For Whom The Bell Toils: Words to Lift By. A blog for all KBC-trained instructors, their clients, and kettlebell/fitness enthusiasts everywhere.
KettleBell Concepts Launches Their New Club Offering: IFET. (Integrated, Functional, Explosive, Training!)
FOR IMMEDIATE RELEASE
January 22, 2013
Genre: exercise, fitness, kettlebell lifting, barefoot training, health, business to business
NEW YORK CITY, NY, January 22, 2013—KettleBell Concepts (KBC) recently completed their debut launch of their new course at Crunch Fitness on 38th Street and Broadway in NYC— Integrated Functional Explosive Training. (I.F.E.T.) Developed by Vince Metzo, the Director of Education for KettleBell Concepts, IFET is a branded boot camp offering which involves the use of kettlebells (on a basic level) primitive/primal movements, suspension training, sandbags, ropes, awkward shaped objects, and much more.
“The course was originally developed for clubs that told us they weren’t ‘quite ready’ for an all kettlebell offering yet, so Vince created this as a lead in to ease the club members into kettlebells,” says David Ganulin, CEO. “What quickly became apparent was that, like our kettlebell curriculum Levels 1-3, IFET has its own very distinct skill sets that can be developed. And let’s face it . . . consumers like their ‘toys’ too. This has been kicking around in Vince’s head for a while now anyway, so I know I’m personally looking forward to seeing what he comes up for IFET 2 and 3.”
“Nothing against p90x on the consumer side, but really? Is this what fitness has come to?” says Metzo. “Fitness professionals are just that—professionals. It’s not a one-size-fits-all market and, as professionals with (hopefully) very highly developed skill sets, we should be raising the bar in the clubs and for our clients—not just meeting it by mirroring what someone can buy on TV and copying their programming. The IFET classes, methodology, and programming behind it are safe, effective, and scalable.”
“Physical literacy includes body management, object manipulation and loco motor skills,” he continues. “Using the tools, techniques, and strategy of the IFET programming allows us to get clients off the machines and moving again. Movement for the sake of movement is fine but there’s a larger mission and goal for IFET: To change the physical culture of this era. Anybody can do choreography but programming with a curriculum of Physical Literacy in mind puts all the elements into a context that builds physical proficiency abilities, aesthetics, and the literacy to master one’s environment. It's not just about a strong body! A strong mind that understands the why and how behind the tools and techniques-- is equally--if not more important. It’s time to elevate ourselves and our clients to be better citizens and appreciate that health, fitness and physical literacy are not just aesthetic pursuits but fundamentally linked to our success as a culture.”
IFET classes are meant to be implemented in semi-private, small groups and each class builds upon the other. Objects such as sandbags, kettlebells, and suspension training are used, but not all of these are necessary to begin with. Buying an entire kettlebell set out of the gate or large numbers of sandbags isn’t necessary. A little ingenuity does goes a long way though. “Club owners can go to the local gas station, get tires for free, clean them up, paint them, and bring them back to the club,” says Metzo. “That’s what I did for my students at Swedish. They look great and you can do all sorts of cool stuff with them. I developed this class so it’s scalable and easy to implement at clubs of all sizes and budgets.”
KettleBell Concepts provides complete marketing collateral and back end support as well as a private membership hub for all instructors.
About KettleBell Concepts
David Ganulin is the Founder and CEO of KettleBell Concepts. In business since 2002, KBC is the industry leader in kettlebell education for qualified, currently practicing fitness professionals. KBC was one of the first to import kettlebells into the United States, the first to produce a CEC-approved course for the fitness industry, the first to introduce kettlebell training in a fitness industry trade show, first to conduct and publish the first ever English-language study on kettlebell training in a peer-reviewed journal, and much more. They have produced two industry conventions (http://www.kbcconvention.com) and have trained over 5,000 instructors thus far. KBC was responsible for bringing kb’s to Equinox and has since gone on to work with Crunch, TSI, Life Time Fitness, New York Health and Racquet, and many other fitness facilities nationally and globally. All courses are CEC-approved by ACE, NASM, NSCA, AFAA, NCSF, NFPT, BOC, and many others. For more information go to http://www.kettlebellconcepts.com or call 800-876-6090 x711.
About Vincent Metzo
Vincent Metzo is the Dean of Advanced Personal Training at the Swedish Institute and the Director of Education for Kettlebell Concepts in New York City. Vincent’s dance, theatre, and acrobatics background lead him to choose exercise science and education as a career. His passion for kettlebells and training grew out of his early training as a dancer and acrobat. During his time as an undergraduate at NYU Tisch School of the Arts studying acting Vincent’s interest in movement and acrobatics grew. This led him to study acrobatics and tumbling and to work with a strength coach to improve his tumbling and acrobatics. The results of a well-designed program led Vincent to decide to return to NYU to pursue a Master's Degree in Exercise Physiology and Fitness Management.
After a few years working in corporate fitness and receiving his Diploma and License as a Massage Therapist, he began teaching at the Swedish Institute where he developed and runs the Advanced Personal Training Program, the first personal training degree program in Manhattan. Vincent is a strong advocate of training with kettlebells because of their transferability to real-life movements. Vincent has been teaching the first progressive curriculum based Kettlebell Boot camp since 2005 along with Kettlebell Sports camp for those interested in competitive lifting and the Top Secret Strength and Conditioning Camp that combines kettlebells with other “low tech-high effect” tools such as ropes, sand bags, and acrobatic movement skills. All his teaching is centered on the ideas of improved conditioning and helping people learn body management to move better. His strength class has become the proving ground for IFET (Integrated Functional Explosive Training) the new Instructor Training licensed small group personal training offering from KettleBell Concepts. He lives in Westchester with his wife and twin sons.
Contrast training involves training with alternating heavy and light weighted implements. Many sports use this type of training to increase High-Speed strength. Contrast training can be used in your Kettlebell classes for variability, strength gains, higher speed interval work and fat burning. This format can be used for training athletes or for the general population who want to increase their strength and fitness levels.
I have developed a Kettlebell Workout that can be adapted to all levels of training. The Workout has room for many different kettlebell/body weight movements and is progressive in nature which allows the participant to self-regulate the intensity they or the trainer desires.
The complexes are set up so that the first exercise is the heavy weight and the second exercise is the light weight. Heavy is just what it means- You should use a weight or weights that are heavy and require slower movements. Light means to use weights or bodyweight in a rapid, high tempo movement. The complexes are as follows:
WORK REST RATIO 30/15sec..-45/20 sec. for all rounds. 18-24 min of work- for increased work repeat the rounds more then once.
GOBLET SQUATS WITH A JUMP
DBL OVERHEAD PRESS
TWO HAND OVERHEAD PRESS BOTTOMS UP
[keep the bell chin to overhead]
DBL KB BENT ROWS
ALTERNATING SINGLE ARM UPRIGHT ROWS
[sometimes referred to as dip and switch]
REST 1 min or as needed
SKIER SWINGS [outside swings-slight knee bend- legs close together]
TGU AND ITS VARIATIONS eg, deck squat, 2 hand get up
½ GET UPS RT SIDE
TGU AND ITS VARIATION
½ GET UP LT SIDE
SLDL RT SIDE- [single leg deadlift]
KICKSTAND SINGLE LEG SQUATS LT SIDE
SLDL LT SIDE
KICKSTAND SINGLE LEG SQUATS RT SIDE
BWT ALT LUNGES
DBL KB FLOORPRESS
HVY SUMMO DL- One or more bells
SINGLE BELL DL TO A CATCH
FINISHER COOL DOWN- Use a lighter bell and alternate the exercises below in rounds of four with no break going x 2 using the 30/15 work to rest ratio. Total time 12 min.
WINDSHIELD WIPERS/SUPINE OVERHEAD SITUP WITH KB
FIG. 8 TO A HOLD/AROUND THE BODY PASS
DEAD BUG/DYING BUG- these are bwt yoga terms!
Note: Feel free to substitute your favorite core or cool down activities.
The unique aspect of this workout is that at anytime you can substitute various exercises for variety. I like heavy swings because this is the basis of all kettlebell movements. The hip hinge is important for overall kettlebell movement development. The use of heavy weights promotes the activation of higher threshold motor units and combined with the faster, lighter movements produces an increase in force development. The work/rest ratios can also be manipulated up or down. The finisher is intended to work on mobility in and around the core, while still maintaining a training effect with continuous light movements.
This workout can be effective for strength development as well as a fat burning workout. Alwyn Cosgrove describes this as MRT Training- metabolic resistance training. I have had great success with this workout so far this year.
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-David Morgan, MA, CSCS, KBC SR. INSTRUCTOR