Kettlebell Training and the First Responders: The Perfect Match

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Kettlebell Training and the First Responders The
Perfect Match
Kettlebellkings
Kettlebell Training and the First Responders The
Perfect Match
Prepared by Kettlebell King Table of Contents
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Introduction
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Kettlebell Training and the First Responders The
Perfect Match
1-5
Introduction
The goal of this program is to put you on the way
to building strength and flow tricks with
kettlebells, but first to do that, you must start
with foundational kettlebell knowledge and
movements. This program is for beginners who need
a solid foundation in fundamentals of kettlebell
movement before moving on to flow as well as
experienced lifters who want to learn to teach
kettlebell flow or move in new planes of motion
in order to build new kettlebell
strength. Kettlebell Training and the First
Responders The Perfect Match Back in 2008 when
I opened my gym, Rise Above, I knew one of the
groups I wanted to cater training towards was
first responders.I have great respect for the
brave men and women of the police, firefighter
and military professions and I wanted to provide
a gym that tailored training programs specific
to their needs, beliefs and attitudes. When I
originally set out to work with this group I had
the naive assumption that they were all looking
for workplace performance enhancement much like
an athlete.However, over the years I realized
that the performance result is often not the
primary objective and there is much more to
consider when training first responders.
Kettlebell Training and the First Responders The
Perfect Match
Kettlebell Training and the First Responders The
Perfect Match
The First Responder Workout Video Demo Visit us
https//youtu.be/JdVwaP USJE Over the many years
of working with first responders I have learned
that, a bone crushing workout is not their
priority.In fact, the number one objective for
many of these professionals is safely protecting
their bodies from injury in the gym and outside
on the job. Other priorities include workout
length and time constraints.Many of these
professionals work swing and graveyard shifts,
finding it a challenge to train at normal
times during the day.Many gyms are closed when
the sky is dark and with the dwindling light
comes equally dwindling motivation for
exercise. Lastly, there is concern that the
demands of the job can go from 0-100 quickly.Many
stated the biggest peril of the job are not the
people they encounter but sitting in the car for
hours and then having to get out quickly in
pursuit.It may seem trivial, but one can really
injure themselves going from stiff and cold in a
Crown Vic front seat to having to be on at a
moments notice. I have kept all these concerns
and goals in mind when training my first
responders and I constantly strive to better
myself and subsequently, them in the
process.Though
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we use many different tools and workout protocols
in our classes, the one thing that remains a
staple is the kettlebell which is why it might
be the perfect training tool for the first
responder. Kettlebell training offers a variety
of advantages to anyones workout and is
especially useful for first responders.Strength,
power, cardio can all be achieved with using
different kettlebell drills.But what I find to be
most helpful for the first responders training
programs is the ability to quickly change the
type of workout from a more technical and
strength-oriented one to a constant cardio
workout by simply using one vs two kettlebells
during a drill with a few small adjustments.One
could pretty much train how they feel that day
and work on what they like or what they
need. Here are some examples of how to create
different kettlebell workouts depending on ones
needs
Kettlebell Training and the First Responders The
Perfect Match
Kettlebell Training and the First Responders The
Perfect Match
Preforming a traditional Leg Day with the
kettlebell is easily accomplished by doing the
traditional lifts squats, lunges, Romanian
deadlifts and weighted calf raises for 3 sets of
8 repetitions each.However, not feeling like
going heavy and being sore the next two days?You
can modify this by doing a circuit of 4 exercises
moving from one right after each other for a
certain amount of repetitions or time and build
up your strength endurance and cardiovascular
output. Worried about needing that get up and go
strength and power?The kettlebell provides an
opportunity to train ballistically with several
power movements like the swing, clean and snatch
yet they take a lot less time to learn than
traditional Olympic lifts and are generally
safer to perform because they are slightly less
technical. Like the strength and conditioning
type exercises these dynamic movements can be
altered to create your desired training
effect.Want to train pure power and strength?
Grab a kettlebell and do 5-10 strong repetitions
of the 2-Arm Swing.Looking for something dynamic
but can be replicated for a much longer time? Try
30 seconds of kettlebell clean and jerks with 15
seconds rest between arms. One thing I like to
say with training is that you are only limited by
your imagination and now that I have given you
no excuses I will show you how easy putting a
quick training program together can be. To
address the last concern of time being a factor,
one can get through this workout in 15-20
minutes maximum. Here is one of my favorite
finishers that I frequently use in our First
Responder Classes.All exercises in the first
round are going to be double-sided and for
time. Round 1 Exercise Work Rest
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2-Arm Overhead Press 30 sec 15 sec
Kettlebell Training and the First Responders The
Perfect Match
Kettlebell Training and the First Responders The
Perfect Match
Goblet Squat 30 sec 15 sec 2-Arm Swing 30 sec 15
sec Deadlift 30 sec 15 sec Push Ups (2-Arms on
the Kettlebell) 30 sec 15 sec Front Plank 30
sec 15 sec If you have time and are feeling up
to the challenge, try the next round doing the
single-sided version of the round above. Round
2 Exercise Work Rest 1-Arm Overhead Press (2x)
30 sec 15 sec Racked 1-Side Front Squat (2x) 30
sec 15 sec 1-Arm Swings (2x) 30 sec 15 sec 1-Arm
Deadliftor Single Leg RDL (2x) 30 sec 15 sec
Uneven Push Ups (1-hand on the Kettlebell) (2x)
30 sec 15 sec
Kettlebell Training and the First Responders The
Perfect Match
Kettlebell Training and the First Responders The
Perfect Match
Side Plank (2x) 30 sec 15 sec
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Rest and repeat as many of the above rounds as
you have both the time and desire for and gain
that great sense of accomplishment when
finished.Check out the video to see this workout
in action. As you can see, the simplicity,
versatility and suitability of the kettlebell
makes this tool hard to beat when training the
first responder community for what they both want
and need.All you need to do is pick up a
kettlebell and put it into motion. Now go out
and make it happen. Dougs Bio Doug Fioranelli
is the owner of Rise Above Performance Training
where he uses personal, progressive programming
to increase his athletes performance and reduce
their risk for injury.Since 2001, he has assisted
many people with their strength training,
conditioning and athletic rehabilitation
including adult clients, police, fire, military
professionals, and athletes from middle school to
the Professional level. Sign up for his free
monthly newsletter at his website and receive two
free eBooks and browse through numerous training
articles and videos.
Kettlebell Training and the First Responders The
Perfect Match