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Progressive Calisthenics - The Official Blog for the PCC Community

Danny Kavadlo

DIAMOND-CUT ABS: Here It Is!

October 28, 2014 By Danny Kavadlo 42 Comments

Danny Kavadlo Diamond Cut Abs BookMy inbox has been overflowing.

People email me about abs more than anything else… more than tattoos or even human flag! It’s no surprise. Abs fascinate us on a cultural level. Always have. In fact, even those who don’t work out are often obsessed with abs. Abs are everywhere in pop culture, from billboards to music videos. Magazine covers to TV commercials. Abs all day, every day.

Danny Kavadlo Abs Diagram

The questions I get asked often require long answers. While I do my best to reply as detailed as possible, a subject like “what I eat” cannot be properly addressed in a Facebook message. That’s why I had to write Diamond-Cut Abs! It’s also why I included a chapter specifically titled What I Eat. People want to know what exercises they can start with. How to design a program. They want to know what workouts I did back in the day, as well as what I currently do now. It’s all here!

I also made sure to include exercises for men and women of all fitness levels and body types. This book has all my answers to these and many more questions. As a matter of fact, DCA is just about everything I have to say about abs. This is the raw uncut. The real deal. There is a lot of conflicting information out there. Read this book and find out exactly where I stand.

Danny Kavadlo Abs
Caption: Find out exactly where I stand on nutrition, training and cardio.

As much as it’s about exercise and nutrition, DIAMOND-CUT ABS is also a book about lifestyle, balance and harmony: a philosophical (as well as physical) approach to achieving the rock hard six-pack of your dreams. You have to buy this book!

Diamond-Cut Abs is also by far my most personal work to date. It meant a lot to me to be able to open up to you. I tell of my journey through life (and abs) starting as a kid in Brooklyn doing sit-ups and watching Incredible Hulk reruns, to who you see before you today (whatever that is!) I tell you how I trained every step of the way.

Al Kavadlo Danny Kavadlo Adrienne Harvey

Check out the book that Paul Wade calls “The best book on abs training ever written” and let me know what you think in the comments section below.

Keep the dream alive,
-DK

***

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

Filed Under: Progressive Calisthenics Tagged With: abdominal training, abs, Danny Kavadlo, Diamond-Cut Abs, fitness, midsection training, nutrition

Suit Yourself

September 23, 2014 By Danny Kavadlo 30 Comments

Danny Kavadlo Dressed up in a Suit

This was not a post I planned on writing, but it had to be written. You see, when the above photo was innocently shared on social media last week, it sparked a conversation that, quite surprisingly, I had never seen publicly addressed. The subject was something I’ve personally spoken about many times, but had no idea how many others were on the same page. Again, my Calisthenics Brothers and Sisters, it’s proven time after time just how much we have in common in this path of fitness and life.

The comment that initiated the conversation was made by Karen Lee, the wife of Jason Lee, PCC Instructor. This is what she said:

Karen Lee Social Media Screenshot

Good call, Karen! Here it is.

A few months ago I wrote an article for Bodybuilding.com in which I described what has become known as the Calisthenics Body: a male physique that is strong and broad in the shoulders, wide in the lats and shredded in the abdomen. I detailed how, despite the high amount of lean muscle mass of this streamlined human machine, he remains narrow in the waist, though muscular in the legs. Simply put, calisthenics staples such as bar work, push-ups, pistol squats and levers, along with a clean diet, result in a very distinct body type. (For more read the entire article here.)

Most commercial clothing sold in America is not tailored to fit the Calisthenics Body. Rather, it’s mass-produced for the “Wal-Mart Male”. Whereas the PCC male hits the pull-up bar a few times a week, many Americans hit the bar at TGIFriday’s for an oversized drink and nachos platter instead. For the record, any food consumed that we do not metabolize for fuel will be stored as body fat, not only harming your pull-up game, but increasing your waistline. Besides poor eating habits, many people choose to be sedentary whenever possible. Unlike the Progressive Calisthenics enthusiast, the average American drives when he can walk, sits when he can stand and makes excuses when he can train. This lack of activity actually lowers the metabolism, which further increases body fat (not to mention estrogen) in the Wal-Mart Male. It’s a downward spiral from there. Hence the “ginormous waist” to which Mrs. Lee refers, which comes standard-issue on most pants.

Danny Kavadlo -- Calisthenics Abs. Can you pinch an inch?
Calisthenics Abs. Can you pinch an inch?

Since the target demographic of major clothing manufacturers doesn’t exercise, the pants-with-the-oversized-waist are often complemented by wide-bellied jackets with pint-sized shoulders. This is why you have to buy a jacket two sizes too big and get the mid-section drastically taken in if you do push-ups, pull-ups and dips with any regularity at all. Sad but true.

It is not only the suits affected by this madness. Jeans, drawers, shirts and shorts are all manufactured with the ample-bodied desk jockey in mind. Even athletic apparel is tailor made to fit the physique of the overweight! That’s right. It’s hard to get a pair of workout pants with a leg-to-waist ratio that resembles that of anyone who actually works out! Ironic, don’tcha think?

The fact that most clothing companies cater to the average, overweight consumer really shouldn’t come as shock to anyone. After all, that’s the target of almost every commercial product there is, from cars to televisions, mobile devices to appliances, and obviously food products and supplements. The industry changed to “suit” the needs of the typical consumer. Again, not surprising.

It’s hard to find clothes that fit. No wonder Al and I seldom wear shirts!
It’s hard to find clothes that fit. No wonder Al and I seldom wear shirts!

But what I do find surprising is that sizes themselves have changed. By this, I am not referring to the fact that “Medium” or “Large” are bigger than they were years ago (as is the case with both clothes and food portions). What I am speaking about is that a lot of clothing labeled “32-inch” waist actually has a waist that’s bigger than 32 inches. Be it slacks, jeans or boxers, the printed measurement is not always the actual measurement! How can this be, you ask? It’s easy. We are being lied to. In order to keep the Wal-Mart Male happy, his corporate masters will tell him anything… even that a 35” waist is a 32”.

Danny Kavadlo With Pants

So what can we do? Well for starters, if you find a particular brand that fits your physique, then stick with it. Every company measures things a little differently. See which, if any, work for you. Apart from that, always make it a point to try things on. Allow extra time. Even different clothing made by the same manufacturer will have disparities in sizing. You never know how anything will realistically lay out until you experience it firsthand. That statement holds true for clothing and just about everything else life. Good luck and let me know how it works out.

Oh yeah, one more thing… make friends with a tailor!

Keep the dream alive,
-DK

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Motivation and Goals Tagged With: calisthenics body, calisthenics physique, effect of calisthenics training, finding clothes that fit, male calisthenics physique

The First Rule of PCC

August 19, 2014 By Danny Kavadlo 45 Comments

Danny Kavadlo fight club tribute photo

People are always asking me if I know Coach Wade. “Is it true?” they ask. “Can he really do one-arm handstand push-ups? What does he look like? Is there a Progressive Calisthenics Certification coming to my city?”

“Yes there is!” I tell them. Tell everyone you know! The first rule of PCC is you DO talk about PCC.

The second rule of PCC is you DO talk about PCC. The next event is October 10-12 in Haarlem, Holland! This particular workshop really looks like something special. My brother and PCC Lead Instructor, Al Kavadlo, have personally met and trained with Martijn Bos, owner of Trainingscentrum Helena, Holland’s #1 Calisthenics and MMA studio, where we will hold the country’s first ever Progressive Calisthenics Certification. We are looking forward to meeting a lot of new friends there!

Danny Kavadlo Coaching Hanging Knee Raise
Danny Kavadlo coaches Martijn Bos at PCC Germany.

No wait. Back up. Let me start over.

For months, I couldn’t sleep. My brother Al and I were literally the top Personal Trainer and Fitness Manager in a company that employed thousands. Our job was to train everybody generically regardless of individual situations. Which company did we work for, you ask? A major one. In fact it is one of the biggest chain gyms in New York City. But we wanted something more.

Tired with the standard conventions of the industry, we chose to walk off the beaten path. Commercial fitness teaches trainers to believe that with isolation machines and protein powders, we will grow to be athletic, strong and functional. That if we buy this product or that pill, all our problems will be solved. But they won’t.

We’re a generation of men and women raised on gimmicks and machines. Advertising has us chasing treadmills and Shake-weights. Thigh-masters. Bowflex. We were wondering if another piece of equipment was really the answer we needed.

Al Kavadlo bridge

Many do what they’re told. Pull a lever, push a button. At PCC, we do Push-Ups instead of pushing buttons. We don’t pull a lever; we become the lever. It was right in everyone’s face. We just made it visible. It was on the tip of everyone’s tongue. We just gave it a name.

Danny Kavadlo Human Flag
Welcome to PCC

Every time we arrive in a new city, we meet people we’ve never trained with before, yet we have an instant kinship as fellow bodyweight warriors. We’re all part of the same family. Déjà vu all over again.

Al and Danny Kavadlo at Munich Airport
You wake up in Munich

To date, we’ve had nine Progressive Calisthenics Certifications in seven different cities, spanning three continents. Bodyweight training, the oldest and noblest form of strength training, is gaining a resurgence. Progressive Calisthenics is becoming this incredible, global community. PCC is the first and best bodyweight certification.

PCC Workshop in Sweden

“What’s next?” everybody wants to know. “Is it true? Is Coach Wade building an army?”

DO talk about PCC! Tell everyone you know!

The posse’s gettin’ bigger!

-DK

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Motivation and Goals, Workshop Experiences Tagged With: bodyweight certification, bodyweight exercise, calisthenics community, Danny Kavadlo, functional training, PCC, Progressive Calisthenics Certification Workshops, Upcoming Workshops

New York State of Mind and Body

June 24, 2014 By Danny Kavadlo 18 Comments

Danny Kavadlo One Arm Chin Up at the NYC PCC Workshop

Start Spreadin’ the News

One year ago, when Dragon Door launched the Progressive Calisthenics Certification, we knew we were onto something big. It was an idea whose time had come. As the calisthenics movement exploded worldwide, more and more people wanted to learn about training themselves and others in the art of beautiful strength. A practice we’d been doing for decades started receiving big accolades in the past twelve months.

The Progressive Calisthenics Certification began with a single 3-Day workshop in Dragon Door’s hometown of the St. Paul, and has quickly made its way across the globe. To date, there have been PCCs in places as diverse as Germany, Ireland and Australia, with future certifications scheduled in Sweden, Holland, Italy and more. PCC unites bodyweight enthusiasts from all parts of the world and all walks of life. You could call it a “melting pot.” Reminds me of a place I know well…

Progressive Calisthenics in the New York Times
One year ago. (Click here to read the article)

The Hometown Crowd

My brother (and fellow PCC Instructor) Al Kavadlo and I are native New Yorkers, born and bred in the County of Kings. So was legendary calisthenics forerunner Jasper Benincasa. Many of the earliest, (and most contemporary) practitioners of “Street Workout” are from New York. It’s a magical place. There’s a reason NYC is the quintessential Metropolis: the bright lights of Broadway, the charm of Little Italy, the Coney Island boardwalk.

Like the City itself, the people of New York are known for a great many things, particularly their passion. Just like the people drawn to Progressive Calisthenics.

Whether practicing advanced pull-ups or manipulating mobility, we celebrate every moment.

Al and Danny Kavadlo Archer Pull-ups at the NYC PCC workshop

Fuggetaboutit!

Trainers, fighters, martial artists, athletes and working professionals gathered around and trained side by side. There was no competition. Each individual was focused on being the best version of themselves. We all worked together to bring out the best in each other.

Fellow New York native, forefather of the One-Arm Chin-Up, and training partner of Jasper Benincasa, Jack Arnow was a teacher as much as a student. In his signature style, Jack generously shared his wisdom and knowledge with a new generation of bodyweight aficionados. Jack also demonstrated muscle-ups and front levers. He even did the entire Century test while talking. The man inspires everybody.

Jack Arnow One-Arm Chin-up Comedown at the NYC PCC

Represent

It’s hard to believe that it’s over. After making so many friends and witnessing so many PR’s (levers, flags, pistol squats and more), it seems to have flown by in a New York minute.

Still, the experience we had will last a lifetime. From the bottom of my heart, I am proud of every single one of our newly certified PCC’s. I look forward to having you represent Progressive Calisthenics everywhere. Train hard and be true to you. The posse’s gettin’ bigger.

NYC PCC  Workshop June 2014 Group Photo

Keep the dream alive,
-DK

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Workshop Experiences Tagged With: Danny Kavadlo, Jack Arnow, New York City, NYC PCC, PCC instructors, PCC Workshop, Recent workshop, street workout

An Irish Blessing

May 13, 2014 By Danny Kavadlo 13 Comments

Blog.1Five days ago I boarded a plane to Ireland with my brother and fellow PCC Lead Instructor Al Kavadlo and Dragon Door CEO John Du Cane. It was uncharted territory for us and we did not know what to expect. This was Ireland’s first Progressive Calisthenics Certification. Not to mention the fact that we’d never been to the Strong Room or met our host Adrian Harrington. In fact, none of us had even been to Dundalk, Ireland. We were really going out on a limb with this one.

You could say we were “lucking” it.

Blog.2We got off the plane in the Land of a Thousand Welcomes, and rather fittingly were welcomed by Mr. Harrington himself. Looking into his smiling eyes, it took no more than a handshake and a few minutes to find out we were all kindred spirits. You see, in the world of body-weight training, there is a bond that exists which defies geography, history, even culture. There’s something special about the solidarity between calisthenics aficionados—we are connected, even when oceans apart. It seems that wherever we go, we stand united with our PCC brothers and sisters. The enthusiasm, dedication and purity bring us together from all around the globe, no matter what our roots. We’re all here for the same reason: to better ourselves and learn from each other. I love meeting people from different backgrounds, age groups and walks of life who share my passion. And the posse’s gettin’ bigger!

Adrian took us out to the lush, green, Irish countryside and served us a homemade breakfast of fresh eggs, “homegrown” ham, coffee (with butter!) and of course, homemade blood pudding, prepared fresh by his Mum. If you truly want to experience a culture, eat the food. We had never been here before, yet we felt right at home.

Blog.3When the workshop began the next day, it was déjà vu all over again. We could see that each and every one of the attendees, regardless of any differences in past history or present skill level, stood exactly where we stand. (Not to mention the fact that the Strong Room turned out to be one of the finest facilities I’ve ever practiced calisthenics.) We worked on push-ups, pull-ups, human flags and muscle-ups. In addition to the thrill of teaching these skills and the satisfaction of seeing so many PR’s (first muscle-ups, flags, one-arm push-ups and more), we got to make so many new friends. That’s the part you can’t really see on the internet. It can only be experienced firsthand.

Day two was even better. So many folks who were on the fringes of achieving the elusive back lever, one-legged squat and back bridge got to see their dreams become reality and so did we. Have I mentioned that I love my job?

In what felt like an instant, it was already Sunday, the third and final day of PCC. The pleasure of witnessing so many brand new inversions and elbow levers, the emotions running wild during Century testing and the tears of joy at the end of the day made it an experience none of us will ever forget. But it was is bitter-sweet; we shared so much with so many! Just two days ago, the people we met were perfect strangers, but now we see they were just like us all along. It’s so hard to say goodbye.

PCC Dundalk proved to be the proverbial pot of gold at the end of the rainbow.

Blog.4We are thrilled to have made the trip and are looking forward to coming back. I await with anticipation the prospect of meeting more future members of our PCC family and doing it all over again. As the Irish saying goes, “Don’t be afraid to go out on a limb… that’s where the fruit is.”

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Workshop Experiences Tagged With: Danny Kavadlo, Ireland PCC Workshop, Kavadlo brothers, motivation, outdoor training, PCC Workshop, Progressive Calisthenics Certification Workshop, skill training

On Street Workout

January 14, 2014 By Danny Kavadlo 21 Comments

Danny Kavadlo Performs a Human Flag in the streets of New York City

There is no denying it: The phenomenon known as Street Workout has built a mighty following over the years, a following that grows exponentially every single day.

What started with minimalist calisthenics crews in New York has spread across these great States, and all over the planet. While not exactly the same, Progressive Calisthenics and Street Workout do have a lot in common. Just look at the wild success of PCC Sweden (where participants trained on actual urban scaffolding!) and next month’s sold-out PCC Australia, not to mention upcoming events in Germany, Holland and Ireland. Clearly, the principles of Street Workout have become an international sensation. A movement, if you will.

And we are not slowing down. You can’t ignore us. Street Workout is just so damn fun and good for you! It sometimes seems like the fitness world is nothing more than a bloated bastion of isolated movements and impractical applications. Street Workout is a breath of fresh air.

A variety of exercises demonstrated simultaneously by participants and PCC Instructors at the 2013 PCC in Sweden

Do It Anywhere
To begin, it encourages us to tap into the creative, even artistic, part of our cerebrums. Whereas commercial gym members use multiple thousand-pound machines to train one muscle at a time, we can look at a pole, fence or street sign and come up with a dozen exercises on the spot. The ability to observe and use your surroundings is a human trait that’s dying these days. Free your mind. Further, unlike a gym, there’s no fee for this club. We welcome all comers.

I used to know a guy who would drive 40 minutes each way to a gym to train for 45. He could have ran flights of stairs, done dips on a bench and pull-ups off a ledge in a fraction of the time. Hell, he could have done push-ups right there on the street—that’s what I’m talkin’ about!

Al Kavadlo Performs a Push Up on Cobblestones

Real Strength
Street Workout is more than just efficient and visually impressive—it also makes you really freakin’ strong! By encouraging harmonious full body movements over isolation and non-cohesion, this style of training builds real world power! Modern classics like high-altitude pistol squats and scaffolding pull-ups employ more muscle groups and promote greater overall strength than traditional gym exercises like leg extensions or biceps curls. I’m a lot more impressed by someone who can confidently pull his or her body up and over a real object, than somebody who moves a weight straight up and down a machine!

Danny Kavadlo Performs a Pull Up on New York City Scaffolding

It’s Fun
We are born with a primal urge to be outside. We’re animals, not built to sit under florescent lights in climate controlled, window-less rooms all day. It’s bad enough that so many good people have to do this at their jobs. Why do it during your workout?

Have some fun. Breathe the air. Feel the sun. Outdoor training makes you feel like a kid again.

Wilson on the playground

Community
This is the best part of all. Whenever and wherever there is a gathering of Street Workout enthusiasts, it’s like reuniting with old family, even if you’ve never met. The passion and energy are that intense. I can’t explain it, but there is a special kinship in our world, just as there is in the calisthenics community overall. I treasure being a part of it.

In his groundbreaking book, Raising the Bar, my brother and PCC Lead Instructor Al Kavadlo refers to it as “The Bar Brotherhood”.

The Kavadlo Brothers

When all is said and done, working out, like life, should be full of challenges, fun and adventure. No training style embodies these elements quite like Street Workout does. So what are you waiting for? Let’s hit the pavement and train!

 

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, calisthenics, Danny Kavadlo, fitness, New York City, no gym necessary, PCC, Raising the Bar, street workout, strength training, workout

The Week of a Thousand Push-ups

December 10, 2013 By Danny Kavadlo 23 Comments

dannykavadlo_air2

As 2013 winds down and I reflect on the days and months behind me, I find that it’s impossible for me to go a moment without mentally celebrating the launch of the Progressive Calisthenics Certification. From the United States to Sweden (and soon to Australia, Ireland and more), the energy and talent that fills these rooms is simply magnificent. It is almost becoming a common occurrence to witness amazing feats, such as a first ever muscle-up, back lever, or pistol squat. As mind-boggling as that seems, these spectacular displays of strength, balance, and sheer training ethic are becoming what could almost be considered “normal.”

But it isn’t. Not to most.

Danny.Kavadlo.1

The truth is that in the world of commercial fitness, these feats are about as far out as it comes. With machines comprised of shining stacks on sliding tracks have become the standard, our simplicity is bold like a ruby in a pile of rocks. We stand proud, defiantly deviating from product-based workouts encouraged by the man. Given the tightness of the calisthenics community, it is sometimes easy to forget how far we fall from the mainstream. We’re not looking for 7-minute abs and 21 day transformations. We seek something more. We are on the outskirts of physical culture, the edge of the norm. Dammit, we are the freaks and geeks of fitness!

Danny.Kavadlo.2

So, what does that have to do with the Week of a Thousand Push-ups? Well, quite a bit. Even though the noble push-up is one of the most popular—and best—upper body exercise of all time, like the room full of Personal Records at the PCC events, the thought of doing nothing but a thousand push-ups for a week would blow most people’s minds. But that is exactly what my personal training client Mike did recently. As you know by now, we are definitely not “most people.”

Mike’s Story

Mike was going out of town for a week and planned on continuing his training even though we would not be meeting. We have trained twice a week for years and he is serious. On this particular business trip, his time was limited and he was going to be without a gym, bicycle, or pull-up bar. Although my personal clients know better than to make excuses, they are sometimes uncertain of what to do without me. I am often asked some version of “what should I do while I’m out of town?”, to which I generally reply: “Keep it basic–squat, push-up, pull-up.”

But this time Mike already had an idea in mind… and it was more basic and brilliant than I could have imagined!

“The week of a thousand push-ups,” he said.

The way it came out of his mouth, I thought it was a movie title: Simple. Concise. Even catchy.

Mike had it figured like this. There are seven days in the week, therefor an average of over 143 per day would put him at a numeric advantage. He intended to keep his plan as simple as possible, doing his first set to failure every day, then doing recurring sets throughout the day until he surpassed his daily goal 143.

Danny.Kavadlo.3

Though it’s nice to start with a plan, like many activities in life, it’s often best to improvise. As I would have done under the same circumstances, Mike changed his intended plan throughout the week. Some days, he did indeed go til failure on his first set; others, he did multiple sets of twenty or thirty throughout the day. There were days of over 300 push-ups before noon. There were also days where he barely met his goal. There are many ways to skin a cat.

Needless, to say, my man Big Mike wound up doing way over the thousand push-ups he planned on! (The next time I saw him, we trained legs.)

Keepin’ It Real

Prior to his week of a thousand push-ups, Mike informed me that to “keep an even playing field’” he would be doing only push-ups of the classic variety—feet together, two handed, no incline. He explained that this method would eliminate the temptation to switch to easier variations if his goal of 1,000 proved too challenging. I respect his decision. The classic push-up is honest, strong and true. It’s a classic for a reason.

However, there’s also something to be said mixing it up, in push-ups and life.

Danny.Kavadlo.4

Mix-Master Mania

Any one who truly knows me is well aware of my passion for the push-up in all of its wonderful forms. From the fragility of knee push-ups, to the muscular methods of plyos, to me, every single type of push-up has an art and beauty intrinsic to it that makes it stand on its own.

We already discussed some training techniques and methods (Divide evenly, go until failure, multiple daily sets), but what about different kinds of push-ups?

Although some push-up varieties are more challenging than others, it can be fun to do a thousand push-ups of several variations. Have fun and be creative. Mix it up! Here are just a few of my favorites:

Danny.Kavadlo.5

The narrow grip push-up, shown here, places more emphasis on the arms.

Danny.Kavadlo.6

The wide push-up is also a great variation and is a precursor to archer push-up.

Danny.Kavadlo.7

Doing push-ups on your fists places a unique challenge on your hands, and extends the range of motion of your push-ups.

Danny.Kavadlo.8

Get creative. Employing inclines is an excellent way to step up your game. Combine this method with different grips (like fingertips) for an added challenge. Have fun with it. The sky’s the limit!

As with the Week of a Thousand Push-ups, Mike and I have continued to keep our training exciting and, of course, effective. That’s what it’s all about. As is often the case, the client inspired me!

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

 

Filed Under: Motivation and Goals Tagged With: calisthenics, Danny Kavadlo, feats of strength, freaks and geeks of fitness, goals, personal record, personal trainer, physical culture, PR, pull-ups, push-up progressions, push-up variations, push-ups, squats

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.

DannyKavadlo1

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

Danny.Kavadlo.ENT

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

Our Life’s Blood

May 21, 2013 By Danny Kavadlo 29 Comments

Blood is life.  Throughout the history of our world, gurus, shamans, medicine men, and hunters have drank blood straight from the carcass for celebration or ritual.  The blood carries oxygen, nutrients, and protein–true life force–to the physical body.  The blood transfers strength, soul, and virility to the spiritual body.  Both literally and figuratively, it represents our very essence.

When we say that something is “in our blood,” we mean that we are deeply linked to it.  We wouldn’t use those words unless we were talking about something that is a part of us, something that truly makes us who we are.

Body weight strength training is in my blood.

“When I was younger, I drank a quart of blood a day for about six weeks.  I’d get it from the slaughterhouse.
I’d heard about the Masais… they’d drink cattle blood for strength.”

– Jack LaLanne

photo1.jack

 

I am profoundly passionate about the pursuit of strength and well being.  The path to a new skill, and the beauty and synchronicity of full-body harmony (all the components of Progressive Calisthenics) excite me.  If they didn’t, I wouldn’t do it.  I also love talking about training and exchanging ideas with others.  It’s always a thrill to get together with like-minded individuals and share stories, as well as techniques and concepts.

I live for the thrill of the chase.  Whether that means employing newly-learned tips for improving my L-sit or beginning to train weighted human flag, I love the challenge.  But like everything in life, some of these challenges come easier than others.

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The full one-arm pull-up is one skill that eludes me.  I’ve come damn close.  Many times, I’ve pulled and twisted from a dead hang ‘til my chin touched my wrist.  I could taste the sweat.  I could smell the bar.  But my chin never cleared it… at least not with one arm.  In 2006, getting a one-arm pull-up was my obsession.

Not surprisingly, I had my first serious bout with tendonitis in 2007.  Don’t shed a tear for Danny; I’ll be the first to admit that I am not special at all for getting hurt.  Just about everyone who trains hard in any capacity gets injured now and again.  What we do is not for the meek.  Whether it’s sprains, strains, breaks, or aches, every fitness aficionado I’ve ever known in my life has had to lay off it once in a while.  It sucks.

But tendonitis always seems to linger a little longer than expected.  It haunts you.

“It will cost you sweat and tears, and perhaps… a little blood.”
-from “Nosferatu”

 

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Both Coach Wade in the Convict Conditioning series and my brother Al Kavadlo in Pushing The Limits specifically address the difference in recovery time between connective tissue (tendons in particular) and muscle.  They both observe (spot on, as always) that tendons take much longer to repair themselves.  I’m no stranger to danger.  I know this stuff well from years of hard-won experience, but I never really thought to ponder why.   I always had the philosophy that a few nicks and dings along the way were no big deal, so I didn’t examine injury much.  Perhaps I should have.

Things changed this past year when I suffered from tendonitis…  again.  This time I thought “Gee, I really should know better.”  What is it about those damned tendons anyway, and why do they adapt so much slower than muscle?

I was desperate.  I saw a doctor for the first time in fifteen years, but as I expected, he couldn’t tell me anything I didn’t already know.  After I filled out a lot of paperwork, he referred me to an orthopedist who turned out to be his buddy from medical school.  I passed on that visit.  I didn’t want to see another doctor.

I was about to make an appointment with an Eastern acupuncturist, when fate intervened and I had a chance phone call with a rabbi/chiropractor from Borough Park, Brooklyn.  He broke it down for me:

“Lousy circulation.”
“What?”
“Lousy circulation,” he repeated.

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He went on to explain that connective tissue has poor circulation compared to muscles.  This lack of blood flow means fewer nutrients get to the tendons, hence a slower recovery time.  Even though I knew how to treat my injury (mostly just leave it alone and let it heal,) the acquisition of this minute piece of trivia fascinated me.  “It really is in my blood,” I thought.  “Of course!”

Products like Tiger Balm and Icy Hot promote healing because they heat up the area to which they are directly applied.  Blood flow increases to regulate the temperature.  As a side effect, the blood administers the extra vitality needed to heal.  Natural anti-inflammatories like turmeric and nutmeg also work by promoting circulation.  As usual, it took something really simple to completely blow my mind.

These days the tendonitis is gone and both my elbows feel amazing.  I’m pleased to say I am back, seeking new challenges with an unprecedented enthusiasm, and training harder than ever!  How could I not?… it’s in my blood.

***

About Danny Kavadlo: Danny Kavadlo, Master PCC, is a Personal Trainer in New York City. He’s worked with hundreds of clients, including athletes, models, and celebrities. He is featured in the Convict Conditioning Series & Raising the Bar, and is known globally as a motivator & leader in the calisthenics community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Motivation and Goals Tagged With: bodyweight exercise, circulation, connective tissue, Danny Kavadlo, healing, injury recovery, PCC, tendonitis

Freaks and Geeks of Fitness

April 9, 2013 By Danny Kavadlo 23 Comments

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We within the calisthenics community come from different backgrounds and origins, assorted borders and parts of the world.  Yet here we are united for a common cause, a love of fitness and function, a passion for the improvement of self and the inspiration of others.   In bodyweight training, we achieve with only the bare minimum.

Young and old, male and female, black and white: we are all represented.   In fact, lots of us have never really fit in anywhere else, have we?  I love it when outcasts come together.  Diversity is a beautiful thing.Danny.Kavadlo.Ape

From urban bar athletes of New York, taking muscle-ups to new levels, to the teenagers in Europe flagging off the street signs, many with the affection for fitness have found a place to call home in calisthenics.  So what if we didn’t throw the winning touchdown at the big high school game?  We may have had different introductions to exercise, but we’re proud of who we are.  And we train hard.

Coney Island, in deepest South Brooklyn, is the stomping ground of some of the illest calisthenics practitioners on the planet.  Historically it was the home to strongmen, acrobats, and freaks of nature.  Those guys were no joke.  I can do a human flag, but I can’t bend nails!

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One need look no further than the pull-up bars on the beach, the side show by the seashore, or the upcoming strongman contest, to see inhuman feats of strength still being performed to this day.  Boardwalk history repeats itself as these modern marvels echo the death defying showmen of yesteryear.

They never fit in anywhere either.

C.I. is iconic; some would say magical.  Even Coach Wade shows his love with a shout out to Joey Chestnut in his Convict Conditioning Ultimate Bodyweight Training Log.  As the new season begins after a devastating year, I decided to include a clip that pays tribute to my favorite gym in the sand.  Here’s some extreme bodyweight training, served up with a little extra mustard!

***

About Danny Kavadlo: Danny Kavadlo, Master PCC, is a Personal Trainer in New York City. He’s worked with hundreds of clients, including athletes, models, and celebrities. He is featured in the Convict Conditioning Series & Raising the Bar, and is known globally as a motivator & leader in the calisthenics community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Progressive Calisthenics Tagged With: bodyweight exercise, carnival, Danny Kavadlo, freaks and geeks of fitness, human flag, personal trainer, strength training, strongman, tattoos

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