Grip Strength - Key to 6 CPAT Events

Passing the FDNY CPAT requires the candidate develop strength, speed, stamina, and mental fortitude, but one thing that's overlooked in many workout programs is grip strength - or to take it one step further, Grip Endurance. Sure you need legs that never quit, endless breath, and a strong back, but without a solid grip, there's no connection to the task at hand. Learn more about CPAT: click here

How To Build Functional Grip Endurance for CPAT 

SLEDGE HAMMER LEVERING (focus wrist strength)

VERTICAL: Standing, hold sledge hammer near the handle base, hammer-head at about eye level. Maintain a firm grip on the handle and your eye on the head of the hammer, as you extend your arm out in front of you.  Maintain your grip as long as you can and note time. Work on extending the length of your hold. Repeat with opposite arm. Be sure you keep your eye on the hammer-head, and be ready to react quickly if you drop the hammer. Hold from 10 seconds to one minute.

HORIZONTAL: Stand, holding hammer with handle parallel to the floor, hammer head behind you (see pic). Keep handle parallel to the floor throughout the exercise. Hold for 10 to 30 seconds.  The further you hold from the hammer head, the heavier. 

FARMERS WALK (focus finger strength)

Hold kettlebells or dumbbells at your sides in suitcase fashion. Set a predetermined distance (IE: 100 feet) and go for a walk while maintaining your grip on the bells. Work on extending the distance / time of each walk, or increase weight of bells.


PLATE PINCH (focus thumb/ finger pinch)

Grab two weight plates in each hand (pinched between thumb and fingers), holding them at your sides.  Start light (two five or ten pound plates in each hand) and hold for as long as you can (note time). Work on extending the length of each hold, or increase weight.  Start at with a goal of 30 seconds, working up to one minute. 

KETTLEBELL SWING

The Kettlebell Swing, when performed properly, delivers an iron grip like nothing else. The Swing will also build crazy strong legs and high level cardiovascular endurance. Take a look at this video for some simple instruction on how to Swing a Kettlebell.

View Kettlebell Swing Video: CLICK HERE

FOR MORE INFORMATION ON MIKE STEFANO'S FDNY PREP TRAINING: CLICK HERE 

Another 12-Minute Workout for 2012

Got 12 minutes. Try this Kettlebell Jerk set as a way to get a full body workout in just minutes.

The Jerk Slide features one 12 minute set with hand switches at 3 minutes, 2 minutes, and 1 minute for both right and left, for a total of 12 minutes. All hand switches are performed without the kettlebell being set down, and without rest.  During the first 6 minutes (3 minutes per hand phase), keep pace relatively slow (suggested 8 reps per minute), during phase two (2 mph) speed it up a bit (suggested 10 rpm). During phase three (1 mph), open up a bit and increase pace (suggested 12 plus).

COACH MIKE STEFANO DEMONSTRATES WITH 28KG

AKC Fitness LI is a fully equipped, expertly staffed training facility located on the south shore of Long Island in Seaford, NY. We also offer virtual training onlne. For more information on kettlebell fitness and performance training at AKC Fitness LI (in person or virtual), please visit our website at kbGYM.com

AKC Fitness LI Pentathlon 1/14/12

Please enjoy highlights from the 2012 Long Island Kettlebell Pentathlon: 

This was an In-House, By Appointment competition, and a format we've developed to handle a fairly large group at AKC Fitness LI. All lifters were assigned an official start time, with results posted online at day's end. In this manner we were able to accommodate a large field, with no waiting time.

OFFICIAL RESULTS

Male Athletes
Name                      Division      Real Score / Minus Handicap*        
Scott Tighe             Open          2028 [WINNER] / 1953          
Chris Duffy              Open          1603.5 / 1478.5
Adam Hazelwood     Open          1482 / 1382 [VIRTUAL]
Chris Lindquist        Open          1352.5 / 1253.5
Tom Gragnaniello     Open          1290 / 1186 
Daviion Williams      Open           1250 / 1150
John Presta            Masters       1160  [WINNER] / 1078 
Brian Chiamonte      Open           1160 / 1059
Don Reed                Open           1119 / 1015
John Baierlein          Open           1119 / 1043
Jason Koronakos     Masters       1038 / 943
William Smith          Open           1017/ 888 
Pete Furci               Open            844 / 763
      
Female Athletes
Name                       Division      Real Score / Minus Handicap*
Melissa Brady          Open          1001 [WINNER] / 945
Judi Demuro             Open           916 / 850            
Michelle Panella       Open           912 / 839
Sherry Murphy          Masters       798 [WINNER] / 732
Suzanne Kaouris       Masters       718 / 650
Donna White             Masters       675 / 618 

>> WATCH PHOTO SLIDESHOW

Congratulations to the winners, and all the competitors, who left their sweat on the platform, with a special thanks to all the helpers and judges who make events like this one possible. Please stay tuned for more information on our next competition (LongCycle Championship) in late April (still nailing down the venue), as well as more Competitions by Appointment (such as this comp) with results posted online.  Please follow us on Facebook to stay up to date on all events.


*The Pentathlon Handicap System
Real Score minus bodyweight in kilograms / was tested out for this competition, to see what effect it has on overall scoring, and as a way to even the playing field and encourage participation for all sized athletes. After careful observation, a determination will be made if it, or something like it, is included in future competitions. We'd love your feedback on the subject.