Captain Mike's Functional Fitness
First Responder Program


CONSULTATIONS SEMINARS ACADEMY IN-FIREHOUSE

 Check out this SPECIAL HOME TOWN PRICING for Long Island Fire Departments  

GET READY! Prepare your body for what inevitably lies ahead and avoid many of the inherent dangers of the job. Timed sets that last as long as 16 minutes mimic EXACTLY what you need. On my program the first responder gets really strong, learns to move with fluidity, recovers faster, reduces body fat, and most importantly, develops supreme cardiovascular efficiency and general health.

Truth be told, many firefighters want no part of fitness training. Whether paid or volunteer, it seems the odds are against an overweight or out of shape first responder ever doing anything about it. Most departments have almost no standards, and it seems nobody wants to rock the boat. Don't accept your department's position, offering little or no assistance or incentive to help the average firefighter get in shape, lose weight, or improve performance.

You can do something about this trend. Petition your department to get on board with some type of department-wide fitness programming. My First Responder Kettlebells Program removes many of the inherent dangers and pitfalls of traditional training, such as lack of proper instruction, boredom, fear of penalty, not to mention the ever-present risk of injury and high cost.

Kettlebell training is extremely cost-effective. After the initial training, each firehouse only requires two or three kettlebells to get started.

The end results are remarkable, but what makes true kettlebell training amazing is that its challenging, but within a very low risk gradual progression. Other benefits that stand out are it dramatic effect on strength, endurance, AND flexibility, as well as its almost lubricating effect on shoulders, knees, and back. And usually that guy in the firehouse who can bench press the most isn't necessarily most proficient with kettlebells. Everybody starts at square one.

US AIR FORCE STUDY
My First Responder Kettlebell Program is based on proven Soviet Science passed down for generations. The Russians have used this training modality for decades with its military and work force with legendary results. Currently the Unites States Air Force is doing a six figure study on a military version of this exact program. The government is beginning to recognize the value of long, hard, timed, sets of kettlebells to prepare the human body for extremely hard work.

FIRST RESPONDER PROGRAM WORKSHOP
Enjoy this slideshow featuring the East Coast Kettlebell Club training in departments in both NY and NJ, introducing the brand new First Responder Kettlebell Program (FRKP). Kettlebell training doesn't require much equipment or space, and is a very practical, safe, and cost effective choice for the firehouse gym. After the brief initial learning curve, it's a relatively simple process for the firefighter to train successfully with kettlebells on their own. Everybody can benefit from Kettlebell Training.

LONG ISLAND FIRE DEPARTMENTS - we're here to help
The ECKC is now offering a special introductory rate for all fire departments in Nassau and Suffolk Counties. Based out of Seaford in Nassau County NY, we are giving back to our local departments. Long Island fire departments will now save $100 (33%) off each member in attendance when hosting a First Responder Fitness Seminar. Fill out the form at left to book your department seminar today. We can also satisfy the state safety requirement of having a personal trainer on duty. As seen on NassauFDRant.com.

CONSISTENT RESULTS
Results achieved with the average Jane or Joe can be just as amazing. The system will protect your workforce, providing a foundation of cardiovascular fitness, muscle endurance, strength and flexibility all within the timed sets of traditional Russian kettlebell training.

This is in no way a typical running or weight lifting program. Everyone can participate at without the risk of injury, inherent boredom, or threat of being penalized. Even the most fit will need to start at the very beginning, leveling the playing field.

To get the word out, I am offering my brand new First Responder Prototol to departments nationwide. In conjunction with the WKC and world champion kettlebell lifter, Valery Fedorenko, I've developed a specific protocol, utilizing timed sets of specific kettlebell exercises that are a perfect match for first responders. The first responder can safely recreate the level of exertion typically experienced at many fire and emergency scenes. Read my most recent article on time on the nozzle and kettlebell training [GO].

WHY FIRST RESPONDERS NEED FITNESS TRAINING
In 2007 we lost 115 firefighters in the line of duty. Almost half were victims of a cardiovascular incident, while most departments have NO FORMAL FITNESS PROGRAM! At best, resourceful members do the best they can, throw together a gym and workout on their own. Petition your department to do something about this lack of concern for something so important to our very lives. The truth is most members, paid or volunteer, will get the job done no matter what's asked. Adrenalin will kick in and somehow, a dedicated firefighter will muster the strength and fortitude necessary. But at what price to his or her well being?

RECENT WORKSHOP TESTIMONIAL
Our fire company saw Mike Stefano's First Responder Program as an excellent first step in establishing an ongoing firefighter fitness program. Mike an excellent teacher who was able to relate the specific elements of the program to our work as volunteer firefighters. Everyone in our class, which ranged in age from 21 to 55 and covered a wide range of fitness levels, fully participated and was able to master the program. Almost as impressive as what we learned was the sense of teamwork and accomplishment as we worked our way through the First Responder workout at the end of the class, cheering with and for each other at our accomplishment. It's a great class that I would highly recommend to any volunteer, combination or career fire department or first responder organization.  - Tom Healey, Safety Off. Plainsboro, NJ

This is what's possible with real kettlebell training. World Champion, Valery Fedorekenko One-Arm Jerks 132 lbs 53 times with one hand switch. This level of combined strength and endurance necessary is mind boggling, but first responders need a good measure of strength-endurance as well. High rep timed kettlebell sets delivers exactly that!

THE EVOLUTION OF FIREFIGHTER FITNESS
Working closely with world champion Valery Fedorenko head of the American Kettlebell Club, I have developed the most appropriate possible conditioning system for America's bravest that's available today. I continue to achieve remarkable results with my students, many of whom are FDNY, and FDNY candidates. Kettlebell training, combined with firefighter-specific work, has enabled my students to develop much greater work capacity than simply doing the same old ten rep set scheme or running alone.

When tweaked for a first responder, kettlebell lifting is the closest thing to advancing and operating a high pressure hose-line down a 100 foot hallway (as far as the body's response is concerned). The firefighter learns to make gradual pushes without taxing or overworking the cardiovascular system all at once. This continues to be a firefighters greatest challenge - to get the job done safely, not just on pure will power and surging adrenalin, but with finesse, professionalism, and protection.

Today's first responders need to handle whatever is asked of them and go home in one piece. My First Responder Program can deliver this methodology directly to you or your department. I am now available to departments paid or volunteer, large or small. The specific approach to training varies with department size, needs, scheduling, and / or facilities, but technique is always the same - because it always works!

It's essential that the firefighter or emergency worker be allowed to gradually acclimate to the extreme level of physical exertion experienced at most structural fires or other emergencies and without impunity! Members should be encouraged to start slowly with a system that allows a very safe and gradual progression.

LEARN TO STRIKE THE PERFECT BALANCE
The body must strike a balance between strength and endurance. As firefighters or first responders, you NEED a good measure of both. My First Responder training protocols feature intelligently crafted first responder-specific workouts that build this seemingly elusive quality of strength / endurance, the missing ingredient in most other programs.

Don't flounder in the gym performing endless low rep sets of bicep curls. Explore something new, unique that's specific to first responders, based on years of practical experience training New York City's bravest, as well other first responders from around the country.

There's no time like the present. Be proactive and let's protect the rank and file the only way we can, with an intelligently crafted, first responder-specific conditioning system. Let me show you how it's done. If you're interested in a workshop, seminar or other training options, fill out the simple form at left, or email directly at: michael.stefano@gmail.com.

GO TO: >>Recent Workshop Review