THE ABSOLUTE BEST WAY FOR FIREFIGHTERS TO GET FIT 

In the last hundred years, with the advent of physical fitness as a concept or repeatable system, we've seen two evolutionary fronts. In the west, the basic formula has been the traditional (to Americans) resistance training of low repetition, bodybuilder sets, as well as some form of cardiovascular exercise such as running. Not so in Eastern Europe.

Kettlebells, an integral part of every gym in Russia, have been around for over 100 years. In the 1940's it was declared the country's official sport. It never occurred to kettlebell lifters of old to put the weight down after only a few reps, and the sport gradually evolved into its modern version of 10-minute sets.

The scientific explanations will come, but in the meantime we have 100 years of living proof of the extreme strength and endurance developed with this tried and true fitness modality. In that time from minute two to minute ten, normally when the weight has been released in a traditional weight lifting set, is where the magic happens.

This time under the bell works the body's systems in a totally different way, building strength and endurance simultaneously, as well as an almost android work capacity. After being exposed to real kettlebell lifting, I strongly feel that as firefighters we need to recognize this connection and stop doing short sets, putting the weight down every minute or two, or just when the good stuff starts to happen.

Specific technique is required to stay in a set for that length of time, as well as the unique design of the kettlebell itself, but once you learn it, you own it for life. It's a relatively simple task to teach any person that can pass a CPAT the skill of kettlebell lifting. If you're strong enough to drag around hose, climb stairs, and pull ceilings, you can pick up the bell and get started. But don't look to put the bell down before five or six minutes on your first actual set.

Say what you will about the Russians, but their no nonsense approach definitely works with fitness and athletics. Their system of physical conditioning that has developed around this sport, was held very close to the vest for competitive reasons, and is virtually untapped by Americans - not anymore.

My kettlebell coach and mentor, Valery Fedorenko is a Kettlebell Lifting World Champion. He's brought his system of training to the United States with the formation of the American Kettlbell Club. For the first time in the history of kettlebell lifting, will Americans, and firefighters, have this information made available to them.

Kettlebells are relatively inexpensive, easy to learn, and provide us with the exact under-the-load effect we need to safely recreate fire operations in a gym environment. If your department lacks a structured fitness program, or the troops just need some motivation to workout, kettlebells can provide the friendly competitive atmosphere that breeds compliance, while delivering big improvements in overall conditioning to all fitness levels.

For more information on Mike's kettlebells for firefighter programs, fill out the simple form at left or send an e-mail to Mike Stefano at: Michael.Stefano@gmail.com. All workshop attendees also receive a copy of Mike's brand new Kettlebells for Firefighters Manual.