Archives for May 2015

Preparing for the PCC Experience

May 26, 2015 By Doug Fioranelli 6 Comments

Al and Danny Kavadlo Finger Tip Pushups

In our ever-growing, fast-paced world, the need for instantaneous information extends through many areas in our lives – especially fitness. Topics like: The 5 Best Exercises You’re NOT Doing and Three Secret Hacks to Gain Strength Instantly promise quick results with minimal effort. Much of the fitness industry has gone the way of the late night As Seen on TV infomercial where we bounce from different training ideas, exercises and equipment only to have them all collect dust in either the corner of the room or the corner of our minds.

I do not blame the trainer for getting sucked into this slick style of marketing, nor do I blame companies for using these marketing tactics to gain a wider audience and increase their bottom line. In this day and age we are responsible for ourselves and it would probably serve us best if we took a few deep breaths before we dive into the latest trend.

I have been a proud RKC instructor since 2008 and have been happy with Dragon Door’s products and courses; I’ve also admired their marketing strategies. Like it or not, marketing is essential to grow a brand or business and it usually requires something memorable or out of the ordinary to make a person take action. Seeing the Kavadlo brothers performing feats of strength with only their bodyweight is truly inspiring and sends that immediate shockwave of determination through the body: I want to do that.

Al and Danny Kavadlo Elbow Levers

Still, I didn’t want to jump right into the PCC certification for fear that it was Dragon Door’s way of staying relevant in the ever changing landscape of fitness and it would not be as good an experience as advertised. After taking a step back and doing more research I decided to sign up and I am glad that I did. All throughout the years Dragon Door has remained true to their roots and backed up their marketing by providing a learning experience of the highest quality.

First off, they bring out the best instructor team. Al and Danny are the best not only because they can wow any mortal human being with their movement prowess; they can also actually teach the movements they are performing in a safe and progressive manner.

Like every other Dragon Door course I have attended, Al, Danny, Adrienne and the rest of the team were focused on the curriculum and were direct with their approach. Their primary objective was to not only teach the movements in easily digested portions, they also wanted to teach us how to instruct our clients through the progressions.

The other thing Dragon Door has done remarkably well with the PCC is to make the course all-inclusive for every age and fitness level. People might have one of two types of reservations when considering the PCC: Either it is going to be too difficult or it is going to be too easy. I was in the former class, having only trained bodyweight basics like squats, pull-ups and push-ups; I had never challenged myself with advanced progressions and variations.

Balancing the course to make it appropriate for everyone in attendance seemed like an impossible task, but the instructors handled it beautifully. I can say this is truly a certification that includes everyone. The participants at the PCC I attended in Encinitas this January were a great mix of male and female fitness enthusiasts ranging in age from 18 to over 60, each bringing different training backgrounds and skill sets. For every core exercise presented the instructors had several remedial options as well as advanced options. Everyone was able to find variations to practice that were challenging, yet appropriate for their individual fitness level.

L-sits PCC Encinitas

The PCC Century Test

In true Dragon Door fashion, you have to demonstrate proficiency in basic movements and pass the Century Test to earn the PCC credential.

I had a client ask me recently “why does there need to be a physical test to prove you are a good coach?” I thought about it for a moment and told the client that “testing is a way to truly devote yourself to a challenge and bring out a better version of yourself. You have to put some skin in the game!”

After signing up, I had to ensure I was successful at completing the test and passing the course. Here is the blueprint and workouts I used during my PCC century test preparation. I hope it serves you as well as it did me.

Do Your Homework

Before diving right into a program I wanted to first understand exactly what I was getting into. I found a great article on the Dragon Door website by Adrienne Harvey which helped address the exact exercises, repetitions, techniques, order and time allotment I needed for the test. I wrote all of these on top of my workout training page so I always had them in front of me. They are as follows:

Century Test Chart

I officially began my training six weeks out from the certification. After my research I decided to test myself to see where I was from the start. I went in fresh after my normal warm-up and went through The Century trying to be as strict as possible with form.

I was mostly happy with the results, however there was work to be done and this baseline test showed me exactly where I needed to center my attention. I could feel that my form became sloppy as each exercise wore on. In my previous training programs I had not been performing push-ups and pull-ups in the higher repetition ranges I needed to pass the PCC test, so this would be my primary focus.

Getting your Reps Up

I dedicated three of my five training days to the specific bodyweight exercises of the PCC. After practicing various combinations of calisthenics, I would rest and perform the PCC test at the end of my workout to see if I improved. I liked adding the test at the end of the workout because the PCC certification test is performed at the end of the three-day training course so fatigue will be a factor and being able to pass when you are tired is essential.

One workout I did I called The Century and a Half. Like the name implies, you do the entire Century at the end of your workout and after your pull ups, you start right back with the squats and perform all of the exercises for half the number of repetitions. I allotted myself a maximum of 12 minutes to complete the century and a half routine.

If you find your general conditioning lacking, it may cause a problem during the PCC test. For this, I added some sprints into the training mix. Trust me; you want to be in good cardiovascular shape for the Century. Your adrenaline will be pumping–and after your 40 squats so will your heart rate. If you cannot catch your breath the rest of the test could be a struggle and you don’t want to let your cardiovascular system be your undoing.

I have a local track that has pull-up and dip bars so it was a perfect place to combine calisthenics with cardiovascular training. For my favorite workout I would run 400m at a pace that was comfortable and then I would do as many pull-ups, hanging knee raises and push-ups as I could with good form. When I was done I would repeat three more times.

Not only was I training my cardiovascular system I was performing the calisthenics movements during a state of elevated heart rate and, especially after a few runs around the track, a state of fatigue.

If you live in an area affected by real winter weather or don’t have a track with pull-up bars, simply bring a jump rope to a location that does. Skip for 1-2 minutes and then perform your bodyweight exercises for however many rounds you see fit.

With meticulous thought towards every detail, Dragon Door has truly done it again with their PCC certification course. It is a testament to how they understand fitness and the people who seek knowledge to make themselves and their clients better. If you are willing to practice the basics, you should have no problem passing the PCC exam and enjoying the weekend. I know I sure did!

Danny Doug and Al

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Doug Fioranelli, PCC, RKC-II, holds a Master’s degree in Kinesiology and is the owner of Rise Above Performance Training™ in Belmont, CA. Check out his blog for more training articles and videos at DougFioranelli.com

Don’t Mess With Texas

May 19, 2015 By Danny Kavadlo 16 Comments

Danny Kavadlo With Awesome Hat

My brother Al Kavadlo and I rode into town this past Friday rarin’ to go, looking forward to bringing Progressive Calisthenics to the Lone Star State for the very first time. The bodyweight beasts we encountered were obviously just as excited as we were, judging from the incredible level of enthusiasm, energy and positivity!

Day One

I love the first day of the Progressive Calisthenics Certification. We enter the room as strangers but leave as family. From one-arm push-ups to full press flags (even a first-time one-arm pull-up!), many PR’s were established, as many bonds were made. The calisthenics wrecking crew muscled up to the challenge and then some.

More human flags than you can shake a stick at!

Day Two

The roadhouse thunder raged on during Day Two. Squats, lunges and pistols were followed by back bridges, gecko bridges and even stand-to-stands! We got down on the ground for the mid-section holds and back up on bar for back and front lever progressions. The feats of strength, balance and flexibility were rivaled only by the solidarity and encouragement. This group of Texas tornadoes delivered the goods!

Day Three

The last day of PCC begins with hand balancing and ends with the Century Test. But the true balancing act is juggling the emotional highs of such a special experience with the bittersweet feelings of leaving our new-found calisthenics brothers and sisters. The real test lies in the days to come: now that this world-class experience comes to an end, how do we maintain the strength, the technique and the bond we all shared with one another?

PCC Texas Partner Pistols

Sure ‘nuff, even though the weekend is now over, our journey is just beginning. Thanks to the PCC blog, Dragon Door’s extensive library and Dragon Door’s upcoming Health & Strength Conference, the PCC community will continue to grow. Remember, the first rule of PCC is you do talk about PCC, so keep on spreading the word!

We’re fixin’ to head back, y’all hear?

PCC Dallas Texas 2015 Group Photo

The posse’s getting bigger,

-DK

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Danny Kavadlo is one of the world’s foremost authorities on calisthenics, nutrition and personal training. He is the author of the Dragon Door titles Diamond-Cut Abs and Everybody Needs Training. Danny is known for his minimalist philosophy, simple approach and motivational talents.

A true in-person experience, Danny is a Master Instructor for Dragon Door’s Progressive Calisthenics Certification. He has been featured in the NY Times, TRAIN, Men’s Fitness and is a regular contributor to Bodybuilding.com. Learn more about Danny at www.DannyTheTrainer.com

Actions, Not Words

May 12, 2015 By Al Kavadlo 50 Comments

Al Kavaldo Goals Lead Photo

“Don’t think, feel! It is like a finger pointing a way to the moon. Don’t concentrate on the finger or you will miss all that heavenly glory.” –Bruce Lee, from Enter The Dragon

It may seem obvious, but if you want to get something done, the only way to do so is to take action. You actually have to DO the thing. And it’s almost always better to do it sooner rather than later.

Thinking about something is not the same as doing it. Reading about something isn’t the same either. Talking certainly isn’t doing. In fact, talking is counter-productive in many ways. When you talk about doing something, you scratch your itch to do the thing and you may now be less likely to actually do it. You’ve alleviated the need to take action in the moment because you just made a plan. (And plans always play out exactly like we want them to, right?) You also feel good because the person you told has probably congratulated you on your decision. Why not celebrate with a cupcake?

Zip It Good
Here’s what I want you to try: the next time you decide on a goal for yourself, don’t tell ANYONE! Keep it to yourself. If you really feel passionately about this goal, bottling it up will make you think about it more. Thinking about it more will make you more likely to do it. You will want to explode when you finally get the chance to take action. That is, unless you weren’t really serious about doing it anyway. If that’s the case, good thing you didn’t make yourself look dumb by telling all your friends about it and then not following through.

I know, I know. Every book on goal setting tells you to tell your friends about your goals. Telling people gives you accountability, they say. Blah, blah, blah. I already know from over a decade in the personal training industry that plan doesn’t tend to work. Talking is talking. Doing is doing. They aren’t the same thing.

Al_Danny_Kavadlo2

Psych!
Of course there are things in life that we need to mentally psych ourselves up for beforehand. Exercise is usually one of those things. I mentally prepare myself for every one of my workouts. I think about working out, I visualize myself doing it, I project positive thoughts out into the world. I might even have a template of which exercises I want to do and what order I want to do them in (though I’m also prepared to deviate from that plan). But I don’t talk about it – at least not until after I’ve taken action. When you spend all your time talking about things, you’re paralyzed by them. You only learn to walk the path by taking the first step.

One of my favorite Zen parables tells of a great scholar who came to Buddha seeking knowledge. “I have many questions for you,” the scholar told Buddha. “I’ve been told you are the only one who can answer them.”

“I will answer all of your questions,” replied Buddha. “But before I do that, you must fulfill a requirement. For one year, you must be with me in total silence. I can answer you now, but you are not ready. You must first empty your mind of misconceptions. Study with me in silence for one whole year. Only then will I answer.”

The scholar accepted Buddha’s offer and began to study under him in silence. After a year had passed, Buddha told the scholar he could now ask his questions. The scholar remained silent, as he no longer had anything to ask.

BukowskiGrave3

Don’t Try
Poet Charles Bukowski has the words “Don’t Try” written on his tombstone. Star Wars fans will remember Yoda’s famous advice to Luke Skywalker, “Do or do not. There is no try.”

These maxims can be confusing to many people, as they’re diametrically opposed to Western culture’s emphasis on goals and outcomes. We are taught from childhood that winning is the most important thing in the world and that happiness comes only from achievements. Ironically, the most “successful” people in the world are often prone to depression, drug addiction or worse. We see it with Hollywood actors, famous musicians and even Wall Street business executives; all the success in the world cannot fill the void one feels inside when material goods and ego-driven achievements are the only motivation in life.

When Bukowski says “Don’t Try” he doesn’t mean that you should give up on life and sit on the couch all day watching Youtube videos while you stuff your face full of gluten-free snack cakes. Yoda and Bukowski were both trying to convey the Buddhist concept sometimes called “effortless effort” – the idea that letting go of an attachment to any outcome frees you up and allows you to be fully present in the moment. When we forget the goal, we have no choice but to focus on the process itself. If you are always focused on goals, you will miss the entire journey. Instead, focus on doing each little task along the way with care and attention. Get lost in the moment; it is the only path to true joy. This is the “Zen Mind” I aim to bring to fitness.

Al Kavadlo One finger Headstand

When newcomers ask me for advice on training, I tend to keep my tips as brief and simple as possible. Rather than write out a detailed 6-week exercise template, I’ll simply tell a beginner to make a point to exercise consistently for one week. Once they make it through that first week, the only goal that I recommend is to continue for another week.

The specifics of training don’t matter if you don’t take action. Three sets of ten? Five sets of five? You can have the best plan on paper, but it means nothing until you actually do it. Only once someone has consistently made exercise a regular habit for several weeks do the details start to matter.

Pumping Irony
I realize there’s inherent irony in writing an article all about how talk is cheap. Though the written word tends to have more of an authoritative feel to it than speech (where do you think the word “author” comes from?), reading can’t do much more to help you take action than talking can. In fact, I have a confession to make: this article can’t really improve your life. Only you can do that. Nobody outside of you can ever effect change in your life. Not me, not Danny, not Coach Wade or anyone else. You and only you – and that’s the only way it’s ever going to be.

That’s right, nothing outside of yourself can ever bring you happiness or fulfillment, but I’m hoping my words can help you come to that realization. Let this article be the finger that points you to the moon. But please, don’t miss that heavenly glory!

Al with Buddha Street Art

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About Al Kavadlo: Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of five books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.

Upgrade your Life and Looks with the Knee and Leg Raise Chain

May 5, 2015 By Adrienne Harvey 46 Comments

Adrienne Harvey Hanging Knee Raise

The humble but powerful knee and leg raise progressions featured in the PCC Workshop and Convict Conditioning don’t always get as much attention as some of the more visually intense exercises. Even though these moves might not be tailor-made for showing off online, don’t underestimate their importance. These progressions are the sort of “strong silent type” movements which build the muscles and coordination necessary to attempt many more advanced moves. In the context of the Century Test, the 20 knee raises also (along with the bodyweight squats) have the same requirements in the men’s and women’s tests. These 20 knee raises have sometimes been or directly led up to the make-or-break moment in a Century Test.

Testing aside, the hanging knee raise and leg raise progressions are not only great for working on your midsection, they’re a great reason to spend more time hanging on the bar and strengthening your grip. In the video at the end of this blog post, you’ll see just one of the many possible grip variations you can use when practicing hanging knee raises. Almost by accident I started doing a challenging fingertip variation—just because the available overhead support happened to be an I-beam. It was a fun challenge that really raised the difficulty of a few sets of 25 knee raises in my workout that day. Hanging knee and leg raises are also a great way to determine what you need to work on most. What “gives out” first? Your abs? Grip? Shoulder engagement? Start in on a max or near-max set of hanging knee or leg raises and you’ll soon find out!

In a crowded gym with people fighting over the more “traditional” or ab-specific items, all you’ll need to do is find a good overhead bar and you’re set. Out in the “the wild”—on a municipal fit trail (like the one in my video) or even a playground, you can easily get in some ab work, without having to lay on the ground that might be muddy. The powerful knee and leg raise drills leading up to the hanging bar work in Convict Conditioning are extremely valuable, can be practiced anywhere at all, and start at a level where literally anyone can begin and benefit. If you’re still “on the ground” with your knee and leg raise progressions, you can always still work on your strength and strategy with timed hangs on the bar.

To meet PCC standards, you shouldn’t be swinging around with your hanging knee raises. A quick but not-so-easy way to make sure you don’t swing is to really control your grip on that bar. RKC kettlebell enthusiasts will recognize the idea of trying to “bend” or “break” the bar (or in their case the kettlebell handle). In the video below I break some sticks to give you the idea. Thinking of bending the bar in this way will stabilize your upper body and give you a solid foundation for hanging knee raises, hanging leg raises and any number of twisting variations that would otherwise have you looking like an out of control set of human wind chimes. Keeping yourself in control on the bar is a great habit to start developing and to have in your personal toolkit.

Adrienne Harvey Hanging Pike Raise

You can use the hanging knee and leg raises to a work on your grip, and to strengthen your other moves. Really, any time spent working on the bar will have positive effects on your training, strength, and physique. While many of us don’t publically talk about this last item—our physical appearance—let’s get honest about it for a minute. It’s simply human nature for us to want to look our best (at least to our own definitions). While the real benefits of these hanging knee and leg raise progressions are increased usable strength, a great side effect is some muscular development in the midsection. Provided your nutrition is in line, this can result in the coveted six pack, or the “flat tummy” touted in women’s fitness marketing. While I personally think performance and strength are better long-term motivators, having those positive visual side effects certainly doesn’t hurt! I will say that most people seem to have better long term training commitment if outward appearances are not their ONLY motivator.

Having a strong, trained midsection really sets you up for success (and safety, since a strong abdomen protects your back) with all kinds of lifting and other fun activities. I could even go so far as to say that having a strong midsection can generally improve your quality of life. (You can do everything from lift everyday heavy objects without injury to holding your own while trying a new activity like stand-up paddleboarding.)

Once you’re comfortable doing a few hanging pike raises (the PCC term for a leg raise taken up to shins to the bar) and have a reasonable grasp on pull ups, you can also try a fun and useful move called the “rollover”. While some people like to kip into this move, if you have the requisite strength, you don’t have to! Perform about ½ of a pull up, then pull your straight legs up and slightly past the bar, you’ll easily roll right over and be on top of the bar. This is a great way to practice bar dips or negative muscle-ups without burning yourself out trying to get on top of the bar. It’s also a lot of fun and looks cool! Towards the end of the video below, I demonstrate the rollover somewhat slowly so you can see what’s happening. While I had the necessary strength to do this move for a very long time, figuring out the timing of it was the crucial key.

This video is a medley of hanging knee and leg raise tips, variations, and training ideas I’ve put together just for you:

How are you using the hanging leg raise chain in your training?

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Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, originally RKC Certified in 2010, and RKC Level 2 certified in 2011, kettlebell and bodyweight training have been crucial in Adrienne’s personal quest for fitness. A core member of the PCC team, Adrienne loves sharing her knowledge with small groups and individuals. She also loves to develop recipes and workout programs to further support performance, body composition, and of course—FUN. Go to http://www.giryagirl.com for more information about Adrienne!