Motivation and Goals

The Handstand Press: Complete Control Through the Handstand

January 20, 2021 By Vic Leave a Comment

The handstand press is a perfect demonstration of strength, control, and body awareness. It exemplifies a kind of elegant ease that is seen only in handstand masters. Or so they would have you believe.

It’s true, the handstand press is a difficult skill – but it is very achievable for anyone who already has a decent freestanding handstand. This is a prerequisite – as balancing through the handstand press adds another level of complexity. If you can’t do a handstand off the wall for at least 15 seconds, then you will need to work on your balance before proceeding with this tutorial.

It should be noted that there are many different types of handstand presses, and this tutorial will be focused on the easiest of these – the straddle handstand press. We will simplify this to just ‘handstand press’ moving forward.

What is the Handstand Press?

The handstand press, not to be confused with the handstand push up, is a controlled entry into handstand. The hands start on the ground slightly in front of the still grounded feet. The legs are straight and the hips are raised, creating an ‘A’ shape from hands, to hips, to feet.

The handstand is then achieved by leaning forward and allowing the feet to float up off the ground, and in a circular motion, move upward, and connect at the top. The movement is slow and controlled, with the aim to maintain straight arms and legs throughout.

Tackling the Handstand Press … Where To Start?

If you can already hold a freestanding handstand then you should already have the core strength to do the handstand press, or at least you should be very close. By simply working the handstand press, you will specifically engage the correct core muscles and so it shouldn’t be necessary to supplement with other exercises. Of course you’re welcome to throw in hollow body hold and toes to bar leg lifts if you want to speed up your progress even further!

The handstand press can be approached from 2 different angles.

The first is to start learning it while leaning against a wall – preferably against a padded wedge. By placing your hands close to the wall and leaning forward into the wall while your feet are still in contact with the ground, you are learning one of the most fundamental principles in the handstand press – raising the hips. Once the hips come up, the legs will follow. By doing this drill you will train your body to recognize the correct amount of tilt you need to bring your hips into the correct position.

The second drill is called hovering. In this drill, the idea is similar to the first, however the main focus is not so much raising the hips as it is balance. The goal when hovering is to lean forward and take the feet very briefly off the ground before coming back down again. Remember not to jump, the motion should come from leaning forward and changing the centre of gravity rather than from momentum. Hovers are done without the wall and better replicate the handstand press. The drawback is the imminent risk of faceplanting. Most surfaces don’t agree with the face so try to catch yourself!

Hovers should be done at ground level initially. This will allow you to get used to the feeling. Once you get a hang of this – and become proficient at preventing 3rd degree burns on your face – it’s time to make the hovers easier and increase the stakes.

To do this, start by elevating the feet. By elevating the feet, the hovers become easier as the hips have a higher starting position. This also means that you have further to fall if something goes wrong! If you need even more of a boost, consider using a resistance band to pull your hips forward or even have a partner do this.

Advancing the Handstand Press

So you have mastered the handstand press and want some bonus challenges, or you still haven’t got it by you want to know what’s next? Well, there’s good news because the handstand press journey doesn’t stop there! As mentioned before, there are multiple variations of the handstand press. We will cover them in order of difficulty.

L-Sit to Press to Handstand (Parallel Bars)

This handstand press variation is done on parallettes or parallel bars. It’s a basic alternative that uses the same principles as the original handstand press. The starting position, however, is an L-sit. By pulling back through the L-sit you will hit the same starting position as you would on the ground – except now you are higher off the ground and you have more wrist control to manipulate the handstand with. This press is only slightly more difficult than the original, the main barrier being a psychological one.

Pike Press

The pike press is considerably more difficult than the original handstand press as it ditches the straddle for a pike. Instead of the legs going around, they come through the middle – and as such they feel heavier due to a longer lever length in relation to gravity. Most pros struggle with this one – it’s not for the faint of heart!

Wide-Arm Handstand Press

This is the ultimate press to handstand variation. The setup is similar to the original press to handstand, however the hands are placed much wider apart and the fingers are typically pointed outwards. This creates a much more difficult balancing position and forces the core to do a lot more work. Hard to do and even harder to balance the finished product, the wide arm handstand is one hell of a move!

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Vic is a Melbourne-based Personal Trainer, Calisthenics Athlete and the Founder of Street Workout St Kilda. and Liquid Chalk Shop. He has a passion for bodyweight training and the art of movement. Follow him on Instagram: @streetworkoutstkilda, Facebook: facebook.com/streetworkoutstkilda, and YouTube: https://www.youtube.com/channel/UCJvI67d8yXvh9gHDVVc2wsA

The Get Strong App is Here!

October 19, 2020 By Al Kavadlo and Danny Kavadlo Leave a Comment

Since the release of our bestselling Dragon Door title Get Strong, we have received countless messages from fans relaying their success with the program. We love to hear from you!

Sometimes these messages also have questions. Other times they have requests.

The most common request has been for a smartphone app specifically designed to help track your progress on the Get Strong program

We’re excited to tell you the Get Strong app is finally here!

The new Get Strong app is part of Triad XP, an easy-to-use mobile tracking system that Dragon Door has partnered with.

The app will help you stay motivated and provide additional accountability to complete the program.

Plus the convenience of it all being on your mobile device for review rather than a paper log book will make it easier than ever to monitor your progress.

If you’ve been doing Get Strong and need some extra accountability, this is perfect for you. It’s also a great time to start the program if you’ve never tried it before.

You can use the app in conjunction with the book or on its own, so whether you have the book already or not, make sure you check out the new Get Strong app!

The Joy of Simplicity

March 26, 2019 By Julie Briggs Leave a Comment

Julie Briggs PCC

“Does this bring me joy?”

Such a simple, yet profound question. This quintessential advice from organizational expert Marie Kondo has spurred millions to begin downsizing, de-cluttering, and “tidying” their physical belongings. However, this question applies to all areas of our lives.

Think about your friends and acquaintances. Are you left feeling energized after spending time with them? Do they fill you up, or do they drain your cup?

What about your daily activities, the foods you eat, the clothes you wear, and the products you use? Do your choices enliven and enlighten, or weigh you down?

If you decisions feel like burdens, then you are not filling your life only with things that bring you joy.

Modern life is complicated. It can feel like our attention must be divided into a million different places. Many of us are already overextended, yet we still try to pack more into already over-booked calendars. But sometimes having more responsibilities leads to more anxiety, more headaches, or more exhaustion, not necessarily more joy. Ultimately—if this pattern continues unchecked for too long—we will inevitably burn out.

Julie Briggs, PCC

I believe the solution is to subtract rather than to add. Taking away things can minimize sources of stress and drastically increase your overall joy. Consider this scenario as it pertains to your fitness: You’ve been told you have to do your daily stretches, your cardio, strength training, HIIT, spinning, and of course the five “latest-and-greatest” ab exercises you just saw in SELF magazine! But is all of that appealing to everyone? And who has time for all that anyway?

You may feel like you barely have time to get to the gym twice a week (and when you do, it’s a huge success!) Or maybe you’ve already been training regularly and you have specific exercises that make you feel amazing. Exercise is not “one size fits all” and joy is a uniquely personal experience. Chances are, all the advice you see and hear is well intended, but may not have the same results for you.

Eliminating the excess and trimming away all the waste leaves only the highest quality. Like trimming away the fat from a good slab of steak, or carefully picking away the wilted lettuce from a fresh head of romaine. When we trim the excess, what remains is the highest quality and often the very best for our physical and mental health.

Julie Briggs, PCC

When we remove what’s unnecessary, we are left with only things that we truly value, things that truly bring us joy and enhance our lives. Simplicity creates more energy and mental clarity. Decisions become easier when options are limited. This saves time and precious mental energy, which you can then redirect towards things that bring you joy.

Simplicity also fosters creativity. Guidelines and parameters actually force you to stretch your creative muscles. For example, try naming five ways you can spice up your push-up using hand positions. Try thinking of three different pull-up grips. Try to name as many different squat variations as you can.

With less options, you spend less time deciding and more time getting straight to the heart of the workout. Not sure what to do for your workout today? Instead of researching a bunch of fancy new moves on YouTube, you can’t go wrong with a few rounds of the basics: good ol’ pushups, squats, pull-ups, and planks will take you far – its the biggest bang for your buck.

When you think minimally, you free your mind as well as your body. No fancy gym equipment is necessary–all you need is a floor! As Al Kavadlo says: “If you don’t have a floor, then you have bigger problems!”

In your workouts and in your life, find out what brings you joy. Subtract and adjust as needed, so that only what remains is only what truly makes you feel energized, whole and alive. Curate your own joyful existence.

Julie Briggs PCC

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Julie Briggs is a PCC instructor, personal trainer, and performance coach who helps her clients live more productive, fulfilling lives by targeting the brain and nervous system. Ms. Briggs works with private clients in Brooklyn, NY, speaks at workshops and conferences, and was featured on the Dr. Oz show. She shares her insights on fitness, health, and happiness on Instagram @fit.insight, Facebook (Fit Insight), and email: hi@fitinsight.net

Winter Motivation

January 15, 2019 By Dan Earthquake Leave a Comment

Dan Earthquake Snow Workout Dips

“It takes 4 weeks to get used to anything,” said Dino Antinori, who I used to run with in the early 1990’s. “It’s true for exercise, work, or even living with another person.” He was 20 years older than me. We ran together regularly and he was full of practical advice on fitness, strength and life in general. As I’ve worked through the last two decades, I’ve seen it proved many times. “The first week is hard, and the second week is harder. By the third week it starts to get easier and by week four you’ll wonder what all the fuss was about.”

The exact thing I was doing at the time that needed this four weeks of dedication was increasing my stamina to run a faster ten mile race. Dino had kindly taken me out for a “ten mile plus” run which ended up being fourteen with some very tough hills included. The following week he made it eighteen. I was very sore the following days, cycling to work and laboring on construction sites. As promised, week three was easier and by week four I was a different runner. Dino ran every day, mostly on his own whatever the weather. I aspired to be as dedicated, but it took a number of years.

Wrestler Arn Anderson was interviewed with Ric Flair about training in their day and he reminisced about daily wrestling and training – aches and pains were “like a callous on the hand,” he said. It all rang true with what Dino had said.

Getting fit or strong for the first time is tough. It’s a step into the unknown. Lots of aches and pains add to the doubts. The ambition seems too far away, and impatience is usual. The wish to be faster, fitter, stronger and better conditioned never goes away. Between achievement of the ambition and the now of identifying it exists a lot of work.

Dan Earthquake Channel Swimming

It was 2004. I had a leg injury and it was hurting me a lot. Relief came from swimming outdoors in the cold so I did more of it, associating relief with being cold. Consequently I became very good at swimming in cold conditions. On land, I sometimes had a limp. Physical work was not always enjoyable and on this particular day, the sun was beating down and my task was to break up a giant concrete slab with a sledgehammer. A pneumatic jack hammer would have been easier and quicker with less pain for my leg. However, the homeowner did not wish to inflict such noise on his neighbors and hired me to break it up. I was struggling financially so turned up with sledgehammer accordingly.

Every hit sent pain through my leg. It took three hits to make a crack in the concrete. Sweat poured into my eyes and I felt alternately grumpy and elated. Grumpy because I was hurting. Elated because I had not let it stop me. I daydreamed–the secret pleasure of every manual worker–and ran through scenarios. My friend John Rickhuss had died a short while before. He’d been training to swim the English Channel. Two years earlier, we’d both swam the length of Windermere, 10.5 miles. It had taken me seven hours and twenty nine minutes. I was glad to stop. John, much older than me and faster congratulated me at the finish: “That’s your six hour swim done, Dan,” he said cheerfully. “It’s the Channel next for you.” The thought of doubling that effort seemed impossible. For him though, it wasn’t. He built on that swim for the next few years gradually.

I went to Loch Ness and repeated the 10 miles more comfortably, swam Ullswater (7 miles) the following year and shortly after had some personal misfortune which meant at the time of hammering the slab I was living in a one room bedsit, struggling to pay the rent. John was gone, but his words lingered. Had he been humoring me? Or did he see something in me that I didn’t? I thought of Dino who had also made predictions that came true. I swung the hammer again and another jolt went up the leg. “Swimming the Channel can’t possibly be worse than this,” I said out loud to no-one in particular. The future me, the me of now smiles again remembering this and I return again to encourage the younger. “Stick at it. Things will improve. You’ll find a way to overcome the injury and bridge the gap between there and here.”

I finished the slab. Gradually I worked my way to better personal circumstances. Hard decisions had to be made and I took a lot of wrong turns, worked a lot of dead ends. I swam outdoors, trained in the woods with some pull ups, dips and lifted logs. I cycled, ran, rowed, paddled and swam, worked manual labor on farms and construction/maintenance and dreamed what it would be like to swim to France. I returned to the slab often. It became my symbol of overcoming difficulty.

Dan Earthquake Ring Pullups Snow Workou

Eventually I did swim the Channel. Before I did it I wondered if I could. Now I wonder how I did. It never looks smaller or less of a challenge. During the swim I had plenty time to daydream, remember and plan. I remembered the slab a number of times, each time comparing the experience. “Is this harder than the slab?” “No.” Towards the end, when my head was hurting, my shoulder grinding and my stomach nauseous, I reflected with a smile that “at least it’s not as bad as breaking up that slab.” I returned to my younger self. “Keep it up, Dan, you’ll end up here, in the Channel–doing it.”

This winter has bought new challenges and opportunities along with fresh ambitions. On good days, I find I am pulling high in my pull-ups and the assisted pistols are improving. The injuries of the summer that seemed so serious are now memories. I smile and return to those days of doubt with a smile. In recent difficult days – well, I grind through the daily minimum and take extra warm up sets because I know that some enthusiasm will surely follow. Everything that has gone before has led me to here. “These struggles will soon be fond memories,” I hear a voice say, and I smile once more as I return to the slab and tell the sweating youth the good news.

***

Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel. In August 2018 Dan was part of the 4 person relay team that set a new record for the Enduroman Arch to Arc triathlon between London and Paris. For more info, visit http://www.danearthquake.com/

Reaching Calisthenics Potential

September 25, 2018 By Marc Ayala Leave a Comment

Marc Ayala Pistol squats with Al and Danny Kavadlo

I love calisthenics! Give me an outdoor pull-up bar and a clear, blue sky over a crowded, stuffy gym any day. To me, there’s nothing better than getting strong and fit in the simplest, purest way I can, and I believe that bodyweight training is the most efficient and effective way to do so.

It seems like many people agree. In fact, bodyweight exercise has gotten a lot of attention lately. But, what exactly is “calisthenics”?

There are many definitions out there, but I choose to define it as a system of training that relies solely on the weight of one’s own body and the interaction with the world around them. This is inclusive not only of squats, pull-ups, and push-ups, but also running, jumping, punching, crawling and climbing. Through this system, strength, endurance, mass and mobility can all be properly achieved. Not to mention mental attitude…

It isn’t just about having big muscles (although that is nice!) I believe that to reach true calisthenics potential, one should strive for more. Specifically, we should strive for the ability to move freely and unencumbered. While there is no doubt that being strong and lean is important, it’s also important to be mobile and able-bodied. In other words, calisthenics exercises are tools to help you get stronger and fitter in the real world, not just the gym. That is the true value!

Al and Danny Kavadlo Waterfall Crawling In my opinion, a true student of calisthenics needs to have exposure to all pillars of the system. In addition to putting in the sets and reps, it’s helpful for overall strength and wellness to develop real world skills and coordination from activities such as hiking, swimming, throwing and sprinting. Working in scenarios where all the muscles are employed together while navigate toward a goal is the epitome of the calisthenics movement.

Does this mean that push-ups, pull-ups, and squats are a waste of time? Absolutely not! They are the true foundations of physical strength, as well as some of our best tools for building range-of-motion, endurance, and coordination. Not only do these exercises possess a wealth of value in their own right, but they serve as a means to an end. Allow me to elaborate:

Squats can build your legs to hike a mountain; push-ups can build your strength for punching harder than your opponent; the strength gains you get from pull-ups can be applied to rock climbing. These exercise tools have a wide range of applications and are adaptable toward a vast multitude of goals.

What if you what if you don’t want to take part in any of those activities and just want to be big and strong? Well, that’s fine, too! Big biceps, tree trunk legs, and bat wing lats are all excellent things to have–and are objective proof that you care about your body’s health and function. All goals are good goals!

How far you want to push your body? We have no choice but wonder what we’re capable of when we truly unlock our potential by building the strength to take on the world! Let your imagination run wild…

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Marc Ayala, PCC, is a personal trainer located in Boston. With a love for reading and research, he is constantly on the quest for more knowledge and sharper skills. Marc is passionate about uncovering the physical potential in his clients, pushing them to levels of strength that they never thought possible.

Calisthenics: The Fountain Of Youth

September 11, 2018 By Dan Earthquake Leave a Comment

Dan Earthquake progress photos

I’ve always had a vivid imagination. I’ve heard that anorexics always see themselves as fat, but I saw the opposite with my physique. Like Michelangelo saw the sculpture of David he would release from a block of stone, I saw my muscles and strength beneath. I only think I look fat in old photos. For instance, I was “as fat as a fool” when I swam the English Channel. But, that kept me warm, helped me float, and fed my muscles.

I was very happy with my long term physique for long distance swimming and strength. I saw myself as a small sumo wrestler with a considerable amount of muscle mass covered with a protective layer of fat. It worked very well for the things I wanted to achieve. I’ve swam over a mile (2000m) in 1.9° Celcius (34° F) and three miles at 40°F. Not to mention, six hour swims every two weeks or so for a year with plenty of physical work—cycling in high gears, carrying the bike whilst jogging and rowing a boat were part of my program. I felt strong and healthy for the most part and rarely cold.

Now in my 40s, it’s wiser to be lighter. The trophies of the heavy work remind me that the daily minimum is the way to go and the desire to lift heavy weights and cover very long distances has waned along with my mass. I now feel the cold more.

I celebrate improvisation: I participated in the UK Strongest Man heats by training in my garden with scrap metal and old tires and tree trunks. Recently I ran my portions of a relay triathlon between London and Paris wearing normal clothes and my usual Dr. Marten boots. I used a steel bicycle made in 1963 for the cycle stage. “Did you find that at the roadside or in a museum?” joked a team mate. In the poem “If,” Rudyard Kipling challenged the individual to see their work destroyed and to rebuild again “with worn out tools.” I realise that I’m railing against convention. To me, the veneer of professionalism which demands branding and uniformity ignores the individual art of survival and practicality. Improvisation is not fashionable, a bit like calisthenics in some quarters. The poster boys and girls of conventional fashion wear makeup, have suntans, clean clothes, and operate in perfect conditions which do not exist in reality.

At the Louvre in Paris the other week, I photographed a bearded statue with a big arm. “That’s me,” I declared to myself, that perfection visible to me beneath an imperfect form. “It’s what you are becoming,” said a voice from the future. I didn’t realize until relatively recently (the last decade or so) that I am a time traveler. I’ve often imagined my future self returning to give advice. Sometimes the advice felt unhelpful, but I took comfort that the future me cared enough to try and help. Sometimes sneering at the elder know-it-all version of myself, I resolved to do it my way. “Stick to the basics,” he said, but I clamored for the cheer of the crowd, the wow of friends and colleagues. Vanity lifting and trophy hunting were (and are) very seductive.

“Calisthenics is both the fountain of youth and the quick route to old age,” my future self advised. “I’m curious about it being the quick route to old age,” I commented. “Time flies when you have fun,” he replied, “Especially given your habit of doing things unconventionally. Don’t worry,” he regularly assures me at opportune moments: “Everything will turn out fine, but the work has to be done.”

Dan Earthquake Tree Pullup

I remember these inner conversations and revisit my younger self to reiterate the message. Sometimes I didn’t listen—I remember that too. There’s still more to do, always more to do. Each day is a new start, a bit more revealed from the block.

Winston Churchill had the right idea: “Live dangerously, take things as they come. Dread naught: all will be well.”

Dan Earthquake English Channel Swim

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Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel. In August 2018 Dan was part of the 4 person relay team that set a new record for the Enduroman Arch to Arc triathlon between London and Paris. For more info, visit www.eqnrg.info

Career Day

April 24, 2018 By Danny Kavadlo Leave a Comment

Danny Kavadlo presenting at Career Day

It was 7:45am as I walked down the hallways of I.S. 99 in South Brooklyn. I was excited at having been invited to speak to the students about potential careers in fitness. The night before, I asked my son if he was looking forward to hearing me speak. He said, “Well, I’m looking forward to missing class…”

Clever kid. I’ll take it.

I sipped bitter coffee in the teachers’ lounge and stared at my wristwatch. I waited for the 8:00am assembly to begin. It was cold out.

As a Master PCC Instructor for Dragon Door’s acclaimed Progressive Calisthenics Certification, I’ve addressed large groups of people all over the world. I’m no stranger to standing before a room and extolling the virtues of strength and movement. Hell, as one of New York City’s all time leading “big box” fitness managers, I’ve discussed the ins and outs of this often-confusing business to more groups of trainers than almost anyone I know. Before even working as a trainer, I was a professional emcee, working all types of live events, from Spring Break in Cancun to the Kentucky Derby. I love getting in front of a crowd!

But this time I was uncharacteristically nervous. Why?

I suppose that, in many ways, this was the most important group I’ve ever spoken to. After all, these kids are the future. When I speak to adults, they are more set in their ways. They’ve already begun to establish who they are. But these 6^th through 8^th graders are as fresh and pure as the sweet morning dew. I felt that maybe my words carried more weight, simply by the novelty of never have being heard before by this particular young group of ears.

They asked about clients. I talked about relationship building.

They asked about motivation. I spoke of dedication.

They asked about money. I told them about commitment.

We talked about how adults often have a hard time making an effort for things that come naturally to kids, like movement and physical exertion. Health matters no matter what stage of life you’re in.

Then in classic Kavadlo fashion, I decided that talk is cheap—even when it’s me who’s talking. It was time for calisthenics!

I brought a few volunteers onto the stage, as the whole auditorium engaged in some stretching, squats and jumping jacks. The audience then cheered for the impromptu onstage push-up contest. It’s usually best to up the level of involvement.

Danny Kavadlo Career Day push-up contest

Things got serious as I explained why the role of a personal trainer is so important. Due to technological advances, lifestyle changes and a growing aversion to real-life experiences, adults in this country are more sedentary than ever. They need training. Bad. “Personal Trainer” is one of the few careers to have shown continual growth, regardless of the economy or overall employment. I couldn’t have seen that coming when I was in sixth grade.

So how could they possibly know what they want to be at age 11 or 12 or 13? I sure as hell didn’t! “Personal Trainer” wasn’t even a job when I was their age. I was getting fired up!

And then, at our most perfect moment, these words left my lips:

“In this life, you will try many things and have many experiences. You don’t have to decide NOW what you will do forever. It’s a long road and I want you to taste it all. But whatever path you take, show up on time, respect others and give your best effort. Do what you say you’re gonna do when you say you’re gonna do it! You are the future! Can you handle it??? Keep the dream alive!”

And then it was over.

Danny Kavadlo Career Day

The next day, I asked my son how the presentation was. Turns out, he though I did okay after all. He even liked that I made everyone stand up and move. Then he wanted to work out. Hey, like I said, health matters no matter what stage of life you’re in. The kids are alright!

The Pursuit of the Daily Minimum

February 6, 2018 By Dan Earthquake 13 Comments

Coach Wade regularly encourages keeping a training log.

It’s not a new idea to me: I’d had several periods of doing this over the years, but stopped completely in 2008. It was due to one of his articles that I eventually restarted counting in November 2014.

I realized that I needed to establish a value system that could be comparable over several years. Subjective input such as “felt good today” is too ambiguous to be of value to me in the future. There are all sorts of systems depending on the discipline. Cyclists, swimmers and runners often use watts expended, calories burned or distance traveled. Lifters/gym rats may use weight shifted. I decided to record sets completed (my basic set being 5), with pull ups, dips and pistols recorded as 1 per repetition. Intensity of effort could also be recorded but I generally choose not to, it being subjective. For instance on 11th November 2015 I did 131 ring pull-ups, the most I’ve ever done.

Three years of statistics show progress. I’m doing more volume – over twice as much in 2017 as 2015.

Fifteen free squats in a row in January of 2015 made my knees creak. I was doing the deck of cards for sets and dreading the pictures. Two years on and I’m doing assisted pistols with the knees much better. In late 2015 I came across a concept of establishing a daily minimum to aim for. This came from an interesting study by Matt Perryman in his book Squat Everyday – Thoughts on Overtraining and Recovery in Strength Training, which is very well thought out. I’d been overdoing it – I’d thought – as lots of things were aching. What I ended up doing after considering many things and looking at my training logs was to stop doing exhaustive sessions with rest days and transitioned into a daily routine.

In the past, I have practiced a lot of failure training, believing it was doing me good to exhaust myself completely with muscle soreness common for the following days. Injuries over the years from over enthusiasm and foolishness – vanity lifting – took its toll. That sort of training really doesn’t appeal to me anymore. Daily training with basic calisthenics wasn’t too hard to transition into. I’ll admit to getting caught up in chasing the numbers – 505 free squats continuously and 550 incline push ups gave me plenty of time to reflect on my soreness the following days.

Super-high reps have a place in training though, even if it is not always the most efficient way of training; sometimes it’s just too much fun to stop. My problem tempering my enthusiasm is solved by pursuing the daily minimum concept. Last year my total set value was 25,565. Dividing this by 365 days gives a daily average of 70. I have a “bare minimum” of 27 that I do for mobility/pre-hab everyday at both ends of the day. Studying my figures seems to suggest that 47 work sets on top of this is about optimum for me at the moment. That gives me 74 which if followed consistently will top last years total. There were days last year where I felt supercharged and did a few hundred sets. The following days were back to bare minimum and recovery seemed sluggish. The trick on the days of great enthusiasm is to stay fresh enough to be able to do the daily minimum the next day. Not as easy as it sounds.

Pursuing the daily minimum is a long term strategy with a lot of flexibility. I embraced the Replek concept that Karl Indreeide identified on this blog on July 21, 2015 – so much so I had to look up what it was called again. At weekends I sometimes swim or row a boat doing just the bare minimum. I count these efforts separately so this brings down the daily average. I adjust daily minimum for the rest of the month accordingly.

Eg: 20th January my total for the month was 1386.
31 days in January gives a total of 2294.
2294 – 1386 = 908
908/11 days remaining = 82.5 daily minimum.

On the 21st I did just 30 sets, then 93 on 22nd. On the 23rd I had a good day and did 174 sets. This meant the average came down to 76.4. I’m trying not to chase the numbers too much – rather I’m using them to smooth out the lumps. As I improve I’ll move the daily minimum upwards – or fill them with more challenging exercises. At the end of each month I look at the numbers and review what I’m doing. Coach Wade’s programming squares are good tools – measure what was done against what was planned – often they’re quite different.

There is nothing I do that is original. I have shelves of exercise books and twice as many that I gave away that didn’t suit my practice. I’ve trained with strongmen, powerlifters, bodybuilders, runners, triathletes, swimmers, martial artists and had the benefit of many good coaches. All of us are composites of the people we admire.

I’m 44 this year. I started doing isometrics when I was 3 – before I knew what they were. Calisthenics drills came at 7 in judo class thanks to Ted Spacey – I still do his wrestlers bridges every night. Pull-ups started at 16. Last year I did my best pull-ups ever! Best of all, it’s still fun and I only do the basics. Odd sessions with Jim L. (who does some of the CC3 drills) and PCC Steve Llewelyn remind me that I’m just scratching the surface of what is possible.

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Strength for Life

January 30, 2018 By Marc Ayala 5 Comments

Marc Ayala Strength For Life

It’s a new year, and gyms across the country are flooded with folks who’ve made the decision to change their lives. Unfortunately, these pursuits often start off well, but end up gradually fading away – often, before February even begins.

There are myriad possibilities for why so many of these efforts don’t achieve their goal; unfortunately, the first thought is often that the person is lazy, unmotivated, etc. While that may be the case for some, I have found that there is a factor that seems to be even more significant: the lack of a deep understanding of the process.

The fitness industry has done a poor job in terms of educating those that have a true desire to improve their physical being. New gym members are left to fend for themselves among the sea of machines and exercise equipment. To all of those afflicted by this current state of the fitness industry, I propose the following potential solution: strength training. Not the sort of strength training that is so often thrown into discussions of diet and health as an afterthought. I am referring to the deliberate, gradual improvement of your ability to exert force onto the world around you. This has the potential to change your body, bolster your confidence, and open doors that you thought to be cemented shut.

What We Want

We all want to be able to look in the mirror and have an instant, unmistakable sense of pleasure and contentedness with our appearance. When we think that we look good, we assume that others probably think that we look good as well. And nothing boosts this pleasure more quickly than a compliment from a friend or colleague.

We want to be independent. Not in the sense of paying your own bills and coming home at any hour of the day, but a sense of real physical independence: the ability to be able to shovel out your car after a snowstorm, walk up a flight of stairs without an escalator or handrail, or to be able to open a pickle jar. In an age where you can find someone or something to do anything for you – for a fee, of course – we are gradually losing our ability to thrive without depending on others. How amazing would it feel to be able to shovel out your entire driveway after a blizzard, then have the strength of body and character to shovel out your elderly neighbor’s driveway and enable them to make it to their grandkid’s first ballet recital?

How We Get It

Strength is the ability to exert force onto our environment and effect change. It is what allows us to explore and manipulate the world at will. Who would ever want to be prevented from living up to their fullest potential by something that they have direct control over? Unfortunately, thanks to the flood of conflicting information in the world, we often have no clue where to look or how to start on this endeavor. Fortunately, with a little bit of patience, a hearty dose of effort, and some good ol’ discipline, the plan that I propose here can get you there. Let’s get started!

Kavadlo Brothers Raised Pushups

Push Me, I Push Back!

The ability to push through our hands and influence the environment around us is so incredibly important, yet unappreciated until one can no longer do so. The ability to push doors open, push yourself up off of the floor after falling on ice, and countless others are examples of the need for pushing prowess. How do we improve our ability to push? We practice pushing!

Elevated Surface Push-up

Find a box, table, or anything sturdy that is roughly hip-height. If too challenging, use a slightly taller surface. Place your hands onto the edge of the surface with your palms lined up with your shoulders and squeeze it.. Brace your body into a steel beam with legs locked straight, ankles squeezed together, abdominals clenched, head up tall . Lower yourself slowly under full muscular control until the lower part of the chest touches the surface, elbows within 4-inches of ribcage. Return to the starting position slowly, without bouncing off of the surface. Momentum is the enemy here.

Goal: 20 repetitions. Then, use slightly shorter object and build to 20-repetitions. Repeat until using knee-height surface easily.

Standard Push-ups

Begin kneeling in an all-fours position with the hands directly beneath your shoulders. Next, extend one leg at a time back until the toes are dug into the ground and legs locked straight. There should be a straight line from your ankles to your shoulders when viewed from the side. No bellies sagging toward the floor, no bent knees, no drooping head. Lock your legs straight and try to feel the muscles on the fronts of the thighs tighten. Squeeze the butt muscles and tighten the abdominals as if bracing for impact. Pull the back of the head toward the ceiling, without lifting the chin. It should feel as if you are giving yourself a double-chin. Now, squeeze the floor and slowly lower yourself until your chest gently kisses the floor.. Slowly push into the floor and ascend until full arm extension.

Goal: 20+ repetitions

After becoming proficient in these three foundational pushing motions, you will have now earned more definition in your arms, shoulders, and chest, as well as the ability to push back when the world pushes you. Congratulations! You have earned it.

Kavadlo Brothers Pullups NYC

Pull Yourself Together

There is nothing like the ability to wrap your hands around the world around you and pull yourself through, over, and beyond. See that tree branch? See if you can pull yourself up into the tree and afford yourself a bird-like view of the world around you, only accessible to those with the strength to handle anything that the world presents to them. As a nice side effect, you’ll also build a serious set of arms. Time to pull!

Australian Pull-ups

Find a sturdy table, a horizontal bar, or any other object that is between hip and sternum-height that you can grip with your hands and hang from. Grab the object and walk your feet under it until your lower ribs are under the edge of the object. At this stage, your legs should be straightened, arms should be straightened, and hips should be elevated and perfectly aligned with the knees and belly-button. Pull the lower chest to the edge of the surface and pause firmly against the surface. If these are too challenging, use a taller surface.

Goal: 20 repetitions

Negative Pull-Ups

Stand on chair or similar object in front of the Pull-Up bar and take a narrow, underhand grip on the bar. Either tip-toe or use a small hop to get the chin over the bar with the elbows fully closed and in tight to the ribs. Hold this position as long as you can, not allowing the shoulders to shrug or the body to swing. Allow yourself to slowly descend toward the ground inch by inch.

Goal: 60-seconds

Pull-Ups

Begin hanging from the bar with fully straightened arms. Next, squeeze the bar as hard as you can and pull like your life depends on it! Going from straightened arms to chin over the bar is an amazing achievement for anybody, no matter which sex or how old. Take pride in the fact that you can maneuver your body around the environment at will. Got any room left in those shirt sleeves now?

Goal: 10+ repetitions

Kavadlo Brothers Squats DC

Strong Legs, Limitless Reach

Legs are the unsung hero that everybody relies upon for quite literally everything that we do, yet put little care into strengthening them. See that mountain? How about hiking to the top and basking in the glory of conquering nature’s skyscraper. Or being able to play tag with your kids?. The legs have an amazing potential for strength, endurance, and versatility. It would be shame to waste that potential. Let’s build those wheels!

Brisk Walking

This is where is all starts. Walking? Really? Yes. The best way to get better at traversing the world with confidence is to practice traversing the world with confidence. Stand up tall like there is a book on your head and you don’t want it to fall. Pike your feet up and never allow them to drag. Let the arms swing by your sides naturally. The swing of the arms is a good sign of the expressiveness of a person. Show the world that you are full of life and vigor! Walking gently builds the endurance in every joint in the body through low stress, high repetition motion.

Goal: 60-minutes

Assisted Squat

The ability to go from a standing position to a campfire squatting position under full control is crucial for maneuvering the world. To achieve the full squat requires a proficient degree of ankle, knee, hip, and spinal mobility, as well as strength. To build this ability, walk up to a door frame or anything that is about hip height that can support you pulling against it. Place your feet slightly wider than hip-width apart, with the toes either facing straight forward or slightly turned out. This will vary person-to-person, so try both ways. With a firm grip on the object, sit your butt backwards toward the wall behind you with the chest lifted proudly, then slowly descend until the backs of the thighs touch the calves. Your heels should be firmly planted into the floor. Your knees should be perfectly lined-up with your feet.

Goal: 60-second hold

Full Squat

Once you have held the bottom of the squat for 60 seconds with the arms straightened out in front of you, attempt to stand up by keeping the chest lifted and straightened the knees and pushing the hips forward toward the object in front of you. Congratulations! You just went from a full squat to a stand. Now, slowly sit back and down into the squat again, pause for two seconds, then stand up. This ability will keep you strong and limber for life, so long as you keep practicing and utilizing it in your worldly adventures. You’ll also build one firm set of legs!

Goal: 25+ slow repetitions

What Now?

So, you can now push back against the world, pull yourself over, around, and through it at will, as well as climb it with ease. What are you going to do with your newfound abilities? The world is out there, waiting patiently for its beauty to be appreciated. The doors of possibility have now been opened! Don’t let them go to waste!

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Time Goes By: The Top Ten PCC Blogs of 2017

December 26, 2017 By Danny Kavadlo 8 Comments

Danny Kavadlo New Years Blog

What is time? Are our lives just a series of randomly occurring events? Or perhaps our experiences are inter-connected by some odd, invisible thread. Who knows? Maybe any “timeline” at all is purely a human invention—our best attempt at comprehending the way that affairs unfold.

Or not. I sure as Hell don’t know!

In any case, whether the linear tracking of time corresponds to history, the universe or just how good we’re getting at pull-ups, we use calendars every day. We know exactly how much time has gone by. Sometimes it’s good to look back…

2017 was a huge year for the Progressive Calisthenics Certification: we welcomed new PCC instructors at workshops across the US, as well as in England, China, Poland and Australia. PCC has truly become a global phenomenon and we are thrilled at how big the family is getting!

2017 also saw the release of GET STRONG, the very first Kavadlo title to contain a specific, detailed 16-week program. To anyone who’s ever asked where the best place to get started is, or how far you can go, this book is for you. You asked for it. You got it!

Throughout the years, this blog has become more than just a forum for sharing information. It’s also been been a fantastic way for us to connect and grow as a community. As Master PCC, I am well acquainted with every single word that runs on this blog. Here are my Top Ten PCC posts of 2017:

– Brian Stramel wrote about his unbelievable, Grand Prize-winning metamorphosis when he took on the Get Strong Transformation Challenge.

– With his classic, bold simplicity and years of experience, Master PCC Al Kavadlo gave us these 5 reasons to practice pistol squats.

– PCC Team Leader Matt Schifferle explained the advantages of building muscle using the power of calisthenics.

– Drawing upon the connection between Eastern martial arts and progressive calisthenics, PCC Instructor Ray Shonk recounted his fitness journey.

– PCC Team Leader Grace Kavadlo shared her savvy in both strength and flexibility, giving us these 5 tips for training the V-sit.

– Here’s a stellar blueprint for arranging a group fitness calisthenics class by PCC Team Leader Matt Beecroft.

– PCC Instructor Steve “Grizzly” Opalenik demystified breathing, tension and meditation as they relate to the body and mind.

– In her signature fashion, PCC Team Leader Annie Vo explained how people change over time, the pursuit of knowledge deepens and why YOU need to recertify!

– With this masterful post on “chaos-proofing” your workouts, Senior PCC Adrienne Harvey gifts us with a mother-load of information about muscular tension, efficiency, programming and more.

– I contributed quite a few posts in 2017. You guys seemed to like this one. It’s called Take Hold Of The Flame.

I’m grateful to all of you who follow this blog. Thanks for reading, sharing, commenting and contributing. We appreciate it more than you know. The future is big and bright. We hope to see you at the PCC in 2018. Happy New Year!

Keep The Dream Alive!

-DK