Progressive Calisthenics

Top 5 Reasons Why an In-Person Workshop is the Best Way to Supercharge Your Training

August 29, 2022 By Danny Kavadlo Leave a Comment

It’s been ten years since the inception of the Progressive Calisthenics Certification. In that time, hundreds of trainers from all over the world have been certified in bodyweight exercise. Countless PR’s have been set and lifelong friendships have been made.

On October 1-2, Momentum Fitness in New York City will be hosting the ONLY Progressive Calisthenics Certification on the calendar. That’s right: this is the only PCC currently scheduled, so if you ever wanted to attend, now is the time.

At every PCC, amazing things happen. There is no question that this event will supercharge your calisthenics training like nothing else. Here’s why:

1. The Most Complete Programming

There are many calisthenics courses these days. PCC is the first and the best. In fact, PCC is the only certification with eleven modules, including push-ups, pull-ups, muscle-ups, human flag, inversions, floor holds and more. There has never been a more comprehensive two-day bodyweight course.

The PCC Instructor manual was written by none other than Paul “Coach” Wade, the best-selling author of the Convict Conditioning series, and contains over 500 pages of the most detailed calisthenics writings and illustrations ever compiled.

There are two additional seminars. The first seminar, Principles of Progression, details the universal truths behind all calisthenics (and strength training) advancement. The second seminar On Bodyweight Programming explains how to put all this new information together for quantifiable results.

The weekend concludes with the legendary Century test. Click here for more on that!

2. PCC Is for Everybody

Everyone is welcome here. That includes folks of all fitness levels, training backgrounds and body types. Every single attendee is encouraged in a friendly, inclusive environment. From the curious beginner to the beastliest bar athlete, calisthenics doesn’t discriminate. Progressive calisthenics accommodates everyone.

PCC also provides you with a strong connection to a supportive, global community for future training, forums and opportunities. This includes both friendships and networking. I’ve remained close both professionally and personally with so many of my PCC family over the years.

3. The Inspirational Power of the Group

I’ve seen it again and again: PCC attendees pushing themselves beyond their previously perceived limitations.

There’s a reason why more people have achieved their first muscle-up, pistol squat or human flag at PCC than anywhere else in the world. It’s the overflowing energy that comes from putting a group of calisthenics freaks in a room together. Remember what that’s like?

I’m thrilled to say that this is the first workshop taught by both myself and my brother Al Kavadlo in twelve months! We’re ready to bring the thunder!

4. No Substitute for an In-person Experience

If recent times have taught us anything, it’s that humans need real interaction with other humans. Sure, scrolling through social media and looking at fitness-related “content” is an easy way to pass the time, but it really doesn’t help your physical (or mental or emotional) health.

The experience you acquire at PCC is a stark contrast against the screens and solitude induced numbness to which so many of us have become accustomed. In a world overrun with online courses, PCC stands out. At PCC, every attendee receives personalized training geared directly to them. Corrections are physically presented in real time by experienced instructors who work directly with you. Under the scrutiny of a Master Trainer, you will achieve things you never imagined possible.

5. Continuing Education

The enhanced professional credibility you get from becoming a PCC is priceless. Dragon Door is an established leader in the fitness industry and PCC is the gold standard for calisthenics certifications. This is part of what gym owners look for when hiring trainers, as well as what potential clients need when seeking professional guidance.

Furthermore, while PCC is for everyone, not just fitness professionals, it qualifies for continuing education credits toward your personal training credentials. In fact, PCC is the only bodyweight workshop approved for CEC’s from ACE and NASM, the two largest certifying bodies.

It’s just a few more weeks before the calisthenics lightning strikes again. I can taste the electricity… Will I see you in NYC?

LET’S GOOOOO!

-DK

My Calisthenics Journey to the PCC

September 4, 2021 By Al Kavadlo Leave a Comment

Hey hey hey! I’m Al Kavadlo. I’ve been doing calisthenics and nothing else for twelve years.

I remember in 2009 – a little before my 30th birthday – I decided I wanted to learn the handstand. The early days involved a lot of falling, but after a while I was able to catch myself and little by little those holds became longer and more consistent.

I’d been working out for over 15 years by that point and I was already a successful personal trainer–yet I was just starting to realize there was more to fitness than simply being able to lift something heavy. Something about the synergy of calisthenics was irresistible to me: the raw minimalism, the self-empowerment, the creative element… or maybe just that the moves looked so bad-ass!

Handstand push-ups replaced military presses. Pistol squats replaced leg machines and alternative push-up variations replaced traditional chest and arm exercises. Front levers, one arm chin-ups and other esoteric bodyweight exercises gradually became more interesting to me than conventional gym workouts.

I didn’t plan for it to happen, It’s not like I suddenly woke up one day and decided to be a bodyweight guy, but by the time I turned 30 my training was pretty much 100% calisthenics.

Back then there was hardly any information available about this type of training, so most of my learning came from my own trial and error. Fortunately I’d been lifting weights and doing pull-ups for a long time already, so I was able to progress fairly quickly. These days, my years of trial and error can work to your advantage!

Social media was still pretty new at the time but at a friend’s suggestion I started posting videos on YouTube and blogging about my training. I got my brother Danny involved and he and I kept challenging each other to improve and grow.

I started to gain a following online and I connected with others in the local calisthenics community. Eventually, Danny and I appeared in the Convict Conditioning series and I even landed my own book deal with Dragon Door Publications. I published Raising The Bar in 2012, which became a cult phenomenon. The book was ahead of its time, and was the first to deeply explore the possibility of training with nothing but a pull-up bar and a pair of parallel bars.

I continued publishing more books about calisthenics and in 2013, Danny and I started teaching the world’s first ever calisthenics based fitness certification, the now legendary Progressive Calisthenics Certification. It was dream come true!

The PCC has been often imitated but never duplicated. Over the years we taught and certified hundreds of trainers in over a dozen countries and scores of cities. We’ve connected with like-minded calisthenics enthusiasts all around the world. You cannot beat the energy, passion and attitude at PCC. It has to be experienced!

I kept refining my skills over the years – and through teaching them to others I further enhanced my own understanding of them. I’m 42 years old now and I’m in better shape than I was in my 20s.

I’m still teaching, still training, and still having fun. In fact, October 9-10, 2021, the Progressive Calisthenics Certification makes its return to my hometown New York City, the place where the bodyweight revolution got started all those years ago!

If you’ve ever wanted to train with Danny and me in person, then now is the time! If you’ve ever wanted to share in the excitement that is PCC, then your day has come! If you’ve already taken the PCC and are hungry for more, then this is your chance to re-certify. Come have a new life experience you’ll never forget. The PCC has grown and changed over the years, just as I have. Just as you have.

Check out this video and learn more about my journey:

Thanks for reading! I hope you enjoyed my story – if you did, then I hope to see YOU at PCC this October.

Til next time, I’m Al Kavadlo…

Next Level Strength is Here!

June 11, 2019 By Al Kavadlo and Danny Kavadlo Leave a Comment

Next Level Strength Book Announcement Al Kavaldo and Danny Kavadlo

When we got started in fitness, we didn’t have many options. We were just two broke kids from Brooklyn, so we began with what was available to us: push-ups and pull-ups. This was not because we were necessarily “calisthenics guys” but simply because we didn’t have access to any equipment other than a basic doorway pull-up bar and the ground beneath our feet.

During the course of our journey, we would explore other methods of training. Once we were old enough to join a gym, free weights began to dominate our workouts. Though we never stopped doing push-ups and pull-ups, weight training had become the focus. We also experimented with machines, sandbags, medicine balls and everything else we could think of to maximize our strength gains. Additionally, as personal trainers in New York City, we wanted to familiarize ourselves with as many disciplines as possible so that we could provide the best service to all individuals.

Each of these modalities offers its own unique challenges and benefits. However, after years of experience with these different options, we eventually came full circle and returned to training with only our own bodyweight.

Pistol squats replaced barbell squats, L-sits replaced ab machines, handstand push-ups replaced military presses. The transition was so gradual that we hardly saw it coming. Little by little, we were slowly swapping out our favorite weight training exercises for their calisthenics counterparts. It is hard to say whether calisthenics chose us or we chose calisthenics.

Over the years, we have cultivated a following around the world for our unique style of bodyweight training, and we’ve been heralded for our ability to help our clients make maximal gains with minimal equipment.

We’ve written books about training with just a pull-up bar or no equipment at all. In Street Workout we even showed you how to make the world your gym.

In our previous release, Get Strong, we gave you our most stripped-down calisthenics program for building muscle and strength.

Although we have written extensively about bodyweight training, we still haven’t covered it all. Not by a long shot. In fact, within the bodyweight kingdom there are two important pieces of apparatus which we’ve never addressed until now: rings and parallettes. We’re still just getting started!

Next Level Strength Danny Kavaldo Abs

Why Rings?

It’s no secret that we’re big fans of the pull-up bar. You can do a lot more with a simple straight bar than many people realize. And while many of the exercises in our new book, Next Level Strength, can also be done on a pull-up bar, there are numerous subtleties rendering them quite different on rings:

-Rings require extra core recruitment. Unlike a fixed pull-up bar, rings are free-floating and unstable. They can swing back and forth, rock side to side and even rotate. This forces your body to stabilize itself to a greater degree. As there is always a risk of injury when working with an unstable apparatus, be cautious and take your time.

-Because they are not connected to one another, rings allow you to pass in between them on moves like the skin-the-cat and muscle-up. Whereas you must maneuver around a pull-up bar, rings will not get in your way.

-Training with rings can potentially be more forgiving on your joints, particularly those of the wrists, shoulders and elbows. By allowing your hands to rotate, your joints may move in a more personalized range of motion.

-Though some exercises are more challenging when performed on rings, others are more accessible. It’s a bit of a double-edged sword. Regardless, if you are used to training exclusively with a bar, those first few weeks of ring training may surprise you.

Next Level Strength Al Kavadlo Parallettes Pushup

Why Parallettes?

Parallel bars that are low to the ground are known as parallettes. Though they might not appear to offer anything special at first glance, these little, low bars are an amazing tool. Here’s why:

-Wrist pain is one of the most common issues associated with floor exercises like planks, L-sits and handstands. Since parallettes allow your wrists to maintain a neutral position during these and other exercises, they offer a great way to work around (and possibly help eradicate) any issues that may plague your wrists.

-Squeezing parallettes while practicing these exercises creates more tension in your upper-body, which can facilitate a greater mind-muscle connection. This will help incur greater strength gains, especially with regard to your grip, core and shoulders.

-Elevating your hands with parallettes makes many exercises more accessible than when they’re performed on the ground. Oftentimes, beginners lack flexibility and/or core strength. Having extra clearance beneath your body can make just enough of a difference to help you nail your first L-sit or tuck planche.

-You can adjust the width of your parallettes to suit your individual proportions, which you cannot do with affixed bars.

The Next Level Strength Program

The Next Level Strength program offers something for everyone. The workouts in our new book build strength, flexibility, control and body awareness. There is also a unique skill element to many of these exercises. To be clear, however, Next Level Strength is not gymnastics. Though some of the exercises may look like gymnastics movements, we are not competing with anyone but ourselves.

Are you ready to take your strength to the Next Level?

Get our new book Next Level Strength today and get started on building the body you deserve!

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/

Trans-Atlantic Antics: Behind the Scenes At PCC 2018

December 11, 2018 By Al Kavadlo and Danny Kavadlo Leave a Comment

Those of you who have been following this blog for the last six years know how serious we are about calisthenics. If you’ve spent any length of time at all on these hallowed pages, then you’ve heard about the amazing purity of owning a body that is truly “self-made.” We speak of minimalism in equipment, clarity of mind, strength in simplicity. And ripped abs.

You’ve also read the incredible stories that surround every single Progressive Calisthenics Certification: the friendships formed, the fantastic networking opportunities, and the timeless bonds created between calisthenics freaks and geeks from all over the world. At PCC, we encourage an experiential learning environment, where everyone is involved in every step of the process—you can almost feel yourself getting stronger!

Here on this blog, we’ve waxed philosophical about the numerous PR’s, feats of strength and profound life experiences shared PCC weekend, but what we rarely talk about is this: the wacky antics that ensue!

Rock n roll dreams come true at this post-PCC tattoo convention!

That’s right. When the Century Test is over and the Certifications have been handed out, after the love, the hugs and the high fives, we all like to have a little fun. Perhaps, punch-drunk on adrenaline, we stick around to hang out with everyone who wants to spend time with us on that final day of PCC.

And believe it or not, there are always some folks who want to get back on the bar for a few last reps. Sometimes it’s a free-style pull-up jam!

womens pullups London PCC 2018 — Representing the strong women of PCC!

If you’ve ever wanted to dragon flag off Danny, stand on Al’s bridge, try a crazy move or take a crazy photo, then now you know: it all happens after hours at PCC!

As 2018 winds down to a close and we reflect back at the places we went and the people we met, we can’t help but to feel like the luckiest guys in the world. It’s a privilege that we get to spread the word of progressive calisthenics. It’s an honor to train with each of you. The PCC community includes us all.

This past year was host to Progressive Calisthenics Certifications in Beijing, Shanghai, London, New York City, Amsterdam and Austin. Each one was unforgettable.

And 2019 is looking just as bright! With PCCs already scheduled stateside in Colorado and Georgia, and overseas in Vienna, England, and Taiwan, next year promises to be even more over-the-top than ever!

In the PCC Universe, we are all more than simply calisthenics instructors and practitioners: we are family. If you’ve ever considered attending a PCC, this is the time. We wanna see your pull-ups! Hey hey hey! Keep the dream alive!

Time Under Tension

November 27, 2018 By Ray Shonk Leave a Comment

Ray Shonk Pistol Squat

Progressing in your calisthenics quest doesn’t always mean that you master the next big movement or duplicate a zany stunt. Another way of scaling the difficulty of just about any particular exercise is to simply employ time. No, I don’t mean making your workouts longer—in fact this method could make your workouts shorter—what I am referring to is time under tension.

The phrase “time under tension” refers to how long a muscle (or group of muscles) is under stress for a given rep or set. This can be achieved by lengthening the concentric, eccentric or pausing phase of an exercise.

I used this technique back in my weight lifting days. In fact, most methods of progressive resistance in calisthenics can apply to the weight room as well. When I was focused on lifting (and training people to do the same), there were times I would use less weight, instead choosing to focus on a slow tempo. Oftentimes, my clients would question my method, as they were only thinking in terms of lifting as much weight as possible. But to their surprise, when I had them do a 3 second eccentric and concentric (3 seconds down and 3 seconds up) movement for each rep, they would burn out sooner and get more out of the exercise—even at less external resistance.

Of course, you are also not limited to a 3 second tempo, you can also slow it down more so, such as a 5 second tempo. You could even add pause at the bottom of your movement. All of these are effective ways of increasing your muscles’ time under tension.

The concept of time under tension is arguably even more important when applied to bodyweight training. Because of our minimalist approach (and equipment set-ups), we are constantly using methods of increasing resistance without adding external weight. In fact, calisthenics newbies often wonder how it’s done. Well, again, time under tension is one of the least complicated ways!

Slowing an exercise down—or pausing at the bottom—are both ways to employ time over tension. This is one of the least complicated methods of progressing an exercise without adding external resistance.

In fact, for me personally, when I put the weights away and became completely calisthenics focused, I was able to achieve very high rep counts in my basic 3 exercises: push-ups, pull-ups and squats. For a while, I thought progressions were the only way to go from there, so that is what I did.

Over the course of time, and after many steps, classic push-ups became feet-elevated push-ups, two-legged squats became pistol squats, and pull-ups became muscle-ups.

Eventually, my numbers started to pick up again. So I thought back and remembered the slow tempo workouts I use to do. I decided to give it a shot and they were more challenging than I expected. You see, not only does the slow tempo maintain the tension on the muscles for longer, it also requires you to be more attentive to form, thus giving a greater yield from every single repetition.

Ray Shonk Feet Raised Push-up variation — It’s true that elevating your feet or using your knuckles are ways of progressing the push-up, but did you know that simply slowing it down is a progression in it’s own right?

Feel free to experiment. I’ve found that pausing at various points throughout the range of motion (as opposed to just the top or bottom position) can help overcome sticking points. Think about a pull-up, for example, where you pause for 2 seconds at the top, then again with your elbows at 90 degrees, then 120 degrees, with a final pause at the dead hang—ouch!) Furthermore, you can even experiment with super-slow reps, such a “the one minute push-up” which is 30 seconds on the way up and 30 seconds on the way down! Just make sure to take your time on the eccentric phase for max results!

Remember, fitness isn’t just being able to knock out 100 push-ups, or bench press double bodyweight: it is more about embracing the process, living in the present, and ranking quality over quantity when it comes to movements. Take it slow, build real strength, and focus on your form: you will see quality changes!

***

Ray Shonk, PCC is a personal trainer in Grand Rapids, Michigan, an adjunct professor at GVSU and the owner of Quest Fitness. In 2017, he authored his first book, appropriately titled, The Calisthenics Quest. Ray specializes in Calisthenics, Sports Performance and Martial Arts training. When he is not training, Ray spends time brewing beer, and enjoying time with friends and family. Learn more at www.questfitnessgym.com

My PCC In Amsterdam

November 13, 2018 By Vít Stefanovič Leave a Comment

Vit Stefanovic PCC Certified in Holland with Al and Danny Kavadlo

The Progressive Calisthenics Certification is a unique life experience. This two day event allows exercise enthusiasts to gather, train and get certified as progressive calisthenics instructors by none other than the Kavadlo brothers, the world famous trainers and pioneers of the Street Workout movement!

The decision to attend PCC this past October in Amsterdam, NE was a definitive moment of crucial importance in my life. My expectations were very high. I am a dedicated teacher and student of calisthenics and both Al and Danny are role models for me. I’ve been reading their articles and watching their videos for years.

Day One

The dawn breaks outside and I’m one of the first attendees to arrive. I see some familiar figures in the back of the training hall and, sure enough, based on a big beard and lots of tattoos, I recognize the Kavadlo brothers. A thought slips into my mind: I know how they present themselves on social media, but what are they going to be like in reality?

I barely manage to learn the names of other participants, when Danny comes to us with a big smile and shakes everyone’s hand. Al joins us few minutes later, sits among us and we begin talking about the flight, about life and about how this is the first time he left his newborn daughter for this long. It feels like I’m talking with an old friend, not with someone I just met. But there’s no more time to talk – it’s 8:30 and PCC is about to officially begin!

Danny is the one to make the welcome speech and claims that when people arrive at PCC they are strangers, but when they leave, they are a family. Even though my expectations of this weekend are high, I remain skeptical.

We get started on push-ups, pull-ups, muscle-ups, bar levers and more! All of these modules start with beginner-oriented exercises and progress to more difficult ones, like one arm push-ups or muscle-ups.

As we practice the moves, it is interesting to notice, that no one is best in everything. Everyone has different strengths and weaknesses – and that is how it’s supposed to be! I helped explain a one arm push-up negative to Ben, my training partner, but it was Ben who left ME speechless, when he did a perfect one arm pull-up, a move, that is far beyond my grasp at this point!

We experienced many beautiful moments when we arrived at the muscle-up module. Muscle-ups, while requiring a fair amount of strength to perform, are also a skill, and there is no better way to learn a new skill than to have it explained in person and try it for yourself. Everyone gets super excited. It’s clearly a room full of bar maniacs!

Vit Stefanovic Muscle Up at the Holland PCC

Motivated by the mood in the room and the successes of others, everyone gives their best to the muscle-ups. Our energy appears to have no limits. Once the first person gets their first muscle up, a chain reaction is ignited. By the end of muscle-up session, five people get their first rep. If I haven’t seen it with my own eyes, I probably wouldn’t believe it.

When it’s our turn to try the human flags, we give it everything, just like when we did muscle-ups. Personal records are achieved on many flag variations. Once we are all done with the flags, it was time to cool down. Later that afternoon, Master Al shined, as he taught us more about the principles of progression, and his story of fitness and life. It was inspiring to hear his own story of going from a “towel boy” to becoming a world class calisthenics icon.

Day Two

We were all a little bit nervous on the morning of Day Two. Was it really such a wise idea to exhaust ourselves so much yesterday? After all, the Century Test remained. But once we start moving, these thoughts just vanish. We go through leg exercises and we learn, among other things, that clutching your palms like a pistol while doing a pistol squat doesn’t only look good, there is a practical benefit to it as well!

Somewhat wiser, we move on to back bridges. During the “free jam” ten minutes, that follow the back bridge module, I am honored to follow PCC instructor Robbie Taylor and show others a stand-to-stand back bridge. The applause makes me feel like a superstar for a minute. I was also able to test how strong my back is during the back bridge module.

Vit Stefanovic Bridge at Holland PCC

There is a short break and I think to myself: okay, squats and back bridges! Perfect! This should keep our arms fresh for the century test! Wrong. We then move on to handstands and floor holds, and our upper bodies are back to work!

As the morning’s training winds down, Danny leads us on a seminar of programming in the gym and putting the pieces that we have learned together. True to form, he also shares some hard-won wisdom and life lessons. We settle into the moment, but we all know what awaits…

PCC Century Test

The test is called “Century.” It requires 100 repetitions of 40 squats, 30 push-ups, 20 hanging knee raises and 10 pull-ups in perfect form and under eight minutes. These demands are not excessive for anyone with a solid foundation in calisthenics, but the tricky part is to do all it after two days of grueling training with sore muscles, not to mention the psychological pressure. Everyone has only one shot at passing the century test on location.

Two participants test at the same time: one is supervised by Al and the other by Danny. The others wait, cheer and congratulate. After eight rounds, I am in the last pair to test. By that time my nerves are almost killing me. Wearing a semi-sinister grin on his face, Danny tells me that this is what he has been looking forward to all weekend. I choose not to inquire at this moment – I hear the gong and I start.

My nerves calm down completely as I begin testing. I feel like a fish that has just been thrown back into water. I realize that this is what I do, this is what I live for and this is where I have broken, overcome and raised my limits countless times. Calisthenics is my passion and the blood in my veins pumps for it! I keep my reps slow and enjoy every single one of them. I finish my tenth pull up, even add an eleventh and shout Danny’s trademark “HELLYEAH!” Others gather around, congratulate me and I can hear from many people that my knee raises were really nice to watch: top form, zero swing, slow and in controlled fashion.

Danny is genuine pleased and says, “Thanks Vít, you just made my day!” It is a perfect ending to a perfect weekend.

In the end, three people did not pass the test. One attendee even managed to do 99 perfect repetitions, but failed to finish his tenth pull up. It was heart breaking. But none of the people who failed let that fact affect the mood in the room. PCC is more about the experience than the certificate. (Plus, they still have 90 days to submit a passing video.) It was now time to celebrate, ask questions, practice the movement we learnt, and of course pose for some crazy pictures!

Vit Stefanovic Pistol Squat

The End

At the end, I hug both brothers and I thank them for all the articles they’ve written and published, and how much they’ve helped me on my calisthenics and personal trainer journey. I can honestly say that they are the same awesome people in reality, as they are in media, and that it is so refreshing to experience such integrity, because it is so rare these days.

But did we arrive as strangers and leave as family? Yes, I truly believe that we did. But this doesn’t mean that we will all necessarily stay in touch or write every day. Quite the opposite: I may never see most of the people that I met that weekend again. But, the truth is that we were already a family; we just didn’t know it yet.

Everyone who is a longtime teacher and/or student of calisthenics has the same passionate soul, that steam engine that drives us to go on. It’s created by the never-ending hunger to break our own limits and help others do the same. This everlasting desire to improve ourselves, inspire others and let others inspire us is what united us all along. This is who we are and what connects us all.

Vit Stefanovic PCC Holland Group

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Vít Stefanovič (born 1991) is a passionate teacher and student of calisthenics. As a personal trainer, he loves to inspire and help others on their own calisthenics journey. He shares his insights on calisthenics on Czech website www.cvicenisvlastnivahou.cz, his Facebook page facebook.com/vita.osobni.trener and on Instagram instagram.com/vitatrener/.

Women in PCC

October 30, 2018 By Kristy Agan Leave a Comment

Kristy Agan PCC Pistol Squat

For many years, I have wanted to attend the Progressive Calisthenics Certification, and it was a thrill to finally get to do it last month in Austin, TX. After all of the anticipation, I knew it would be an unforgettable weekend. The best part was that I was able to take my husband along with me. After all, we’re a couple of calisthenics freaks, and it was our 17^th anniversary. This was the best way to celebrate!

But enough about him… he already got a little taste of the limelight in a previous blog. And while I’d love to talk about ALL of the amazing people I met there, I’m going to take a different approach: This is for all my strong girls! (It’s okay men. You can keep reading too.)

Throughout my 15-year tenure as a trainer, I have taken part in a great number of fitness related workshops. Over the years, I’ve noticed an interesting pattern. The “tougher”, for lack of a better word, the workshop is perceived to be, the fewer women are in attendance. Allow me to elaborate:

Several years ago, at my first RKC, there were approximately the same number of women and men in attendance. I was happy to see the ladies well represented! However, that was not the case at my RKC Level II, where I was very much in the minority. There were only three women (including myself) in the group. Rather intimidating! Nonetheless, we kicked ass right alongside the men. Since that RKC Level II workshop, I have recertified, and/or assisted at, several Dragon Door workshops. Sadly, this trend of fewer and fewer women in attendance has remained the same.

In fact, when I arrived at PCC, it appeared that I was the only female in a room full of 20 super strong men! Though I wasn’t completely surprised by this, I must confess that I was relieved when another female walked through the door.

This particular female, Mrs. Julia Harris, is 14 years younger than me, and a former gymnast. But I didn’t let that intimidate me either. I was stoked to have another woman there to share the experience with! Over the course of the weekend, Julia and I shared lots of laughs, high fives, and PR’s. We encouraged each other every time we performed on the bar, pole or mat.

PCC Austin Julia Clutch Flag

Here are some of the take-aways from that weekend that I want all women considering PCC to know:

– Both Julia and I were already well rehearsed in squats, push-ups and pull-ups. So ladies, I highly recommend that you show up with a solid foundation in the basics. Those three movements, believe it or not, are the baseline from which almost all the more advanced moves are built. Even if you cannot do a full pull-up (many women can’t… yet), I still encourage you to practice Aussie pull-ups, bar hangs, and other upper body pulling motions. There is no need to be nervous, regardless of what your fitness level is—PCC is for everybody! Be prepared and work on your version of “squat-push-pull” and you won’t find yourself struggling.

Kristy Agan Austin PCC Handstand – Amazingly, we both worked on “skinning the cat”, bar levers, floor holds and more! I might not be able to do a full bar muscle-up yet, but with the guidance of The World-Famous Kavadlo Brothers and the other amazing instructors, were able to attempt each and every movement on the schedule. We females were given the tools to either succeed in those movements that very day, or to take with us so that we can approach and conquer them in our own time.

That’s the point I’d really like to drive home: The level of instruction you will receive will enable and encourage you to do things you may not have expected. You may just surprise yourself!

– The PCC is an incredibly diverse curriculum. In a way, calisthenics is a great equalizer. Even if you reach a sticking point in one area, you will find that there is room to excel in others. In fact, in my unbiased opinion, the ladies ruled the squat and handstand portion of the weekend. Move over boys!

But this is the most important thing I observed during PCC. Pay close attention ladies….

– Throughout the weekend, Julia and I went shoulder to shoulder with the men. We attempted every exercise. Sometimes we failed. Sometimes we succeeded. And guess what? The men in the room also failed and succeeded right alongside us.

That’s right! No one got every technique. Additionally, all of the men cheered us on the entire time. I never felt that I wasn’t a part of the group, nor for one moment did it feel like I was in a “man’s world”. I honestly can’t put into words the camaraderie that I experienced. It has never been men vs. women. It is always athlete supporting athlete.

At the conclusion of this amazing weekend, after the PCC Century tests, the hugs, tears and high fives, I was approached by several of the male participants. They wanted to tell me that I “inspired” THEM! Go figure!

Many of the men wanted my husband’s and my info so they could stay in touch with us and visit our gym. Some also had training questions they wanted to follow up with me on—they were impressed with me as a trainer. Zero egos. Lots friendships were made that weekend that will not be forgotten. Words alone cannot do justice to bonds formed at a PCC certification. The weekend made such a great impression on me personally that I will be hosting a Progressive Calisthenics Certification at my gym, KA Athletics, in Rome, Georgia.

So, to all my girls out there, don’t let PCC intimidate you. Or any event for that matter! We are fully capable of standing side by side with the boys, and we should do so with our heads held high. Why?? Because strong people inspire each other, regardless of gender!

That’s right, ladies… we can swing from those bars too! We are strong. We are PCC!

Kristy Agan L-Sit Bar Hang

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Kristy Agan is a RKC Level II and PCC Instructor. She and her husband, Joe Agan, own KA Athletics in Rome, GA where she offers Personal and Group Training. Follow her on Facebook @Kristy Agan – RKC, Instagram @kristyagan and Twitter @kristyagan. Visit her website at kristyagan.com. She can also be contacted at kristyagan@gmail.com

How to Stop Sucking at Pull-Ups

October 16, 2018 By Al Kavadlo Leave a Comment

Al Kavadlo Pull-ups

I used to suck at pull-ups. It’s true.

When I first got into calisthenics as a teenager, I was able to manage a couple underhand chin-ups, but I could not do a single overhand pull-up with a full range of motion.

So what did I do?

Well, I started by doing what I could, which meant lots of chin-ups. Even though I could only do a few at a time, I would just do as many as I could, then rest and repeat. I did this every other day for months. Then one day I tried an overhand pull-up again and I could do it!

Soon after this, I encountered a pair of wide grip pull-up handles at a local gym and I was back to not being able to do a single rep. So I kept doing them on my doorway pull-up bar with the narrower grip.

Again, I just did as many as I could, then I’d rest and repeat the process several times. Since I was a teenager, I had a lot of testosterone and was able to recover pretty quickly. I did this every other day for a while and eventually I was able to do 10 in a row. Then I went back to that wide grip set-up and was suddenly able to do a few reps!

Over the course of the next several years, I continued to discover challenging new pull-up variations: Commando pull-ups, L-sit pull-ups, archer pull-ups and of course, the muscle-up. They all gave me a major humbling when I first encountered them, yet they were all ultimately achievable with consistent effort.

I’m far from being a teenager these days, and I don’t recover quite as quickly as I used to, but I still apply the same principles to all of my workouts.

The key to conquering any physical goal, whether it’s to do 10 wide-grip pull-ups, perform a human flag, or run a marathon, is the same regardless of the task. All you have to do is find a regressed version of your goal (a less difficult progression, fewer reps, shorter distance, etc.) and practice that consistently for several weeks or months. Once it gets easier, you slowly start inching your way toward the goal.

So, what if you can’t even do a chin-up yet? Then start by just hanging from the bar!

Al Kavadlo Bar Hangs Dead Hang

From there, you can eventually build toward flexed arm hangs and negative chin-ups. (A flexed arm hang is when you hold the top position of the chin-up; a negative chin-up involves slowly lowering yourself down from that position.) If you’re patient, consistent and dedicated, the results will come. Guaranteed.

I did not get good at pull-ups overnight. It took many years and countless reps, and I experienced numerous setbacks along the way.

There wasn’t any magic pill or secret formula, so I just focused on my training and did the work. I still do.

There will never be any other way.

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Al Kavadlo is the Lead Instructor for Dragon Door’s Progressive Calisthenics Certification and the author of several best-selling books, including Get Strong, Street Workout and Pushing The Limits! Al has been featured in The New York Times, Men’s Health, Bodybuilding.com, T-Nation, TRAIN magazine and many other publications around the world. To find out more, visit www.AlKavadlo.com.

Lost in Austin: Progressive Calisthenics in the Lone Star State

October 2, 2018 By Danny Kavadlo Leave a Comment

The last time that my brother Al Kavadlo and I rolled into Texas was back in 2015. It was also the last time the Lone Star State had hosted a Progressive Calisthenics Certification. It had been too long…

A lot has happened between then and now. Our latest Dragon Door title (and the only one to provide a definitive 16-week program) GET STRONG went to #1 on the Amazon charts. We also released our “calisthenics encyclopedia” of sorts, Street Workout: A Worldwide Anthology Of Urban Calisthenics. We’ve been busy!

And speaking of “worldwide”, in addition to the many PCC certifications throughout these great States, we’ve also had the privilege of instructing numerous workshops in Europe, Asia and even Australia. Between then and now, the PCC family has gotten even bigger!

In fact, last week in Austin was very much indeed a family affair… literally!

The father/daughter team of Mark Walker and Julia Harris proved their mettle as they re-certified and certified, respectively. They cheered each other on all weekend and ultimately smashed the Century! Also in attendance was calisthenics-couple Joe and Kristy Agan, who celebrated their 17^th wedding anniversary by attending PCC! Happy Anniversary guys—Joe’s first flag (pictured above) is our gift to you!

There were multiple PR’s over the course of this two-day event. It was truly an amazing thing to behold. The calisthenics killers of Capital City popped pistols, pressed push-ups and muscled-up high. There was even a first time stand-to-stand bridge in the group. There is something about the exquisite energy of a motivated and passionate team that cannot be replicated. It must be felt firsthand.

Al Leading Pushups

At the end of the day, what really made this PCC special was the experience: That feeling of being surrounded by like-minded individuals—us “freaks and geeks” of fitness—training, learning and living life together. That’s where the bonds grow; it’s the magic of calisthenics and community.

There are three more Progressive Calisthenics Certifications scheduled for 2018 in three spectacular cities: New York, Amsterdam and Shanghai. I hope to see you there! If Austin is an indicator, then you don’t want to miss these. HELLYEAH!

Austin PCC Workshop 2018

The posse’s getting bigger,

-DK