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Progressive Calisthenics - The Official Blog for the PCC Community

Archives for August 2013

A Brand New Day

August 20, 2013 By Danny Kavadlo 8 Comments

As the sun rises at the start of the day, the world is illuminated. The grass warms up, the birds start singing, and the mind awakens. The time is now; that day is today.

The first Progressive Calisthenics Certification in June was a life-changing experience for many bodyweight training enthusiasts. I was honored to be part of such a spectacular event, to help others in their path toward excellence, and to celebrate physical culture in its purest form. So many strong and passionate people showed up, with such a vast body of knowledge that we all walked out smiling, with our collective heads spinning.

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It was a thrill to break down, train, and explore progressions of pull-ups, squats, inversions, human flag, and much more. I witnessed some incredible breakthroughs and got asked some of the best exercise questions I’ve ever heard in my life. It is noteworthy to point out that in addition to the questions of form and physiology, I was often asked about the business of exercise. You see, many of the attendees were personal trainers, coaches, and instructors.

But before I can tell you that story, I have to tell you this story…

I love questions and I get asked a lot of them. Playwright Eugene Ionesco famously wrote “It is not the answer that enlightens, but the question.” In short: questions help everybody. Each day I receive emails asking me everything from dietary advice to the ever-popular, “What’s the trick for human flag?” [ANSWERS: Eat more fruits and veggies, less processed sugars and grains, and there are no tricks in fitness. That’s part of what makes it beautiful.] Again, I am frequently asked about the business. Trainers from all over the world contact me with questions about how to get a job, how to increase their client base, and, of course, how to get paid.

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Professionals in other fields (which often have nothing to do with fitness) reach out to me as well. Oftentimes, they are considering switching careers and becoming personal trainers. Isn’t that how many of us got started? We loved fitness and wanted to help others achieve their goals!

According to the labor department, there are over 230,000 personal trainers working in the United States. That number grows, even as overall employment declines. Yet still, 80% of new trainers never make it past their first year. It’s no wonder: despite all the trainer schools, CPT certs, and personal training websites, I have never come across any literature that discussed how to actually make it as a trainer… in real life.

About a year ago, I sat down to write a book that addressed all of this. The world has been ready for this book—now the ebook is ready for this world (available this fall in paperback.) Brace yourself for:

Everybody Needs Training

Proven Success Secrets for the Professional Fitness Trainer
–How to Get More Clients, Make More Money, Change More Lives

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You see, when I became a professional trainer, the coursework and academia did nothing to prepare me for reality. It was the knowledge and guidance of the other trainers, and of course, in time, my own experience that helped me go from a rookie, to a top gym trainer, to the fitness director in one of NY’s biggest and best health clubs. Eventually my path led to becoming an independent trainer/author/presenter. There were many roads and obstacles along the way, many stories to tell, which get covered in great detail in this book.

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The reality of client acquisition, what most PT sessions are really like (as opposed to the squeaky-clean, hypothetical ones in the textbooks), and of course, how to handle the most difficult client questions, is the type of stuff we get our hands dirty with here. We talk about the differences between working for a gym, a studio, or yourself, and there’s a full chapter dedicated to my time tested secrets of personal training sales.  There has never been a book like this before. Renowned lifter/author Dan John raves: “I don’t think I have ever seen this kind of depth in the field. It’s both obvious and ‘wow’ as you read it. Amazing stuff. It fills a gap in the community that, frankly, surprises me no one has really filled.”

Wow indeed.

Back to the first story…

You see, like the road toward smoothly executing advanced pull-ups, the path to being a successful trainer requires plenty of time and energy. There is no substitute for a thousand hours of practice and years of experience, for which no book, not even mine, can ever be a replacement… But it sure can help! Just remember, success in both calisthenics and personal training (and almost everything, for that matter) is based on hours and effort. Work hard; train hard!

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Speaking of training hard, a new group will gather next week for the second ever PCC. I couldn’t be happier. It is an honor to be a co-presenter and I’m looking forward to meeting everyone who attends. It’s always a pleasure connecting with like-minded individuals who share my passion.

It is the dawn of a new day. Let’s get to it!

***

About Danny Kavadlo: Danny Kavadlo, Master PCC, CPT is a Personal Trainer in New York City. He’s worked with hundreds of clients, including athletes, models, and celebrities. He has been featured in the New York Times, Convict Conditioning & Men’s Fitness. His first full-length book Everybody Needs Training is now available on e-book through Dragon Door. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Motivation and Goals Tagged With: calisthenics, Danny Kavadlo, Dragon Door, Everybody Needs Training, fitness business, personal trainer, personal training

My Journey to the Back Lever

August 13, 2013 By Angelo Gala 10 Comments

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It frequently catches me off guard when budding fitness enthusiasts ask me to teach them flashy drills such as kettlebell juggling, physio-ball air squats and kipping butterfly pull-ups. Sure these exercises may look impressive, however each complex movement pattern requires a level of physical competency and advanced coordination that isn’t just given away. All too often, these requests come from the same people who struggle with executing ten standard push-ups. Very rarely do people care about the benefits provided, they’re simply romanced by the “fun factor.” Demonstrate to the same person a back lever and you may see a pair of glazed eyes appreciating the skill, but not quite aware of the work required to get there.

If you are unfamiliar with the back lever, picture hanging from a pull-up bar, pulling your feet all the way to the bar, then sliding them in between your hands and rotating backwards until your chest is parallel to the floor below. The back lever finishes with a hip and knee extension that suspends your body into a plank formation while hanging from your hands. Sound fun? I thought so! But it can also do wonders for your strength, mobility and proprioception.

Working through the progressions will open up your shoulders, stretch your chest and strengthen the supporting musculature of your scapulae like no other. Once you are mobile enough to rotate your chest to parallel, the real core training begins. The back lever will simultaneously develop unbelievable amounts of strength and stability on both sides of your body. You can say goodbye to those weighted back extensions since this version of the lever will hit both your lower back and upper back musculature all while developing the awareness to align your spine in vertical, inverted and horizontal positions.

I was lucky enough to have some decent shoulder mobility and a very supportive baseline of strength when I began training this calisthenic. Here is the progression that worked for me:

Static Hang:
Starting from absolute scratch, you should develop the hand strength to hang from a pull-up bar for 30-60 seconds. If you can’t hang for that long, trying to support yourself as you flip upside down isn’t a great idea. You can practice hanging from both hands and eventually one hand at a time to develop your grip strength evenly on both sides.

Hanging Leg Raise (HLR):
To execute this requisite core exercise, pull down on the pull-up bar with both hands while simultaneously lifting your legs as straight as possible up toward the bar. Shoot for at least ten reps before you move on from here.

Skin the Cat / German Hang:
After developing strength from the HLR, it’s time to wiggle your feet in-between your hands and rotate backwards until you can look straight ahead. The finish position, known as the German hang, should look similar to your hanging start position with your legs dropping towards the ground, except your arms will be stretched behind your body. Initially you may find that you do not have the shoulder mobility to come around full circle or the fear factor may be just too great – that’s ok! Try performing a few rotations at a time, gradually increasing the amount of rotation on each attempt. Static holds in your deepest expression of the exercise as well as dynamic repetitions of the move will help loosen up tight muscles. Be sure to keep your shoulders active (squeeze the shoulder blades together and down towards your bum) as it will keep your arms attached to your body. Trust me, this is a good thing.

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Here we see a German hang and a standard bar hang side by side.

Tuck Back Lever:
Using the skin the cat technique, roll through your arms attempting to align your chest to parallel with the ground. After you pull through, tuck your knees tightly to your chest and lift your upper back to spot the ground ahead of your body. Your target here is to work up to a 20-30 second hold before you move on. Progressing your tuck lever is as simple as pushing your upper thighs away from your chest in an attempt to align your knees under your hips. Understand that this will increase the difficulty of the move exponentially. If aligning your knees under your hips feels sketchy and unmanageable, then slowly pull your knees only a few inches from the tuck position at a time. Be patient and work up to thirty second holds a few inches at a time.

Congratulations!  You are well on your way to getting the move under your belt and by now I’m sure that many people have stopped to stare at the insanity of your acrobatics!

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Single Leg Tuck Back Lever:
Once you can hold a tuck position with your knees stacked directly under your hips, you can alternate extending one leg at a time. In the beginning, it’s perfectly alright to send one leg back with the knee significantly bent. Soon enough you will be able to lock out your leg in its entirety. Keep in mind that your legs hold a significant chunk of your body weight so move slow or you might find yourself unexpectedly falling into a German hang. Don’t forget to work both sides evenly as preventing imbalance should be a goal in any fitness program. Thirty seconds per leg should be your target range of proficiency here as well.

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Full Back Lever:
We made it! It’s time to work on the full expression! Using leverage to your advantage will be the key to your success when practicing the full back lever. To execute, skin your cat until you can align your torso to about 45 degrees with your head angled towards the ground. From here, keep your knees tucked and begin to extend your hips. Once you feel stable, slowly straighten your knees until your body is fully extended into one long line angled roughly forty-five degrees from the ground. Keep your entire body as tight as possible. If you can hang here without too much issue, lift your chest to help drop your hips, moving your body position closer to parallel to the floor. The more parallel you become, the more you will feel gravity’s pull and the harder you will have to work.

All in all, I learned the progressions to this move and bagged it after almost exactly one month of work. I can’t promise the same rate of success as everyone’s starting strength and mobility will be different. As for programming, I practiced my back lever progressions three or four days a week. At least two workouts were specifically geared towards building volume in the different tuck positions with a target of three to seven attempts per workout. I worked up to owning each position for thirty seconds but started many of the holds with barely the ability to tolerate ten seconds. Other days I would skin the cat as a dynamic warm-up or finish my workouts with several sets in the German hang position so I consistently worked on improving requisite shoulder mobility and got comfortable going upside down. Keep practicing and be patient. Continued exposure to the demands of the back lever will get you there as soon as your body is ready for it

Give this a go, good luck and keep me posted on your progress!

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***

About Angelo Gala, RKC / PCC Team Leader: Angelo Gala has been a fitness professional in the Boston area for greater than 11 years. He is a Certified Strength and Conditioning Specialist through the NCSA, and has studied the Pranavayu system of yoga under David Magone.  He is a Dharma friend at the Sakya Center of Buddhist Studies in Cambridge, MA where he completed a 1 year intensive study of Mangalam Yantra Yoga under the guidance of Lama Migmar Tseten. Go to http://www.dragondoor.com/angelo-gala/ for more info.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: Angelo Gala, back lever, bar lever, calisthenics, instructor, journey, PCC, progressive calisthenics, shoulder mobility, tutorial, yoga

Erwan Le Corre talks Bodyweight, Part II

August 6, 2013 By Paul "Coach" Wade 10 Comments

 

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Erwan Le Corre is the founder of MovNat.

Erwan Le Corre is an icon in the fitness world. He is considered by many to be the modern-day inheritor of the French tradition of physical education (and that’s quite a compliment when you consider that the French created parkour, free running, and effectively invented the modern military “assault course”). Erwan is the founder of MovNat—an astonishing physical education and fitness system based on comprehensive movement abilities. There are many coaches who try to imitate what he does, but for people who have seen him in action—or learned from him—there will only ever be one Erwan Le Corre!

Paul “Coach” Wade (author of Convict Conditioning) recently got the chance to ask Erwan his opinion on all things bodyweight, on behalf of the PCC community. In Part I of this interview, Erwan shared his thoughts on his heroes, the thinking behind MovNat, and bodyweight efficiency.

In this second and final part of this interview, Erwan opens up about his status as “World’s Fittest Man,” his favorite bodyweight exercises, and performing sit-ups over an eight-lane superhighway!

Paul Wade: Erwan, what are your favorite bodyweight movements?

Erwan Le Corre: Probably the “muscle-up” (this name is just SO weird, what does that mean exactly?!) simply because it is such an explosive movement that demands power but also coordination and balance. It is also adaptable to different environments, not just gymnastic rings, you can do it on a tree branch, a platform, a cable or rope etc…you’re looking up and the next second you’re looking down from an elevated place. To many people it is an inapproachable feat but when you’ve trained to make it almost effortless it’s such a bliss.

But that’s thinking “bodyweight movement” for strength. You know, holding a simple deep squat, and be super relaxed in that position and hold it for a long time, this is maybe the simplest, most enjoyable human movement and position of all. How many people out there can fully squat and hold it minutes in a perfectly relaxed state? There is more to a functional, competent body than just the impressive stuff that demands strength or power.

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Al Kavadlo is a master of the muscle-up!

Paul Wade: Actually, “muscle-up” still seems like a strange name to me—in jail, these were called “sentry pull-ups,” which kinda makes a little more sense!

Do you use progressions in your teaching? (For example, beginning with easier push-ups on the knees, and moving to one-arm push-ups.) If so, could you give us an example?

Erwan Le Corre: Of course! Do you seriously think I’d take a completely deconditioned person (I call them “zoo-humans”) in the woods and say, have them walk in balance across a fallen tree trunk above a raging river? That would be criminal! Where should people start? They start not in natural, unpredictable and complex environments but in controlled, or at least managed environments that are predictable and safe. Or else you don’t have a coaching and physical education system, you have no system and you’re a jackass.

So I place a 2×4 wood beam on the ground and voila, here you go, you’ve got an environment with basic, entry level of complexity but that does challenge the beginner. It demands not just “balance” but “balancing skills” and you start practicing safely and progressively that way. Another example, before you train muscle-ups you train explosive pull-ups, before you train explosive pull-ups you train regular pull-ups, before you train regular pull-ups you train a variety of hangs and hanging traverses (the “side-swing traverse”) etc…

The priority is always the establishment of movement quality and efficiency through technical work. Then you gradually increase volume, intensity and complexity. Gray Cook puts it simply like this, “First move well, then move often.” In most cases motor-skills and conditioning will develop symbiotically. Depending on the movement, and/or the environment complexity, a physical action may demand more motor-control, or more strength and conditioning. I’ve addressed this earlier but I like to hammer it because it is so important. So the way you train sometimes involves both aspects, or may dissociate them. I’ve seen guys who could do tons of pull-ups but were unable to climb on top of the horizontal bar, I mean even after trying a few times. No amount of general conditioning can compensate for a lack of motor-control and technical skill. An hour later they could climb on top 6 different ways after learning the techniques.

I also have seen guys who could do tons of pull-ups unable to climb a horizontal bar even with technical instruction, do you know why? Because the bar was too thick, smooth and slippery for them and they couldn’t hang to it very long, let alone attempting to just pull themselves up, as they simply didn’t have the necessary grip strength to do so. You’re only as strong as your weakest link, and not amount of technical instruction will compensate for a lack specific conditioning or strength. And if you want to know, all these guys were highly trained CrossFitters. Take the test I mentioned above and see how it goes. If it doesn’t go as well as you thought it would, you have two options:

– re-assess the way you train (and maybe the reason you train), and modify your training regimen consequently. Maybe take a MovNat course or certification workshop.

– just forget about it and get back to your routine.

Paul Wade: Erwan, so far I am surprised by how much your thinking has in common with what I would call the “old school calisthenics” approach to training—you make a throwaway comment “you are only as strong as your weakest link,” but very few people will realize how important that understanding really is.

What’s your personal training regime like now, in brief? How many days per week?

Erwan Le Corre: I rely on my intuition. Not everyone is endowed with good intuition about themselves, their body and what’s the best way to train, I am fortunate that I’ve got a lot of experience and I know myself well, I have explored many training modalities and mastered a few. I’m also opportunistic. If I am somewhere with water I might swim, if I’m in a gym my training will be slightly different, or in nature, or at a martial art academy, depending on what a particular place has to offer. Personally, routines are not my cup of tea, but this being said routines and programs are very important for beginners, or when you have a very specific objective, like an event you want to participate in and you want to kick ass, or at least survive. Programming IS part of MovNat. It’s just that at the moment, my training doesn’t follow a particular structure. It’s free, intuitive and opportunistic, and I am mostly maintaining a decent general level of skills and conditioning. It can change tomorrow and I can decide to structure my training again, with particular goals. There’s no rule. I also want to say that it is very important to manage health for longevity.

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Bodyweight-based training can be opportunistic—use whatever is around you to build your skills and abilities.

 There’s only so much your body can take. Aging is real. You can’t prevent it, but you can decide how fast it goes, and avoid poor lifestyle choices that make you age even faster. Overtraining and under-recovery participate in aging faster, including uncomfortable symptoms such as joint pain etc…At almost 42 I am fortunate that I experience so far very limited symptoms like that, and it has to do with the way I train, in term of movement quality but also the way I treat my body overall. If I were to tell you I train X number of days a week, or X number of hours, or X number of sets and reps, does it actually mean something THAT objective? What is the quality of each movement performed? At what intensity? How prepared is my body? How do I recover? How do I treat myself? You know the latter questions only seem more subjective, but IMO they are actually more objective than any indication of numbers. The body doesn’t know anything about numbers. It only knows about movement patterns and sensations. How you FEEL should be your number one indicator or adequate training and practice. Feel amazing and don’t settle for less. You’ve got one life. At the end of your journey you will have forgotten all the details and numbers of your programs. But you will never forget how they made you feel.

Paul Wade: An amazing attitude—a lot of advanced guys think the same way.

Guys like Demenÿ and Hébert believed that an athlete should have mastery of their body in any environment—underwater, on rough terrain, even high above the ground. You are known for having performed some very unusual feats in this tradition. (For example, Erwan famously had a sit-up competition with Jean Haberey, while both men were hanging from a bridge over an eight-lane superhighway!) Could you tell us some of the thinking behind this please?

Erwan Le Corre: I think lots of people lack motivation to exercise because the purpose behind it is either unclear or too superficial. It can be unclear when you’re aiming at general aspects of “fitness” but without ever really assessing their transferability to real use. Because of this vagueness, you need to focus on something that is more tangible to you, like number of sets and reps. That may be rational in some way, but your mind needs something more substantial and real to be really excited. My mind at least, and that which of people who train with us. Superficial goals like a better looking body are legit, but they are not deeply satisfying.

So I’m not saying that having specific goals that can be measured is unimportant, it actually is very important for a number of reasons, such as assessing progress, the effectiveness of a program and motivation for instance. All I am saying is that when there’s a truly practical goal in mind, let’s say I’m going be able to carry somebody on my back a whole mile, or I am going to train to hold my breath 3 minutes straight so I could dive and rescue someone if needed, or I will become fast at running so I could escape a threatening situation swiftly…you see, these are practical goals. The indications of the one mile firefighter carry or the 3 minutes breath hold only matter because the objectives are practical performance, but if you remove that and just look at “one mile” or “3 minutes” then it doesn’t mean much anymore.

The practical goals go beyond the current perception of what is “functional.” You step on a bosu and do rotational lunges and that’s functional. Fair enough. But what actual practical physical action are you performing? If it is not clear in your mind what you’re trying to replicate, then you might get bored very soon because it won’t click in the back of your head. Practical goals give you, and your training, a deeper sense of purpose, that increases and maintains your drive to exercise hard and consistently. Because you want to acquire real-world physical competency, or to maintain it. You want to know what you are capable of, what you are made of. There’s a sense of reality and realism that is undeniable. You can walk the streets with the self-confidence of a person who knows they won’t be completely helpless to themselves and others if a difficult situation arises. Be useful, know you are. This is a great feeling!

Paul Wade: What, in your opinion, is the biggest barrier to fitness in the modern age?

Erwan Le Corre: Mentalities. There are gyms everywhere, parks everywhere, nature, cities. There are millions of fitness videos online for people who seek motivation, and books or trainers for those who seek knowledge or guidance. But the sad reality is that the average Joe and Jane are real “zoo-humans.” Why on Earth would they even want to move or exercise? Why such a physical punishment when you can be comfy at home and hide your physical suffering with pills and entertainment? Comfort is weakening, but people seem happy to be soft, they joke about it, every TV commercial makes people laugh about useless, helpless human beings who are completely disempowered. There’s a global culture of voluntary disempowerment. It is both a mass-condition and a mass-conditioning.

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Bodyweight fitness is about more than strength and huge muscles. How is your running? Your climbing, your swimming?

Change this mentality and you will have legions of people who realize that exercising, especially moving in natural ways, is not a chore, not a punishment, not an option, but an expression of their most beautiful human nature. It belongs to all of us regardless of what makes us different. It has the potential to bring us all together. I want to awake in a world crowded with self-actualized, self-empowered individuals. Instead I wake up in a world crowded with dormant minds and lazy, soft bodies. The people who train physically and want to stay healthy and strong within a society that is sick and weak are modern heroes. They may not want to be part of an elite, but in some way they are. But my point is the opposite of trying to create elites. It is rather that everyone would be liberated and empowered. I have created MovNat with this vision in mind. It is quite the romantic, utopian and delusional vision, yet I am innocent enough to believe a change will take place. In my inner world, the change is taking place NOW.

Paul Wade: Wise words, my man. Are there any long-standing myths about strength and fitness training you would like to see vanish from the face of the earth?

Erwan Le Corre: Probably the idea that all there is to fitness and building a body is to grow bigger muscles. It is not really a myth but an overwhelmingly common perception. There is more to building a body than building muscles, and there is more to building a human being than building its body. To me fitness is the level of your energy at every level, physical, mental, emotional and spiritual. This is old school, in the sense that the ancient Greeks thought like that, all the main pioneers of physical education in Europe all thought like that. They didn’t seclude themselves to a purely physical realm. They wanted people to be whole. The mainstream, commercial fitness industry has absolutely no interest in you thinking like that. You don’t make much money on self-actualized people, that’s why.

Paul Wade: You have been called The World’s Fittest Man due to your wide-range of abilities. Any final tips from the World’s Fittest Man?

Erwan Le Corre: This is one of the myths you were mentioning earlier and that needs to be debunked. Christopher McDougall, NYT Best-seller author for “Born To Run” has written in a article he wrote for Men’s Health a few years ago that I may rank as one of the fittest men on the planet. Well, it all depends on what criteria. Few people, I admit, are able to follow me in my “world” and keep up with every type of physical challenge they could encounter, on any terrain. I’ve met many inspiring specialized athletes that all could kick my ass in their specific field of predilection. I’ve met guys who are generalists, like high level CrossFitters, but who forget that reality is specific and that specific training is required for every aspect of competency you want to be ready for. But don’t be mistaken. I couldn’t care less about competition and rankings. I’m not here to prove anything, but to embody my philosophy and spread the MovNat system. All I hope is that MovNat will produce many “fittest guy on Earth.” Most importantly, just train smart and hard and become YOUR fittest, this is what truly matters. The rest is just ego. Don’t neglect areas of your physical competence and potential and leave them under-developed. It’s really a loss for yourself. Become the fittest you can be in all areas of natural human movement is probably the best tip I can share.

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MovNat students learn to use their bodies in different environments—not just in an air-conditioned gym!

Paul Wade: Erwan, you are a phenomenal example of natural fitness! Thanks for your time.

Erwan Le Corre: Compliment taken. You’re not bad yourself! Resiliency is a beautiful thing. I want to tell people this: whatever you thought or told yourself you were, whatever you are or were told you are, it doesn’t matter anymore the moment you decide to redefine and remodel yourself into the most self-actualized person you can. ON YOUR OWN TERMS. Because if you can’t empower yourself…who will?

 ***

Erwan Le Corre is the founder of MovNat. To find out more about his training approach, head on over to http://www.movnat.com/.

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Paul “Coach” Wade is the author of five Convict Conditioning DVD/manual programs. Click here for more information about Paul Wade, and here for more information on Convict Conditioning DVD’s and books available for purchase from the publisher.

 

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: advanced, bodyweight exercise, Convict Conditioning, Erwan Le Corre, fitness training, movnat, muscle up, natural movements, no gym necessary, outdoor training, Paul Wade, strength

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