lockout (Snatch)

Bruised Forearm

Maintaining a straight wrist in Rack and / or Lockout

Wrist Pain

Maintaining a straight wrist in Rack and / or Lockout

Blistered Palm

Squeezing the bell handle in Swing, Clean or Snatch / Not using the Fingerlock

Low Back Pain

Hyperextending (arch) or hyperflexing (round) the back during Swing, Clean, Snatch

Hip Pain

Allowing the hips to “crash” as the bell is pulled too hard in Swing, Clean or Snatch

Knee Pain

Bad timing in Push Press, Jerk, or LongCycle (first or second dip)

Foot Pain

Staying up on your toes (heels in the air) prior to launching the bell in Jerk or LongCycle

Please be aware that this is not a complete list, and may not apply to everyone. All pain should be taken seriously, and if necessary, seek medical attention.

We offer HIKF Trainer Courses. To learn more about HIKF and Cross Performance: CLICK HERE
Live on Long Island and interested in gym membership? CLICK HERE

High Intensity Kettlebells, Sport or Fitness

2013-01-30T13:16:00.002-05:00

I was driving on a local highway, when I spotted a billboard slogan that read "The Sport of Fitness". Pretty catch slogan, but it got me thinking. What are the differences between a hard core fitness approach and a sport approach to any athletic endeavor?

A sport, first of all, is competitive, requiring high level skill. On the other hand, fitness training isn't necessarily about winning, but rather staying healthy, maybe dropping some weight, or toning sagging muscles, not nearly as much skill required.

Why Does All of This Matter?
When you take any discipline to a competitive level, that is, pushing yourself to the extreme limit, with the proper guidance, the best technique evolves - out of necessity (think survival of the fittest). If you push yourself to the limit without proficiency, frequent (and sometimes permanent) set backs are more likely to occur. These will take the form of reoccurring injury, sabotaging the long term master plan.

Fitness is Not a Sport.
Nor should it be, (although it can be competitive). Many sports serve well as fitness tools - running, basketball, kickboxing, kettlebells, or just about anything that gets you up and moving with a capacity for moderate to high intensity. With fitness, the only competition should be with yourself, to gradually, logically, AND safely, push yourself further and further. You earn the right to train hard by gradually building your body, gaining strength and endurance, as well as fine tuning your central nervous system (skill - the ultimate safety net). All out, all the time is a recipe for ultimate disaster, especially for the totally de-conditioned unskilled exerciser.

It's All About Proficiency
When it comes to kettlebells, the programming for competitive Kettlebell Sport can quite different than the approach to pure fitness, although high level Kettlebell Sport athletes are some of the most conditioned individuals on the planet. The specific technique developed over decades by these very same athletes, champions like Valery Fedorenko, founder of the American Kettlebell Club (AKC) and World Kettlebell Club (WKC) should be identical to any kettlebell fitness approach, the protocols and progressions may be vary, based on the goals of the lifter (IE: performance, weight loss, endurance, strength, etc.), but proper technique is a constant.

High Level Kettlebell Fitness©

When I developed the High Intensity Kettlebell Fitness Course (HIKF), I identified seven variables that could be manipulated to deliver an almost endless variety of fitness objectives - without messing with the way the bell is lifted - that works already been done. From weight loss, to muscle toning, to improved performance on the football field, the HIKF protocols are infinitely customizable. For example, I train a few high school wrestlers, who wrestle in six minute rounds with one minute rest. That element of an actual wrestling match can be easily replicated on the kettlebell mat, and is found in a few of our featured protocols.

Cross Performance
HIKF integrates well with other function fitness modalities - battling ropes, step ups, push up ladderrs, and row tabatas (just to name a few) can synergisticly explode results when properly worked with HIKF timed sets. It ultimately depends on client 's needs, goals, strengths, and weaknesses, as far as program creation, but infinite customization is possible. This is not a one-size fits all workout.

We offer HIKF Trainer Courses. To learn more about HIKF and Cross Performance: CLICK HERE
Live on Long Island and interested in gym membership? CLICK HERE

My 3 Favorite Core Conditioner Combos

2013-01-25T13:39:00.001-05:00

I could end this article with one word, kettlebells. I've found that over time and many, many, reps, the ballistic involvement of the abdominal, hip, and low back muscles during high rep kettlebell sets gives the lifter not only more dense, and flexible, muscle fiber, but stronger muscle to muscle (ligaments) and muscle to bone connection (tendons).

With that said, some still feel the need for a little extra core work. Here are three of my favorite combinations. Most of the following exercises are familiar and not extremely complicated.

Bike Kick / Bridge Combo

Bike Kicks, or Bicycle Maneuver as it's formally known is done lying in the supine position, with fingers interlace behind your head (be sure not to tug on the neck). Bring your opposite elbow to your opposite knee. As one leg extends out (straight knee), the other knee moves to the chest. Move dynamically, but slowly, being sure to breathe throughout the set. Set a rep goal range of 10 to 30 reps.

The Bridge, or Shoulder Bridge is also performed from the supine position. The heels are brought near the buttocks with the knees about hip width apart (not wide, not together). Raise the hips off the floor, squeezing the buttocks and back muscles, stretching the abdominals, and hip flexors, and hold from 10 to 30 seconds. Be sure to breathe throughout the set.

The Routine
Set your clock anywhere from 2 to 5 minutes. Perform as many bike kicks as you can before your form breaks down, and switch to the bridge. Hold the bridge for 10 to 30 seconds. Repeat the sequence for the tine allotted for the set, going back and forth from Bike Kick to Bridge.

Plank / Mountain Climber Combo
The Plank or actually the Modified Plank is done in a push up position, but down on your elbows instead of your hands (forearms on the floor). Hold for a period of 15 seconds to 2 minutes or more, depending upon your capacity. Keep the body perfectly straight throughout. Be sure to never hold your breath during long hold.

The Mountain Climber is performed from the push up position as well, but one leg at a time is explosively brought towards the chest (foot repositioned on the floor), as the other leg jumps back. Reps are counted in groups of four (1,2, 3 one, 1, 2 3, two, 1, 2, 3, three, etc.)

The Routine
Set a clock from 2 to 5 minutes. First perform a plank for 30 seconds, and immediately perform 4 to 10 mountain climbers, repeat plank / mountain climber sequence for the time allotted.

Sit Up / Hyper Extension Combo (not shown)
The old fashioned Situp is a great exercise when done correctly with the knees bent and feet anchored (or held by a workout partner). The movement should resemble a curl up and down of the spine, one vertebrae at a time. Keep the neck in a neutral position the whole time, exhale as you curl, but only to where gravity takes over and the situp gets easier, immediately roll back down so shoulders tap the floor and return up, resisting the urge to use your legs and hip flexors to assist.

The hyper extension is best performed on a machined dedicated for that purpose. Normally the machines serves as a Roman Chair as well. Think of a hyper extension as a reverse sit up. Be sure you have a member of the gym staff advice you on the proper use any equipment that you use.

The Routine
Perform 10 to 20 slow controlled Sit Ups followed by 8 to 12 hyper extensions. Repeat the sequence 1 to 3 times.

Perform one, two, all or three routines, depending upon your current fitness level and exercise goals. For continued results, work on extending allotted time or number of rounds of each combo. Always get clearance from your physician before beginning any new exercise program.

For more High Intensity Kettlebell Fitness and Cross Performance workouts, go to: kbgym.com

Making the Extreme, Routine

2013-01-19T06:07:00.002-05:00

We begin to take things for granted. It's human nature to just to expect what is to stay that way. Back in my firefighting days, I'd show up for work in the morning and ask the night crew, "busy night?", and if there weren't people jumping out of windows the night before, I'd get the standard answer, "nope, quiet".

If we weren't operating at dangerous levels, we considered the work routine. In the gym the same things happens, but with kettlebells we can eliminate the element of danger with a high level of technique and understanding of human movement, combined with an infinitely calibrated progression, using what I've narrowed down to be the seven variables on intensity (part of our HIFK Program©).

Intensity without danger... as an ex firefighter it makes sense that I would try to make exercise as safe as possible. In the US, fitness has become a potentially dangerous pastime. Ironically, fitness, which really means health, causes more injuries than almost anything out there, with millions heading to the emergency room yearly from sport and fitness related casualties, and that's not taking into account the endless chronic overuse injuries showing up at doctor's and PT offices. I've got a member who works as a physical therapist, who's been training at AKC Fitness LI for over 2 years now, and he says bootcamp classes boost his business.

Obviously, I'm not suggesting that you stop exercising, but either crank down the intensity or build a level of technique with a logical progression that allows high intensity training, making the extreme seem routine. Gradual, calibrated, intelligent progression, focusing on not just strength, endurance, and calorie burn, but the health and longevity of the participant.

In the long run, this strategy will give you the most results. The only way to make it to the top the heap, is with baby steps that never stop, minus the continuous interruption of exercise-halting injuries. Tap into into your full potential. Give HIKF and Cross Performance a try.

So the next time one of my 150 pound members does a 20 minute LongCycle set with a 24kg kettlebell, when two years ago he had a hard time lifting the 24kg one time, I'm going to make sure I remind him to not take that ability for granted, but to revel in the accomplishment. For more on what HIKF and Cross Performance Training can do for you: CLICK HERE

Forcible Entry: CPAT Event #5

2013-01-17T12:37:00.000-05:00

As a 22 year FDNY veteran, Forcible Entry was always my favorite part of the job. It's event #5 of CPAT, and you should be able to breeze through this event, making up much needed time on your 10 minute limit.. You'll need to master the 10 pound sledge hammer, or what we call on the FDNY, the maul. Accuracy counts, in both real life and on the CPAT forcible entry testing device. Short, sharp, dead-on swings will move your target faster, resulting in a much more efficient operation overall, and with less wear and tear on your body for the duration of the test.

Forcible entry involves firefighting at its most explosive. In very tight, sometimes hot and smokey hallways, you are called upon to break down a possibly high security entrance door. Learning to swing a maul like a tool, not a baseball bat, is a skill that needs to be learned. If you're in the construction business, you definitely have and edge here.

The weight of the tool most follow in a straight line. The top hand (near the head) is held down about 8 inches. The further down this hand is, the more force, but less accuracy you'll generate. The other hand is held near the edge of the handle. If possible, the major thrust comes form a horizontal swing of the hips. This isn't always possible at live fire operations, but CPAT allows ample clearance.

The firefighter controlling the forcible entry needs to shift his body weight, getting his center of mass into the swing, letting the tool work for him. It's a skill that sometimes needs to be learned over time. At FDNY / CPAT Prep, we use a heavy truck tires driven over a plywood table, old school and it works, teaching you how to handle the 10 pound maul and ace this event.

Below is a brief video clip of a forcible entry class.

Our CPAT training includes all 8 events, including Forcible Entry. If you're interested in learning more about our FDNY / CPAT programs: CLICK HERE

Intenstiy Versus Results

2013-01-05T07:02:00.001-05:00

In the grand scheme, exercise and dieting are a relatively new phenomenon. Prior to the 1950's, only athletes or soldiers actually "worked out". When it took all day to catch and prepare your every meal, there was no time, energy, or real need add extra physical activity or reduce caloric intake. But today things are quite different, as we can drive through and super size with almost no physical effort, and instantly conjure up a high calorie meal. [AKC Fitness LI Home Page]

So we search for balance. Exercise became a mainstream activity, almost overnight, as bodybuilder Arnold Schwarzenegger, celebrity Jane Fonda, author James Fixx, and the Rocky movies popularized weight training, aerobics, and running in the seventies.

So much has changed. We've gone from Jack LaLanne, to machines, to free weights, to warrior races. As Nautilus gave way to functional fitness, many fitness enthusiasts, as well as the deconditioned, embraced many old school techniques, but taking an almost insane (to quote a popular program), over the top approach. What was old is new. People are running, jumping, heaving and tossing their way fit, but there is negative side to this all out, all the time approach - unnecessary injuries are rampant.

Intensity is the fastest way to get results, and the fastest way to get the human body to change is pushing it hard. This applies to weight loss, performance, body sculpting, or whatever personal goal you have. The key to success is to find a sound system to push ourselves to the appropriate limit, but WITHOUT INJURY, so we can repeat the same type of workout over and over, hopefully for years to come.

High Intensity Kettlebell Fitness© (HIKF) is a revolutionary system for safely generating the necessary intensity to create true physical and mental change. HIKF employs sophisticated kettlebell lifting technique with challenging, logical methodology, and proven exercise progressions. Generations of kettlebell sport athletes have, over decades, mastered the art pushing the envelope with martial art-like precision, allowing the lifter to work at almost maximum capacity, but at a very low rate of injury. This sophisticated methodology not only builds strong muscles, but strong joints and connective tissue, maintaining joint integrity while exercising at high intensely. And as an added bonus, most workouts can be performed in 30 minute or less!

Based on the sound principles of kettlebell world champion lifter Valery Fedorenko and the World Kettlebell Club®, combined with my 30 years of functional fitness expertise, HIKF has been developed as the smart choice for those who want to make real changes in the way they look and feel - while staying healthy!

HIKF is intense and challenging, repeatable and good for you. It's possible to work hard, build real fitness, and not create life long injures. Learn more about the HIKF Trainer's Course or if your a local Long Island resident, come in a free a FREE TRIAL.

High Intensity Kettlebell Fitness

2012-12-27T06:16:00.001-05:00

The KBNY, High Intensity Kettlebell Fitness (HIKF) Course© has been a long time in the making. From the first time I witnessed world champion kettlebell lifter, and World Kettlebell Club® chief advisor, Valery Fedorenko, swing a kettlebell, I knew I was on to something special. This eloquently fluid, yet ballistically explosive approach to moving a heavy object is not really about the object itself, (or in this case, the kettlebell), but the sophisticated technique, efficient movement patterns, and logical progressions that make up this martial art of resistance training.

Learn more about gym membership: CLICK HERE
Learn more about HIKF trainer course: CLICK HERE
Join us on Facebook: CLICK HERE

This can be difficult concept to convey in writing, without you standing right in front of me, allowing me to demonstrate what's possible (most of my senior members could perform the same demonstration). The methodology that's part of HIKF program isn't magic, but rather the most effective and practical approach to fitness out there, but only after the base level technique is learned and the logical progressions are faithfully followed. This is where we lose a lot of potential lifters - impatience.

People expect to much too soon. It's not that High Intensity Kettlebell Fitness doesn't work quickly, because it absolutely does. But while proficiency is being built, it may take a few weeks to safely reach adequate levels of intensity so as to generate REAL, long-term change.

With the advent of boot camp style gyms popping like coffee shops, people are jumping on and and off boxes, performing endless burpees, and executing high rep Olympic lifts, with all out effort all the time. Sometimes, there's not enough time spent on learn proper form and technique, and the result can be injury and ZERO exercise. Boot camp was designed for young men and women for heading off to war. For some, it may not be the best long term plan.

The HIKF is a system based on Eastern European mastery of a physically demanding and sophisticated sport, kettlebells, delivered via a logical, practical system, designed to a safely accommodate a wide variety of individuals - but it's far from easy. When the system is followed, HIKF delivers off-the-chart results with at a very LOW risk of injury. Measurable improvements are seen, not only in strength and endurance, but power, speed, coordination, body composition, as well as cardio-respiratory health Yes, I used the word health, because in the end that's what it's all about. An injury will end your exercise progression, and halt your results, faster than you can slam a medicine ball on the gym floor.

HIKF uses the 8 core lifts of kettlebell lifting, combined with the Seven Variables on Intensity©. The HIKF system will allow you to consistently achieve verifiable results in appearance and performance, as well as health and fitness We provide our members customized programs, within a small group class setting that meet their specific goals - while providing hands on direction and motivation.

The HIKF system is used day in and day out at my AKC Fitness Long Island. Our typical member is not necessarily a super athlete, but more often than not a hard working, mortgage paying, accountant, construction worker, cop, firefighter, mom or dad. Most live within five or ten minutes of the gym, and were willing to give my system a try. We have an almost 100 percent attendance rate versus the typical health club (they barely bring in 30 percent of their membership). Members stick, because they get results, and when minor injuries arise, a simple technique adjustment will usually fix the issue. Members works hard and continue to progress. The key is providing them with a safe, effective, and repeatable system that achieves the specific results they crave, and does so for a long time to come.

To learn more about gym membership and our small group classes: CLICK HERE

When Should I Start Preparing for CPAT?

2012-12-20T06:23:00.002-05:00

I receive dozens of phone calls every month from firefighter hopefuls, mostly young men and women training for the upcoming FDNY physical (CPAT). Invariably, there is one question that never goes unasked. When should I start preparing for CPAT?

If it were possible, my answer would be "yesterday". If you're on FDNY list #2000, you've been given a rare opportunity to join the most elite fire department on earth. I am proud to have had been given this opportunity myself, serving 22 years with the FDNY, and I personally trained for over 2 years for my physical exam.

Today, CPAT, the national standard in firefighter physicals, comes with a 70 percent failure rate nationally. Seven of ten people who show up to take the test, FAIL. But consider this, CPAT is considered the minimum standard an individual must possess, just to train to become a firefighter at the infamous FDNY's, fire academy. This is serious stuff, and an example of survival of the fittest. If you did well on the written exam, I urge you to not hesitate and start training NOW.

But the question looms, how should you begin?

Your training should consist of the following:

1. Be CPAT Specific
Specific CPAT event work is mandatory. You need to incorporate this with a weighted vest. The test includes a stint on the graded stepmill with 75 pounds, and most people aren't even close to ready for this.

2. Include Full Body Functional Training
Some full body, functional, cardio and resistance training should be included. Avoid isolating muscles, or muscle groups. This is not bodybuilding. For example, our training includes push up and squat ladders for a lower body, upper body, and core, functionally efficient, cardio and strength drill.

3. Build Explosive Power
There needs to be an element of power training, where you learn to generate explosive force for an extended time period. Think forcible entry (swing a mall), ladder raise, ceiling breech, dummy drag. This is where our very specific kettlebell programming comes in, developing the candidate's ability to repeatedly generate explosive force.

4. Build Strength-Endurance
Begin to think of this as one quality versus strength or endurance. To pass CPAT and do well in the fire academy, you need strength that endures. CPAT comes with a predetermined time limit of 10 minutes and 20 seconds, but the fire academy or actual firefighting calls for bursts of extreme physical intensity that can go one much longer than that. Short, heavy sets should not be the emphasis of your training. Timed, sequenced resistance training that has an element of task specificity is the answer here.

5. Include Cardiovascular Endurance Training
Foundational cardio work, where the breath is the greatest challenge, should be woven into every aspect of your training, but a simple running program is also a must. Once you hit the fire academy, you'll be running every day, start now. A gradual approach, one which avoids injury, is the only way to go. At the fire academy the approach is not gradual, and you are expected to run five miles the first week. Start now.

6. Allow You to Master the Push Up (and lots of them)
Specific push up and plank training should be a regular part of your regimen. The fire academy is all about thousands of push ups - literally! The better you can handle this simple movement, the easier your training will seem.

If you're not doing everything on the short list above, you risk losing the greatest job on earth. Do what it takes now, and make whatever sacrifice is necessary. At AKC Fitness LI, we're a firefighter and candidate fitness center. We have all 8 CPAT events recreated in the gym, as well as the experience and expertise to prepare you to pass CPAT, the fire department medical exam, and the long five months of the FDNY academy. For more information on how to pass: CLICK HERE

TRAINING DAY

2012-12-16T11:53:00.001-05:00

We will officially be bringing back an old concept known as Training Day. On January 26, 2013, we will be hosting our first Training Day, helping our lifters improve technique and prepare for the upcoming Longcycle competition, including Traditional and StrongSport. The first Training Day will be in preparation for our upcoming LongCycle event scheduled for Saturday April 20, and should last about 2 to 3 hours. Future Training Days will cover upcoming competitions, and will be announced soon.

We'll cover the specific, high level technique involved, improve your lifting skills, as well as address the specific progression you should be on when preparing for competition (or just build greater proficiency in the all elements of LongCycle). This training is appropriate for intermediate and high level lifters, and open to members (free) and non members at a fee of $100.

LONGCYCLE TRAINING DAY
January 26 / 10AM

AKC Fitness Long Island
3597 Merrick Road, Seaford NY

Training Day is free to members, and $100 for non members. After payment is made, simply send an email to: akcfitnesslongisland@gmail.com with your name and that you'll be attending LongCycle Training Day on January 26 at 10AM.

Pro Am Snatch Comp Results

2012-12-09T15:00:00.000-05:00

A little over a month has elapsed since hurricane Sandy, and many of Team KBNY's dedicated lifters stepped up on the platform, despite a few weeks where working out was the last thing their mind. During the first few weeks following Sandy, the gym was a bit of a ghost town, as many of our members sustained considerable loss, or were helping others in need. While the gym itself sustained no physical damage, training for our Snatch competition took a back seat to five hour gas lines.

Thank God, most of our members have found their way back, and things are getting back to normal. We were determined to keep up team spirit and not be stopped, and hold this comp regardless of our break in our training. Below is the list of results for the 2012 Pro-Am Snatch Competition*.
*2 Am (amateur) can make unlimited hand switches. Pro (professional) is limited to a single hand switch.

AM Results Male (multi switch)
Chris Delvecchio 28 kg, 138 reps (winner)
Fred Elbert 20 kg, 132 reps (masters winner)

AM Results Female (multi switch)
Sherry Murphy 14 kg, 144 reps (masters winner)
Vanessa Turner, 12 kg, 209 reps (winner)
Carolyn King, 12 kg, 190 reps
Meredith Jacobs, 12 kg, 163 reps

PRO Results Male (single switch)
Roy Bocina 24 kg, 65 (winner)
Mike Stefano 24 kg, 50 (masters winner)
John Presta 16 kg, 90
John Baierlein 16 kg, 73

PRO Results Female (single switch)
Cara McCormack 14 kg, 64 (winner)
Melissa Brady 20kg, 36 * (virtual winner)
*virtual entry

For more information on upcoming events and training, go to kbgym.com

2012 Swing Challenge

2012-12-02T15:50:00.001-05:00

It's December, four weeks to the new year. We've already gouged ourselves for Thanksgiving and for most the remainder of the holiday season promises more of the same. Here's a simple way to get a jump on winter weight gain with the December 2012 Swing Challenge. As we go through the last four weeks of 2012, the challenge is to perform 2012 total Swings as a farewell to a great, albeit challenging, year.

2012 Swings (per hand) over 4 weeks is just over 500 Swings each week. Pick a bell that's appropriate for that type of volume or work with multiple kettlebells. At the extreme level of intensity, you have the option of performing one long set (IE: 1 set of 100/100 five days per week), or as a way to reduce intensity, perform multiple short sets with minimal rest between each set (IE: 5 sets of 20/20 five days per week) or any set / rep combination in between. Pick a set / rep scheme and kettlebell that's appropriate for your level. I recommend performing it at the near the end of every workout (kettlebell or not).

Log in all your reps to avoid miscalculating (under or over), and keep yourself honest and movtivated. Even on days where you forced to skip your normal routine, swing, swing, swing. You'll get a real jump on those extra calories that are sometimes just unavoidable this time of year.

Remember, the goal is 2,012 Swings to say goodbye 2012 and burn literally thousands of calories to boot. So farewell 2012, it's been a challenging year, and I'm proud to end it positive note. 503 Swings, per hand, per week for the next four weeks - that's your challenge. We invite you to log your results / workouts on your private facebook page.

LOG YOUR SWINGS HERE: KB-GYM FACEBOOK PAGE
FOR MORE KETTLEBELL WORKOUTS, VISIT OUR WEBSITE: KBGYM.COM

Kettlebell Magic

2012-10-02T15:07:00.001-04:00

The simple magic behind every kettlebell, is the way it's used. Over the last few years, I've owned and managed a gym whose main focus is kettlebell lifting. Hundred of lifters have passed through our doors, and ALL with different goals. How can it be that one simple tool can accomplish so many things for so many people?

Nicole wants to trim down, but really doesn't care all that much about being super strong. Bobby needs to prepare to take and pass a rigorous fire department physical, and changing his physical appearance was just a pretty cool side effect. Carolyn wants to tone up, as well as build the strength and endurance to get her through her busy day as a working mom. Seth wants to tighten up his core. John wants to continue to build strength and endurance, breaking any preconceived notions about building real fitness over 50. Sherry wants to be a competitive kettlebell athlete. Patty wants to maintain her health, while she shapes and tones. The list goes on and on...

How can one simple tool deliver on all of the above?

It's the customization of the programming, combined with the dedication and desire of the lifter that produces such a wide variety of positive results. A competent coach knows how to tailor each lifter's workout to deliver the results desired - weight loss, strength, endurance, explosive power, health, tone, and so much more.

The system we've specifically developed at kb-GYM is based on pure Fedorenko methodology. My coach, Valery Fedorenko, is the kettlebell world champion who introduced the ancient art of kettlebell lifting and timed sets to the United States. Its efficiency and effectiveness is only exceeded by its safety. This translates into a program that provides tremendous longevity, and not only a better looking and performing body, but a better feeling body, while not having to spend all day at the gym.

So for anyone interested in kettlebell lifting as a tool to deliver their highly personal goals, I urge you to give it a try, but remember, not all kettlebell methodology or kettlebell coaches are created equal. Systems that were developed in the last few years cannot stand up to ancient, perfected methodology. I urge you to seek out a World Kettlebell Club coach or trainer, or come down to kb-GYM, home of AKC Fitness Long Island, and we'll give you a safe and effective system to get the results your deserve.

August 18 LongCycle Competition

2012-08-13T08:56:00.000-04:00

RESULTS for August 18 StrongSport* and

20-Minute LongCycle Competition* / AKC FITNESS LI

STRONGSPORT / MALE

40kg Divsion
PLACE
1. Christopher Delvecchio 40kg /16 left / 16 right / score 16 - OVERALL WINNER

36kg Division
PLACE
1. Bill McNerney 36 kg / 16 left / 16 right / score 16

32kg Division
PLACE
1. Roy Bocina 32kg / 24 left / 25 right / score 24
2. John Presta 32kg / 19 left / 19 left / score 19 - MASTERS WINNER
3. William Smith 32kg / 18 left / 19 right / score 18
4. Tom Haber 32kg / 18 left / 18 left / score 18
5. Mike Maher 32kg / 16 left / 16 right / score 16

28kg Division (Junior SS)
PLACE
1. John Baierlein 28kg / 16 left / 16 right / score 16

STRONGSPORT / FEMALE

16kg Division (Junior SS)
PLACE
1. Rina Schnieder 16kg / 19 left / 19 right / score 19 - OVERALL WINNER

20-MINUTE MALE

PLACE (Pentathlon Scoring)
1. Nicholas Yetkofsky 24kg / 220 reps / score 660 - OVERALL WINNER

2. Bill McNerney 24kg / 200 reps / score 600

3. Chris Delvecchio 24kg / 200 reps / score 600

4. Donald Reed 24kg / 182 reps / score 546
5. Michael Oates 32kg / 135 reps / score 540

6. Nicholas Papa 12kg / 252 reps / score 378

7. Claude Cromer 16kg / 185 reps / score 370 - MASTERS WINNER

8. Marinos Constanti 20kg / 145 reps / score 362.5

20-MINUTE FEMALE

PLACE (Pentathlon Scoring)
1. Theresa O'Connell 16kg / 180 reps / score 360 - OVERALL WINNER / MASTERS WINNER

2. Carolyn King 12kg / 236 reps / score 354

3. Meredith Jacobs 16kg / 176 reps / score 352

4. Sherry Murphy 16kg / 102 reps / score 204
5. Judi DeMuro 20 kg / 75 reps / score 187.5

COMPETITION NOTES

Strong Sport: In this competition we included an "in-house" category of Junior StrongSport for both male and female competitions, allowing the use of the 28 kg, and 16 kg respectively.

20-Minute: In scoring this event, we've made use of the Pentathlon Scoring, using a bell factor for each kettlebell at a rate of 1 point per 8 kilograms. This is multiplied by overall reps completed to arrive at the lifter's score.

Masters Division: While there were no specific separation in competition for a Master's Division, we recognize our Master Lifters (over 50 years of age) in a separate award category.

LongCycle Competition Highlight Reel

Cross Performance Training

2012-08-02T11:07:00.000-04:00

In 1999 I wrote a book on fitness (The Firefighter's Workout Book, HarperCollins 2000) that had functional performance as its primary goal. More traditional exercises such as squats and bench presses were combined in functional circuits that helped firefighters and civilians alike, develop functional strength and endurance. The protocols offered were designed to not only improve performance, but health and appearance as well.

In January 2007 I attended the American Kettlebell Club's first coaches certification with Kettlebell legend and world champion, Valery Fedorenko. Coach Fedorenko introduced me to the concept of timed sets, while mastering very sophisticated, yet ballistic movement patterns that incorporated a high level of technique. That evolved into my own High Intensity Kettlebell Fitness Course.

The combination of traditional, yet highly functional exercises, with High Intensity Kettlebell Fitness methodology, is the definition of Cross Performance Training. Everyday, at my gym on Long Island (www.kbgym.com), we offer brand new and unique Cross Performance Workouts. These workouts are performed by just about every member in the gym on a daily basis, with magnificent results.

After years of testing various protocols, we discovered exactly how to create a lean, super fit, highly functional body - with very little tension and a low rate of injury, and that's what really separates us from the competition, the integrity, effectiveness, and SAFETY of our programs.

If you're interested in our Cross Performance Workouts, we post a new one almost every day on FaceBook. Please join us in our effort to build an army of super fit, super healthy Americans.

Train Hard, Train Safely,
Mike Stefano

The King of Full Body Exercises / The One-Arm LongCycle

2012-07-30T13:07:00.001-04:00

From push ups, to squats, to Olympic lifting, to kettlebells, I've been asked many times in my career in the fitness business, what is the BEST full body exercise. In other words, if you only had to perform one move, what would it be? Hands down, my answer is the Kettlebell One-Arm LongCycle.

While there may be many functional fitness option that we employ at KBNY, today we're going to take a look at the One-Arm LongCycle by starting off with a video illustration of a recent LongCycle set. Then we'll take a closer look at why this particular movement provides such a well-rounded, customizable workout for just about any healthy individual.

The Kettlebell One-Arm LongCycle

Benefits of 1-Arm LongCycle

BENEFIT ONE: LongCycle is a genuine full body movement, in that it uses not only the typical primary movers (anterior muscles), but the clean aspect of the exercise is a big pull, necessitating proper use of the posterior chain. From the heels through the calves, hamstrings, glutes, and the entire back, the posterior chain must explosively contract to get the job done. And when performed with proper technique, that's exactly what happens.

BENEFIT TWO: Develops explosive force throughout the entire body. The big pull of the clean element of the LongCycle is complimented perfectly by the big push that's known as Jerk. The Jerk is a plyometric-like explosive thrust of the kettlebell, using mostly your hips and legs, with the quads being the primary mover. But every muscle in your body gets involved to some degree, from calves to forearms.

BENEFIT THREE: Highly caloric, but sustainable cardiovascular workout. The LongCycle has a way of shifting the workout intensity around the entire body, allowing for a high level effort to be sustained for a longer time than most other movements. It's not uncommon in our gym for members to perform 20-minute LongCycle sets. It's a mainstay of our daily programming. The lifter rides the edge between aerobic and anaerobic energy systems, generating extreme intensity, with total control of the set. Proficient lifters learn many tricks to manipulate this system to deliver their perfect workout.

BENEFIT FOUR: Tones upper body, legs, and core simultaneously. The LongCycle brings every muscle of your body into play on every rep, and when combined with the right diet, develops that long, lean, toned muscularity versus bloated hypertrophy.

I could list many other benefits of kettlebells in general, but the main focus of this article is the King of full body exercises, the One-Arm LongCycle. The LongCycle stands out as our gym's go-to movement when the lifter is simply burnt out, or not sure what approach to take. On August 18, we're hosting a LongCycle competition at KBNY, offering two events, the 20-Minute LongCycle where the lifter is allowed to switch hands at will (but not put the bell down), and StrongSport LongCycle, which features a heavier kettlebell. For more information on kettlebells, the One-Arm LongCycle, or the upcoming competition, click through to our website at kbGYM.com.

The 1-Arm LongCycle plays has a major role in my High Intensity Kettlebell Trainers Course, and is one of the 8 core lifts. If you'd like learn more about High Intensity Kettlebell Fitness or my new eBook: CLICK HERE