Displaying items by tag: fitness for law enforcement
Wednesday, 10 March 2010 21:43
Don't Get Burned Kettlebells to the Rescue
If you are familiar with or part of the fire service, you might have heard these words uttered a few times, its usually after a tough and grueling fire, “I am getting to old for this stuff”. Those words are usually said as protective gear is getting stripped off, and physical exhaustion is setting in. As a 13-year veteran of my department, I have heard those words many times. They are usually said by the older firefighters, but surprisingly enough I have heard then from a lot of the younger firefighters as well. These are people who aren’t physically preparing themselves properly, or at all for that matter, for the rigors of firefighting.
Lets face it, firefighting is tough enough as it is. You are wearing and carrying over 75 pounds of gear and equipment, which you usually have to carry as you climb stairs, as nothing ever seems to happen on the ground floor. You are also hauling and handling charged (filled with water) hose lines, which can weigh over 100 pounds, and throwing (setting up) extension ladders of various sizes and weights. Then comes overhaul, which to the laymen is when the bulk of the fire is knocked down, and then walls and ceilings are breached and torn down, in search of hidden pockets of fire. The overhaul phase requires a lot of overhead work with tools of various sizes and weights, and is no easy task. Ask anyone who has done it. And all this is done in some of the most horrendous of conditions, high heat, limited to no visibility and the compromises made to the structure from the fire damage. Not to mention the “adrenaline monster” that goes along with the thrill of it all. Would you want to go into that kind of environment physically unprepared? No wonder why heart attacks are the number one killer of firefighters, and the number one injury is sprains and strains of the lower back, with the shoulder following close behind.
Well I'm here to attest to you, fellow brothers and sisters of the fire service, that the answer to these problems facing you is a lot simpler than you think. It’s nothing new, in fact its “old school”. It’s nothing fancy, and to say it comes with no fluff would be an understatement. If you are not familiar or heard of Russian kettlebells and Pavel Tsatouline, the time is now.
If you, like just about every other department out there, are strapped for available space, cash, and time, your answer is here. The Russian kettlebell is the perfect solution. If you have room in your firehouse to lay down a standard piece of plywood (4’x8’), then you have a decent size space to work out in. The space has to be clear of clutter and have overhead clearance, but you don’t need hundreds of square feet. As for price, the money you will spend on say 3 kettlebells of various sizes, will be a mere fraction of what any of the new “infomercial” driven exercise gadgets that are out there, making their promises as empty as your pockets.
The kettlebell is known as the “complete gym in your hand”. Pretty much every exercise you perform with a kettlebell, uses total body strength to complete, thus cutting down on long drawn out body part isolation, typical gym workout. The kettlebell is anything but typical. Kettlebells stress muscle integration not muscle isolation, so your body gets stronger as a unit, instead of separate “mirror muscles”, the idea is to get all your horses pulling as a team. Make no mistake though, this is tough stuff, but hey it’s a tough job.
If cardio fitness is a concern, don’t worry, there are ballistic movements, such as the swing and the snatch, that will not only make you stronger from head to toe, but will jack your cardio through the roof. Hit these exercises foe a while and see for yourself, how much more time you will get out of an SCBA bottle. (For the layman, that is the bottle of air that firefighters breath out of in a fire. SCBA stands for self-contained breathing apparatus)
Looking to make your back more injury resistant, again its kettlebells to the rescue. Through proper technique and movements, which are explained in detail in Pavels books and videos, you will strengthen your back with every rep of every exercise. If you are looking to gain flexibility with your strength, there is the windmill, an exercise that your back is yearning for. Get on board with this, don’t become a back injury “statistic”.
We cannot forget the shoulders in all of this. Kettlebells will give your shoulders the strength and endurance they are going to need to pull those ceilings and walls. Virtually every overhead exercise done with kettlebells will give your shoulders the strength that’s needed to get thru the toughest of fires.
A lot of guys complain that they experience an “all over” body hurt after fires. Well if an all over body exercise is what you’re looking for, I have 3 words for you… Turkish get up. That’s all im going to say. This exercise makes everything else a party. Everyone I’ve ever taught these to, hate them at first, but love them, when they see the return in strength that they are gaining. Again check out Pavels “enter the kettlebell” book or DVD for more on the Turkish get up.
I almost forgot to mention the added bonus of incredible hand strength that is a byproduct of kettlebell training. Every firefighter knows that once your firefighting gloves get wet, how cumbersome the handling of tools becomes. I found doing some kettlebell drills with firefighting gloves on, is a killer way to improve your grip on tools.
As a recent graduate of the level 2 RKC training held in June 2006, it becomes apparent to me everyday, that the fire service, in all its glory and old school tradition, should embrace the Russian kettlebell and the teachings of Pavel, as they both ooze “old school”, in their simplicity and effectiveness. Here is another plus. Kettlebells are virtually firefighter-proof. In other words, indestructible. Everyone knows that firefighters are famous for either "breaking it" or "losing it".
My department puts on a firefighter safety and survival seminar every year, and a lot of the training has to do with rescue, whether it’s a victim or a downed firefighter. I always thought to myself, if you are not capable of saving yourself, how are you going to save someone else? Get yourself strong and agile enough so that you are part of the solution, not the problem. Don’t wait until you find yourself in a situation like that and then try to call on "life saving" strength. Pick up a kettlebell, Pavel's Enter the kettlebell" DVD or book, start training, and be ready for any situation that might arise. Make kettlebells part of your rescue training. Don’t become a statistic.
Lets face it, firefighting is tough enough as it is. You are wearing and carrying over 75 pounds of gear and equipment, which you usually have to carry as you climb stairs, as nothing ever seems to happen on the ground floor. You are also hauling and handling charged (filled with water) hose lines, which can weigh over 100 pounds, and throwing (setting up) extension ladders of various sizes and weights. Then comes overhaul, which to the laymen is when the bulk of the fire is knocked down, and then walls and ceilings are breached and torn down, in search of hidden pockets of fire. The overhaul phase requires a lot of overhead work with tools of various sizes and weights, and is no easy task. Ask anyone who has done it. And all this is done in some of the most horrendous of conditions, high heat, limited to no visibility and the compromises made to the structure from the fire damage. Not to mention the “adrenaline monster” that goes along with the thrill of it all. Would you want to go into that kind of environment physically unprepared? No wonder why heart attacks are the number one killer of firefighters, and the number one injury is sprains and strains of the lower back, with the shoulder following close behind.Well I'm here to attest to you, fellow brothers and sisters of the fire service, that the answer to these problems facing you is a lot simpler than you think. It’s nothing new, in fact its “old school”. It’s nothing fancy, and to say it comes with no fluff would be an understatement. If you are not familiar or heard of Russian kettlebells and Pavel Tsatouline, the time is now.
If you, like just about every other department out there, are strapped for available space, cash, and time, your answer is here. The Russian kettlebell is the perfect solution. If you have room in your firehouse to lay down a standard piece of plywood (4’x8’), then you have a decent size space to work out in. The space has to be clear of clutter and have overhead clearance, but you don’t need hundreds of square feet. As for price, the money you will spend on say 3 kettlebells of various sizes, will be a mere fraction of what any of the new “infomercial” driven exercise gadgets that are out there, making their promises as empty as your pockets.
The kettlebell is known as the “complete gym in your hand”. Pretty much every exercise you perform with a kettlebell, uses total body strength to complete, thus cutting down on long drawn out body part isolation, typical gym workout. The kettlebell is anything but typical. Kettlebells stress muscle integration not muscle isolation, so your body gets stronger as a unit, instead of separate “mirror muscles”, the idea is to get all your horses pulling as a team. Make no mistake though, this is tough stuff, but hey it’s a tough job.
If cardio fitness is a concern, don’t worry, there are ballistic movements, such as the swing and the snatch, that will not only make you stronger from head to toe, but will jack your cardio through the roof. Hit these exercises foe a while and see for yourself, how much more time you will get out of an SCBA bottle. (For the layman, that is the bottle of air that firefighters breath out of in a fire. SCBA stands for self-contained breathing apparatus)
Looking to make your back more injury resistant, again its kettlebells to the rescue. Through proper technique and movements, which are explained in detail in Pavels books and videos, you will strengthen your back with every rep of every exercise. If you are looking to gain flexibility with your strength, there is the windmill, an exercise that your back is yearning for. Get on board with this, don’t become a back injury “statistic”.
We cannot forget the shoulders in all of this. Kettlebells will give your shoulders the strength and endurance they are going to need to pull those ceilings and walls. Virtually every overhead exercise done with kettlebells will give your shoulders the strength that’s needed to get thru the toughest of fires.
A lot of guys complain that they experience an “all over” body hurt after fires. Well if an all over body exercise is what you’re looking for, I have 3 words for you… Turkish get up. That’s all im going to say. This exercise makes everything else a party. Everyone I’ve ever taught these to, hate them at first, but love them, when they see the return in strength that they are gaining. Again check out Pavels “enter the kettlebell” book or DVD for more on the Turkish get up.
I almost forgot to mention the added bonus of incredible hand strength that is a byproduct of kettlebell training. Every firefighter knows that once your firefighting gloves get wet, how cumbersome the handling of tools becomes. I found doing some kettlebell drills with firefighting gloves on, is a killer way to improve your grip on tools.
As a recent graduate of the level 2 RKC training held in June 2006, it becomes apparent to me everyday, that the fire service, in all its glory and old school tradition, should embrace the Russian kettlebell and the teachings of Pavel, as they both ooze “old school”, in their simplicity and effectiveness. Here is another plus. Kettlebells are virtually firefighter-proof. In other words, indestructible. Everyone knows that firefighters are famous for either "breaking it" or "losing it".
My department puts on a firefighter safety and survival seminar every year, and a lot of the training has to do with rescue, whether it’s a victim or a downed firefighter. I always thought to myself, if you are not capable of saving yourself, how are you going to save someone else? Get yourself strong and agile enough so that you are part of the solution, not the problem. Don’t wait until you find yourself in a situation like that and then try to call on "life saving" strength. Pick up a kettlebell, Pavel's Enter the kettlebell" DVD or book, start training, and be ready for any situation that might arise. Make kettlebells part of your rescue training. Don’t become a statistic.
 Anthony Grokaitis is a 13-year veteran of the Worcester, MA, Fire Department and currently serves as a Lieutenant with Engine 16 and was previously assigned to Rescue 1. As the Worcester Fire Department's lead fitness instructor, his duties include designing and implementing fitness programs for recruit and current firefighters. He is a certified personal trainer (ACE) with a Level II RKC, as well as a certified fire service peer fitness trainer through the International Association of Fire Fighters. |
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Wednesday, 10 March 2010 12:34
The Kettlebell Solution For Size And Strength
Can you get bigger and stronger with kettlebells?
Yes, if you use heavy kettlebells and know what exercises to do. I started training with kettlebells over three years ago and was always interested in lifting heavy kettlebells for strength and power. Doing tons of reps with light kettlebells never appealed to me. While my goal was not to get bigger, it happened as a side effect of hard training with heavy kettlebells.
While I am not giving any of the Venice Beach Bodybuilders any competition (Not one of my goals and I doubt that it is one of yours), I have shown clearly that you can build a strong, muscular, and flexible physique with kettlebells. When I first started lifting kettlebells, I could barely press two 70lb kettlebells three times. Now, I can press two 88lb kettlebells five times at a bodyweight of 195lbs.
Lets go over the best kettlebell exercises for size and strength and a sample program to get you started.
Mahler’s Kettlebell Arsenal
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It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious. More resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further.
When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and bicep. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises? Why not do one-arm bench presses instead of two-arm barbell bench presses? Unilateral exercises are great for addressing imbalances and have a place in a training regimen. However, focusing on compound bi-lateral exercises is the way to go for maximum size and strength. Lets use the example of the kettlebell front squat to drive the point home. Do you really think that front squats with one 88lb kettlebell will be as effective as holding two kettlebells? Sure with one, your core has to work hard to maintain balance, but you are only working with 88lbs. With two kettlebells, you have to work against 176lbs and believe me this is harder than it sounds. Holding two big kettlebells in place for full body squats requires concentration, a strong upper body, and some strong wheels. The payoff? You get bigger and stronger legs.
The only exercise listed above that is done with one kettlebell is the Turkish Get-up. The TGU has many benefits. One, TGU’s builds a strong core, which is mandatory for heavy leg and overhead work. Two, TGU’s build up shoulder flexibility and stability, which is critical for strong pressing. The double windmill will work as well for building the core and shoulders. However, the TGU is still a wise choice to implement.
Next, lets go over s sample four-week program to get you started.
Mahler’s Plan Of Attack
5x5 (Five Sets Of Five)
Weeks 1-4
5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on some size and strength. It was a favorite of legendary bodybuilder Reg Park who just happens to be Arnold’s idol. Here is how it works.
Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate.
One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down.
Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells.
A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press, and then 5x5 on the Sots Press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.
Here is a sample 5x5 kettlebell Program:
Monday
A-1: Double Military Press
A-2: Kettlebell Pull-up
Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.B-1: Double Kettlebell Front Squat
B-2: Double Kettlebell Swing
Same directions as A-1 and A-2
Wrap up with:
Double Windmill 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.
Wednesday
| A-1: Double Floor Press A-2: Double Bent-over Row Same directions as above B-1: Double Front Squat B-2: Double Snatch Same Directions as above |
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Wrap up with:
TGU 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.
Friday
A-1: Double Seated Military Press
A-2: Kettlebell Pull-up
Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.
B-1: Double Kettlebell Front Squat
B-2: Double Kettlebell Swing
Wrap up with:
Guard Sit-up 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.
Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday.
There you have it. The best kettlebells exercises for getting bigger and stronger and a sample program to get you started. Make sure that you ramp up your caloric intake if you want to pack on some muscle. For more programs and tons of techniques on how to lift the heaviest kettlebells possible, be sure to check out my new DVD, “The Kettlebell Solution For Size and Strength.”
About The Author
Mike Mahler is a strength coach and kettlebell instructor based in Los Angeles, Ca. Check out Mike’s website at www.mikemahler.com for updates and for more information on his workshops and products.
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For more information on Mike Mahler and
his Aggressive Strength System, please visit his website at: http://www.mikemahler.com |
Mike Mahler's Aggressive Strength Products:
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Kettlebell Solutions for Size and Strength DVD 90 minutes of size and strength exercises and programs and an accompanying 123 page ebook! More Details Here |
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Kettlebell Solutions for Speed and Explosive Strength DVD 90 minutes of speed and explosive strength exercises and programs and an accompanying 123 page ebook! More Details Here |
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