Here's your chance to win a FREE fitness program from Captain Mike

I'm Michael Stefano, author of The Firefighter's Workout Book (Harper Collins 2000), and recently retired captain (FDNY). I specialize in transforming men and women into firefighters. I am now offering a FREE Fitness Seminar and a set of Kettlebells to the fire department who composes the most comprehensive essay on Why Your Department Needs a Fitness Plan. Here's your chance to bring true, job related fitness to your department. Skip to entry form.

WIN ON THE JOB FITNESS
Are you passionate about on-the-job fitness or lack thereof? Here's your chance to do something about it. In 1000 words or less, tell us why your department NEEDS a fitness plan. Best essay wins a FREE single set of pro grade kettlebells (valued at $500), courtesy of the American Kettlebell Club, as well as a firefighter fitness seminar with author and fitness pro, Mike Stefano (valued at $3000). That's a net value of $3500!

The fire service faces a major obastacle when it comes to physically preparing it's literally hundreds of thousand of members. It's ironic that so dedicated a group of individuals, can find it so hard to add fitness training into their regular routine. But over the last five decades statistics prove what we all know, firefighters are at a considerably greater risk for heart attack than the general public. And research has shown that every time they go out that door, firefighters risk levels soar.

That's not to mention the endless sprains and strains, as well as disabling knee, back, and shoulder injuries. You need a plan, a system to recreate this extreme level of exertion, but in a safe, controlled environment. The problem is what we might think is a simulation of an actual firefighting effort, is not.

WHAT'S THE PROBLEM?                 Old Firehouse in Point Lookout, NY
You enter the gym, either do some cardio, or hit a few machines. Is the exertion level in the same ball park as your last fire? Not unless you're doing aggressive wind sprints will you find any where near the same intensity involved. For example, you do a set of benches or curls, and after 8 or 10 reps, even 15 or 20 at most, YOU PUT THE WEIGHT DOWN. Wrong! When operating at a structural fire and you've got 6 doors to force, can you rest between each door? When dragging a charged line down a 100 foot hallway with fire in front and on all sides of you, can you put the hose down and take a break? Never happen!

What about distance running? Many would say that you can recreate the same level of exertion running. Jogging, biking, swimming, are all great exercises, BUT you're not under any load. Early in my career, when I was climbing project stairs on a nightly basis, I found that the marathon runners weren't much better off making 20 flights than anyone else when loaded down with 60 pounds of gear. Shorts and sneakers do not transfer to the heavy workload a firefighter faces.

KETTLEBELLS ARE THE SOLUTION
I've been confronted by this issue my entire career, and have used everything from weighted vests and sandbags, to medicine balls and Olympic weights - all with much success, but never the full package. That's until I met Valery Fedorenko (pronounced Vu-lair'-e) and was introduced to kettlebells. Fedorenko Video: >> watch now

Valery grew up in Russia and became a world champion kettlebell lifter by the age of 21. He was coached by best, and in turn dominated the kettlebell world for many years. He's now head of the American Kettlebell Club, and my esteemed coach. I'm also the AKC's Fire / Rescue Advisor. Kettlell lifting, as taught to me by Valery, is an uncanny match with firefighting. Sets can last ten minutes, where you don't put the bell down - exactly the length of the CPAT (representative of a structural fire).

The days of isolating body parts just to develop beefier pecs and bulging biceps is giving way to functional training, where a better looking body is a welcomed side effect, but not the sole intention. The ability to provide force for an extened period of time (up to 10 to 20 minutes) is paramount. Breathing, pacing, proper technique are all vital for staying with a set. The patent pending design of a professional grade kettlebell is what helps keep the set alive, provided a certain level of technique is mastered

Progression with kettlebells can be quite scientific, as it enables both strengths and weaknesses to be identified. Many possess a fair amount of strength or endurance, but very few of us exhibit both qualities. A firefighter needs strength that endures. If you're strong for only 30 seconds, you'll be useless at your next fire. Kettlebell exercises such as the Push Presses, Swing, Jerk, and Snatch can also be combined with firefighter specific work (stair climbing, hose hauling), as well as stand alone. This is a malleable system that can work around most any other program. Training Video: >> watch now

This unique opportunity can provide your entire department with a tool they will use for a lifetime. The winner will recieve a full set of single kettlebells (total value $500) from the American Kettlebell Club. In addition, my staff and I will travel to your location and train up to 20 members of your department in a full day seminar (regulary $3000). That's a $3500 value. Follow up training as well as online coaching can also be arranged.

HOW TO ENTER
The contest rules are pretty basic. All departments (both volunteer and paid) across the country are elibigle to enter. A department member, spouse, or friend must write and submit an essay in their own words as to why his or her department so sorely needs a viable fitness program. Keep entries to 1000 words or less. Essays will be judged on their content, as well as needs of the individual departments. Judging will take place on April 1, 2008 which is the cut off date for submission. Contestants must be 18 or older. Entries may be submitted via email to michael.stefano@gmail.com or you can use the simple entry form below.

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