Progressive Calisthenics

How the PCC Changed My Life

December 8, 2015 By Ali El Khatib 12 Comments

Ali El Khatib Support Press

For me, the PCC was not just a calisthenics certification, it was a life-changing, eye-opening experience.

In October of 2014 I traveled from my home in Egypt all the way to Haarlem, Holland to attend the Progressive Calisthenics Certification. Going into a gym full of people I’d never met from all different nationalities was an intimidating experience by itself. That was when the learning began, however–just bouncing ideas off of people with different backgrounds than myself.

Al and Danny have a great way of welcoming people. They’re both very warm, and very hospitable, but I personally believe they’re opposites. Al is more of a lighthearted, relaxed type of guy while Danny is energetic and intense. This got me thinking, if these two guys are opposites, yet both are extremely successful, what does that mean? The answer is this: there is not one way to connect with your clients and achieve success. The only way is to be true to yourself, and strive to always improve and serve your clients as best as you can. That was one of the most valuable lessons I took away from the weekend.

Another thing I realized is that Al is skinny, while Danny is more muscular. Although that might not seem like much to most people, here’s what it taught me: forget aesthetics. Yes, neither Al nor Danny look like your typical bodybuilding meatheads, but they can do feats that would put most of the bodybuilding community to shame. The things I saw that weekend–slow muscle-ups, stand-to-stand bridges, one arm pull-ups–are the true signs of strength as far as I am concerned.

Al Kavadlo Stand to Stand Bridge

The biggest lesson I learned from the PCC, however, is to forget the dogma. I’d have to admit, I was the type of person who was obsessed with “sets and reps” and “the right way” of training. What Al and Danny taught me was to expand beyond right and wrong. As Al says, “There is no right or wrong, there are only actions and consequences.”

In this age of information overload where everyone considers themselves an expert, it’s hard to come out with truly valuable information. Ironically, the message that Al and Danny taught me, which is to be open to all possibilities, got me to shut some things out. They encouraged me to start questioning things, to focus less on information, and more on quality of information.

Too many people think the way you learn is by sitting in a classroom, listening to a teacher, and getting an A on the test. Fortunately, life doesn’t work like that. Real learning happens in the application of new lessons, from getting feedback, and by constantly trying to improve.

Since returning to Egypt, I quit my corporate job, and started my own fitness company called The Movement, where I’ve been coaching group classes and training people one-on-one.

Ali El Khatib The Movement

Every time I work with a client, I’m constantly asking for feedback on how we could continue to improve the program. That doesn’t mean that I’m soft or that I let my clients off easy. They will tell you that I push them–and I push them hard–but that’s why they appreciate me. They know that I’m pushing them for their sake, and they trust me. Part of my job as a coach is to remind my clients of why they sought me out in the first place.

Though it may not be for everyone, sometimes, especially when I feel they’ve made considerable progress, I will invite my client to dinner to celebrate. For me, this is a way of increasing our rapport and it tends to create a positive association to training. It is also a good way to inspire them to eat healthier.

Most of my clients are novices who’ve almost never worked out, so doing something fun and having a laugh outside of the gym shows them a side of training that they never knew existed. This is the vibe I got when I first entered Trainingscentrum Helena in Haarlem, Netherlands.

The PCC experience got me to tell the people who want my advice on the best workout plan to “find what works for you–what you enjoy, and do it.” People have a hard time understanding this simple sentence, and I believe I would’ve too if it wasn’t for the PCC.

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Ali El Khatib is a PCC instructor who quit his corporate job to venture into health and fitness. Ali founded “The Movement” which aims to provide people with Physical, as well as Mental solutions to achieve true health.

Training One Rep at a Time

December 1, 2015 By Jack Arnow 40 Comments

Jack Arnow: One Rep at a Time

Several months ago, inspired and guided by Paul Wade’s Explosive Calisthenics, I started training for the “suicide jump.” From a standing position with a stick between my outstretched hands in front of my thighs, the goal is to jump over the stick which ends up behind my thighs.

Most of my best friends advised me not to train for the “suicide jump,” as they assumed injury was extremely likely for a 72 year old. There was much truth to their assertions, but I decided to train anyway. I thought the joy of training was worth the risks. It was!

I trained extremely carefully, discovering ways to make the training even safer, advancing one small step at a time. I really didn’t think I would succeed in reaching the master step, but that was a blessing in disguise. It allowed me to focus on each rep in each step with no distractions at all, improving technique, listening to my body, and trusting my intuition.

As a result, I loved the training. It was so much fun because I wasn’t overly attached to the outcome. To my surprise, after a few months, I jumped over a long straw, not a stick. Then a while after that I jumped over a rubber flex bar. Just recently I jumped over an actual stick!

https://youtu.be/ZZ12VRBTmxg

The funny thing is that I thought I already had learned to train this way, focusing on the present, but in retrospect I wasn’t. This was particularly evident in my training for one arm chin-ups over the last several years. Even though I should have known better, I’ve been too aggressive in my pursuit to regain this amazing feat of strength. I’ve lived and learned a lot over the years, but certain lessons need to be continually revisited.

Recently I applied my lessons from training the “suicide jump” to training the one arm chin. I began varying my workouts based on how each rep felt. I will end or continue my workout based on my immediate feeling, not on a predetermined idea. I test new ideas cautiously to see if they help. I’ve learned once again that joyful creative training makes you stronger.

On September 20th 2015 I finally did a flat footed righty one arm chin, but continue training towards a full dead hanging one arm chin. The future is never really certain, in life, or in exercise goals, so enjoy and focus on the present.

Jack Arnow Flatfooted righty chinup

Having clear goals is important, but listening to your body in the immediate present is essential to make better training decisions, and especially to reduce the chance and severity of injury. Constantly strive to improve your technique. One small advance follows one small advance, eventually leading to clear gain, but there will inevitably be setbacks along the way, so be patient with yourself. Others may help you with particular training ideas or suggestions, but test these things carefully in your practice because we are all unique in one way or another.

Regardless of your exercise achievements, be proud of them because your hard work made them happen. If others inspire you, or you inspire others, that is fantastic. Most likely both things are happening. Most importantly, try not to make the mistake of thinking you are better than someone else because you can do something they can’t. You know the difficulties and obstacles that you had to overcome, but probably don’t know theirs. And they most certainly can do many things that you can’t.

Have fun and practice one rep at a time.

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A student of calisthenics legend Jasper Benincasa, Jack Arnow has been practicing calisthenics for over 60 years. He can be reached by email at jackarnow1@gmail.com.

Strength Rules Is Here

November 24, 2015 By Danny Kavadlo 24 Comments

Danny Kavadlo Strength Rules Book Cover

First Things First

I am the luckiest guy who ever lived. When my last Dragon Door title, Diamond-Cut Abs was released one year ago, it was extremely well received. In fact, it became a #1 bestseller!

Diamond Cut Abs Bestseller

I consider it a tremendous honor that my words, programs and experiences resonated with so many. I am grateful that in the months that followed, I received a great deal of correspondence about Danny-style abdominal training. But, interestingly enough, for as many abs-related questions and comments as I received, there were even more inquiries about Danny-style strength training as it relates to the entire body. People loved the abs, but they wanted more! In fact, I had never authored a book about full-body strength training… until now!

I knew I had something unique to bring to the table and here it is… Strength Rules.

Full Disclosure

Just prior to the writing of Strength Rules, my life went through some unprecedented and unexpected changes. Things that I thought would last forever fell apart. On New Year’s Day 2015, a ten-year relationship with the woman I thought I would spend the rest of my life with ended. Fast.

Things change. I’ve never needed strength more than I have in the past year. I went from being a family man to a full time single dad. I had to be strong for myself, but even more so, for my son. It was at this time when I realized that a book about full body physical strength simply would not be enough…. My next work would have to be about mental strength, spiritual awareness and emotional fortitude as well.

Danny Kavadlo Truth

So There You Have It

Strength Rules is my most personal work to date. The project is about perseverance, endurance and overcoming obstacles. It contains over seventy-five bodyweight exercises, including Plyo-Muscle-Ups deconstructed like you’ve never seen before, not to mention my in depth take on One-Arm Push-Ups. This book is about working hard and mindful practice–making the time to train, prioritizing what matters most and not taking “No” for an answer. We cover living a healthy life, harvesting physical prowess and fostering a positive mental attitude. Strength Rules focuses on walking face-first through the fire, and coming out stronger for it. Not in spite of it, but because of it!

Danny Kavadlo Muscle-Up

Everything is fair game in these pages and I pull no punches. Be prepared not only for my unconventional take on nutrition, but also on the supplement businesses, equipment manufacturers and even the medical industry!

Danny Doc

Further, Strength Rules contains workouts, progressions, supplemental stretches and some amazing (and far out) images. It even has the long awaited return of Danny’s Dos and Don’ts! I can’t wait for you to check it out!

But Don’t Take My Word For It

In the words of Olympian, scholar and author Dan John (from the foreword):

“This book is about true strength. The old kind of strength where heroes were people, like Beowulf and Ullysses, who protected the community first. This book is about empowering yourself and others. Strength Rules by Danny Kavadlo is so good you can’t ignore it.”

Danny And Wilson — Strong to the finish.

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

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

The Push-Up Lever

November 17, 2015 By Matt Schifferle 36 Comments

Push Up Lever Lead

Give me a lever, and a place to lay, and I shall make crazy gains.
– Archimedes (probably)

There are a million reasons why I love calisthenics. Aside from the obvious, calisthenics has allowed me to unleash my inner mad scientist and build a variety of “devices.” It’s amazing what you can create with a little imagination and a few trips to the hardware store.

Most of my designs are home made versions of commercially available products such as suspension straps and calf blocks, but one of my favorites is a unique way to load extra resistance onto a standard push-up that I call the Push-up Lever.

PushUpLever The struggle to load the push-up…

She may not look like much, but that simple plank of wood solves many issues that have plagued anyone who’s tried to add resistance to a standard push-up.

In the time of 10-15 B.C. (Before Calisthenics) I used to do a lot of weighted bodyweight exercises. Most moves were pretty simple, like using a dip belt to load pull-ups, but push-ups were always a struggle for me. I’ve used weight vests, weighted backpacks, stretch bands and stacking weight plates on my back. While all of these methods did produce more resistance, that hard work came at a steep price. Loading the back or neck produced a lot of stress on the spine which felt unnatural and awkward. In some cases, like with sandbags or plates, the weight was difficult to load on my back, plus the load was always prone to shift forcing me to compromise my technique. Using items like bands or chains caused loading on sensitive pressure points like the neck or lower back.

Weight vests seemed to be an ideal solution, but they were expensive and hard to adjust. Even adjustable weight vests required opening numerous pockets and removing small weights. It just wasn’t worth the hassle so I seldom adjusted the load. Despite my effort, I always felt most methods didn’t work very well. I wanted some serious resistance and a plate on the back or a chain around the neck only brought marginal difficulty.

I figured there had to be a better way, so I started to meditate on the ways progressive calisthenics makes push-ups harder. One of the classic methods is to do push-ups on the knees and then make the lever of the body longer by doing them on the toes. So I asked myself, is it possible to further extend the lever of the body out beyond the toes?

That question was the inspiration the Push-up Lever.

What is a Push-up Lever?

The Push-up Lever is the world’s first complete push-up amplification device. Unlike methods that simply load more resistance on pushing muscles, the push-up lever amplifies all of the technical requirements of the push-up. This includes not only the muscles in the arms and chest, but also improving the strength in the core, hips, and legs. It also requires greater scapular control and even more tension in the feet. Many people claim they are sore in their abs and hips the next day after trying it for the first time.

The beauty of the lever is it doesn’t place any excess weight or pressure on your spine, but instead places it on your hips, which can handle the load in a much safer way and with far more control. It’s also something you can easily adjust by sliding where your hips are on the lever. The more you extend the lever out beyond your toe,s the more difficult it makes your push-up.

The further you slide the board up your hips the easier the move becomes!

Not only is the lever easier to use and adjust, but it can challenge even the strongest athletes. This is because it makes the traditional push-up more difficult in 2 ways. It makes the lever of your body longer so you have to work against more resistance. It also makes your whole body lift against gravity. So not only are you working with a mechanical disadvantage but you’re also lifting more of your own body weight.

The Lever forces you to lift your entire body directly against gravity, not just your upper torso.

You can use any long slender object as a push-up lever. Pipes, barbells and even small trees can suffice, but I much prefer a 2 x 4 or a 2×6 plank of wood. Make sure any board you use is straight and not warped. Also look out for splinters. You may wish to sand it down and varnish it for a nice finished look.

How do you use a push-up lever?

Using the push-up lever requires a slightly different technique than a standard push-=up. Since the board rests on your hips, you need to slightly elevate your hips so they are the same height as your shoulders throughout the full range of motion. It can take a little bit of practice to use this type of push-up, however I find it to be natural and very useful.

Push Up Comparison

Also, be sure you have the strength to do your push-ups from the floor up. If you struggle to maintain control of your push up while “kissing the baby” with your chest to the floor, you may want to work on the lower range of your push-up for a few weeks before giving the push-up lever a try.

To use a push-up lever, simply lay down as you would in a push-up position and place the board against your hips at the appropriate length. Wrap your feet around the board so you’re “hugging” it with your thighs and the back of your knees. Some people prefer to use a flat foot against the board but I’ve always found more control through dorsi-flexing my feet and pressing my toes straight into the board.

Push-Up Lever Up and Down

Place your hands in the position you would normally do a push-up with and make your entire body tight, especially your quads, hips, and core. From there, simply do a push-up while pressing your hips up against the board and holding it tight with your legs. The first few times you do this you might feel like you’re sticking your butt up in the air, but I promise you’ll quickly become used to the new position.

Beware of the pressure from the lever pushing your hips down causing your back to sag.

If you’re using the lever at the half point of the board you should have a gap between your upper back and the lever as you push upwards. If the board is touching against your upper back you’ll need to lift your hips up even more to prevent the pressure of the lever going to your spine.

Notice the end of the board against my upper back and the gap between the board and my hips and knees. This places the pressure against my shoulders and causes pressure along the spine.

Here the gap between the board and the upper back is seen while my hips and legs are locked into the lever.

As you lower yourself down to the floor you want to “lead with your chest” so your hips stay at the same height of your shoulders through the full range of motion. Ideally, both your chest and hips should arrive at the ground at the same time and then lift up at the same rate of speed.

Once you have the technique down you can use the push-up lever for any push-up variation you normally use. Wide push-ups, close push-ups, alternating push-ups, medicine ball push-ups, etc.

Want even more resistance?

The classic push-up lever will offer a substantial amount of resistance and challenge to your classic push-ups. If you’re of the masochistic type and want even more resistance you can use the lever to safely add actual weight through the power of leverage.

This is done through adding weight pegs on one end of the lever with a small carabiner to suspend it off of a set of suspension straps or gymnastics rings.

PushUpLeverWeightPegs

In this position, you’ll use the lever backwards as the weight is suspended above and forward of your body. You’ll use the pivot point very close to your feet but still keep the load of the lever on your hips.

Be aware that it won’t take much weight to significantly load your push-ups. Most of the guys I’ve introduced this set up two will use no more than 10 to 15 pounds of weight. I’ve had powerlifters max out through as little as 40 pounds!

These chains only weigh about 12 pounds but they feel like a 225# bench press!

Using the lever in this way is the same as before where you will place yourself underneath and tighten your legs around the lever and push yourself up off the floor while driving your hips into the board.

While the push-up lever can be a great addition to your push-up program, it’s in no way a substitute for good old fashioned progressive calisthenics. When I first discovered it I made the mistake of using the lever for most of my workouts while neglecting the progressive steps towards the one arm push-up. Even though the lever helped me grow much stronger, I still had to fight to rebuild some of the muscle control and coordination I had lost from neglecting the advanced push-up techniques. Ultimately, the push-up lever is just one more tool for your toolbox. It can help you get stronger, but you still have to do the work.

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Matt Schifferle a.k.a. The Fit Rebel made a switch to calisthenics training 5 years ago in an effort to rehab his weight lifting injuries. Since then he’s been on a personal quest to discover and teach the immense benefits of advanced body weight training. You can find some of his unique bodyweight training methods at RedDeltaProject.com and on his YouTube channel: RedDeltaProject.

99 Reps

October 27, 2015 By Eric Bergmann 12 Comments

John Du Cane Speaking At PCC

“There’s an epidemic. 99 reps…”

Dragon Door founder John Du Cane uttered this ominous phrase during the PCC workshop I attended.

In order to pass the PCC, you must complete the Century Test, which requires 100 reps. Yet there is a 99 rep curse. One rep shy of the goal. There were multiple such instances when I got my PCC, and I feel they could have been avoided.

If you’re looking to get your PCC or are simply looking for some techniques to help you squeeze out extra reps in your training, this article is for you.

We’ll go through the four movements of the test one-by-one, but first a comment on form: great form will be more efficient and preserve energy throughout the test. Before you worry about increasing reps, be sure your form is approaching perfect.

The Squat

PCC Century Test Squats Position check:

How is your foot position? Do you have contact with the ground through your big toe, little toe, and the center of your heel?

Play with the width and rotation of your feet. Find a position that allows you to feel like you are sitting between your legs while keeping your feet flat on the floor, knees inline with your toes, with a neutral spine.

1) Lower down slowly and with control. On the way up, begin pushing not just down through the floor, but also to the sides, like you’re standing on a towel and are trying to rip it in half using your feet (your feet, including the big toe joint, must remain flat on the ground).

2) As you’re ascending out of the hole, bear down on your abs—think low and deep, like you’re about to get punched below the navel.

3) On the hardest rep(s), try using the Valsalva maneuver: breathe in on your way down, but don’t breathe out on your way up. Hold the air in to keep your intra-abdominal pressure high until you hit the sticking point (the hardest portion of the rep). At that point begin to slowly let the air hiss out as you complete the rep. You should sound like a tire losing air.

4) At the top of each rep get tall and relaxed. Now is a good time to take an extra breath before beginning your next rep. You have 8 minutes. The clock is not your enemy, fatigue is.

The Push-Up

PCC Century Test Push Ups Position Check:

Are your forearms approximately perpendicular to the ground throughout the movement?

Are your upper-arms approximately 45 degrees from your body at the bottom of each rep, so that you look like an arrow when viewed from above?

Have you found a hand position of appropriate width for your upper-arm length and that accommodates your shoulder girdle? Play with hand placement and rotation to find your best position.

Is your body in a straight line from shoulder to heel?

1) Pretend you have a big dial in each hand. When you hit the bottom of the rep, grip the dials hard and turn them as you push into the floor—the left one goes counterclockwise, the right one goes clockwise. Your hand and elbow positions shouldn’t change, but you’re gripping and turning those dials anyway. The harder the rep, the harder you turn those dials and push.

2) Just before the sticking point, bear down on the abs (low and deep, like you are going to get punched in the gut again). Keep that tension until you finish the rep.

3) Lockout at the top of the rep and relax, but don’t linger. Remember: you’re still holding a plank. Don’t sag when you relax—your next rep will be terrible if you start in a weak position.

4) Remember the pressurized breathing from squat tactic #3? Use that again.

The Hanging Knee Raise

PCC Hanging Knee Raises Position Check:

Is the bar deep in your hands, not near the fingertips? Do you have a strong grip on the bar?

Are you shoulders packed down so that you’re not dangling off the structures of your shoulder?

Are your knees and feet together?

Check again. Failure to get into the right position will reduce your body’s willingness to fire the abs and to flex the hips. Don’t believe me? Grab a bar with your fingertips, hang from your shoulder sockets, leave your legs flailing around and let me know how you did versus being in a strong position.

These tactics will be about limiting body-sway, which is typically what wrecks candidates on the hanging knee raise.

1) Lower the legs slowly after each rep. The shorter and lighter your legs, the faster you can go. The more you’re built like me, the more you’ll need to control the eccentric portion of the movement.

2) Do not relax at the end of a rep. You risk losing position and incurring sway.

3) When the reps begin to get hard increase your grip on the bar, your depression/packing of the shoulder-blades, and the pressure you’re applying between your knees and feet—double-down on your starting position.

The Pull-Up

PCC Century Test Pull Ups Position Check:

Do you have a deep grip on the bar—i.e., not near your fingertips?

Are your feet slightly in front of your body?

This is it. The moment when people complete 9 1/2 reps and wonder what just happened. Here’s how to avoid that:

1) Crush the bar. When the reps get hard your grip gets harder. You’re about to go for rep 100? Crush that bar like it’s covered in butter and you’re dangling over the Grand Canyon.

2) Right before the sticking point, bear down on the abs and glutes. Deep and low for the abs, hard for the glutes. This won’t help unless you’re already crushing the bar. You are crushing the bar, right? Good. Crush harder. They should have to pry your hands off the bar after your 100th rep. Want a high-five when you pass? Too bad. Your hands won’t open for the next several minutes.

3) Remember the pressurized breathing? Now’s your time to shine. Get air in at the bottom position. Start hissing out air at the sticking point. Keep hissing until you complete the rep.

4) Savagely rip that bar off the supports. Think about driving your shoulders and elbows toward the Earth, rather than pulling your head over the bar. Refuse to fail.

These techniques, properly utilized, should get you about a 20% increase in reps. Practice them and watch your numbers go up.

See you at 100 reps.

Al Kavadlo, Eric and Beth Bergmanns6

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Eric Bergmann is a New York City based strength coach, movement specialist, and proud member of the PCC family. He co-owns Bergmann Fitness—a boutique training and nutrition service—with his wife, Beth. You can find out more about them at bergmannfitness.com

The Smith Machine and Push-Ups: The Calisthenics Odd Couple

October 13, 2015 By Derek Spoden 9 Comments

Smith Machine Push-Ups Lead

There are very few objects that come to mind when thinking about “calisthenics equipment” other than the floor, a bar, and maybe some chalk. Bodyweight culture prides itself on minimal equipment, unrestricted movement, and the ability to exercise anywhere. The Smith Machine represents absolutely none of that.

When most bodyweight enthusiasts think of a piece of equipment like the dreaded globo-gym behemoth that is the Smith Machine, few would see an incredibly effective tool for learning and perfecting your push-up form. While the Smith Machine may evoke visions of flared elbows and terrible pressing technique form below the bar, I suggest getting above this piece of pop-gym equipment for perfecting your horizontal pushing pattern with incline push-ups!

Smith Machine Push-Up Setup The Smith Machine is basically just an adjustable straight bar, so it really is a bodyweight athlete’s best friend in disguise when it comes to learning push-ups, both the basic and one-arm versions. Strict form push-ups are an absolute foundation of calisthenics, but they can be difficult for beginners, or those with shoulder injuries, to initially learn and perform safely. Earlier progressions like wall push-ups and knee push-ups are fairly fixed positions, but incline push-ups can perfectly fill the rather large gap between the vertical wall and the flat floor. While we can’t adjust the wall or the floor, the adjustable bar of the Smith Machine provides an effective way to perform an incredible range of push-ups at various inclines without having to sacrifice form.

The most common piece of equipment for incline push-ups is often a bench, a plyo box, a chair, maybe even your kitchen counter, but these items often vary from location to location and don’t really offer specific and strategic height modification. Not all of us go to gyms and not all gyms even have Smith Machine stations, so any squat rack with adjustable side safety bars or bar catches can be used with this article’s tips in a similar fashion—however, do exercise caution and always use a slow tempo when using an unsecured barbell.

To begin working on Smith Machine incline push-ups, start with the bar set to about chest-height and set up your stance and grip as you would any other incline push-up, except you will be gripping the bar rather than placing an open-hand on the floor. This slight difference can cause the elbows to naturally want to flare out to the sides, so keep your grip close to shoulder width and be mindful of your form. I do recommend using a “thumbs over the bar” grip rather than wrapping them underneath, as this allows the wrists to turn out slightly and keep the elbows pointed inwards. After performing a good 10 reps to get a feel for the angle, assess your performance and fatigue.

Did you hit 10? How intense was it? How many sets could you complete? Ask yourself these questions while you rest and adjust the intensity accordingly. If you didn’t make all the reps, raise the bar a notch or two, then try again at this higher level. If you made all the reps and everything felt good and easy, then lower the bar a notch or two and repeat this process until you find a level that allows you to perform more than 5, but less than 10 repetitions for consecutive sets with good form—mark and remember that level as your base training level. Depending on your fitness goals, once you can perform 4-5 sets of 10 incline push-ups on a given bar level with <2 minutes rest each set, it’s time to progress.

These incline push-ups can also be easily modified based on specific training goals by raising or lowering the bar to alter movement intensity. Lower the bar until you can only perform 3-5 reps to emphasize strength. Move up and down to amass numerous sets within the 8-15 rep range for building size. Or try raising the bar to test your stamina and stability with higher reps (30+). The height of the bar can be adjusted to change the movement’s intensity based on your body angle across a wide difficulty range depending on the equipment’s adjustment design. Bar height/intensity can also be changed from set to set and rep to rep, allowing for seamless Pyramid Sets, Drop Sets, or even Interval Sets.

At this point, you can also modify your foot position from wide to narrow as mini-progressions between bar heights, making the same level push-ups more difficult as your stance gets closer to centered or easier as your stance and base of support widens. Using a straddled stance will give a much wider base of support and make the movement a bit more stable. As the stance narrows towards shoulder width and then tight together, the balance shifts more towards the upper body. From there, you can even begin to stack your feet or perform push-ups with one leg raised, placing more weight and much more balance demand on your arms.

One-Arm Raised Push-Up With these same methods of adjusting movement intensity via bar height and foot placement, one can also begin to safely explore the more advanced one-arm push-up progressions. Although most of the preceding article has been geared towards beginner calisthenics practitioners who are attempting to learn basic push-ups, all of the stance strategies and varied intensity tactics discussed above can be used by more intermediate and advanced bodyweight athletes attempting to learn or perfect their one-arm form. No matter your level, using an adjustable bar is a simple and effective way to track and ensure your progress.

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Derek Spoden, PCC, M.S., is a personal trainer and health caretaker from Minnesota who enjoys teaching calisthenics to clients from ages 8-80. Bodyweight exercise and mindful exploration are at the heart of his training.
Check out Facebook.com/derekspoden to learn more about Derek!

Technology Meets Minimalism in Silicon Valley

October 6, 2015 By Peter D'Epiro 5 Comments

PCC Mountain View Lead Photo

For the first time since its inception, the Progressive Calisthenics Certification (PCC) touched down in the Bay Area, specifically Silicon Valley, California. The land of technological innovation and gadgets was introduced to primitive movement patterns and raw strength development, through the use of nothing more than one’s own bodyweight!

Hosted at the Bay Area’s premier fitness and performance training facility, Evolution Trainers, the beautiful California weather and custom built outdoor scaffolding jungle gym allowed for a wonderful combination of indoor and outdoor training throughout the course.

PCC Mountain View Outdoor

As has become commonplace at the PCC, the group of participants was an eclectic mix that included fitness trainers, military personnel, martial artists, teachers, local tech professionals, and calisthenics enthusiasts. Attendees came from the northern and southernmost ends of California, all over the United States, and even as far away as Hong Kong.

This class was unique for me. Having attended the very first PCC in Minneapolis over 2 years ago, I was back for this one as an assistant, which provided a unique vantage point on the curriculum relative to my first time around. Not having to focus on my own performance, aches, pains and anxiety about the Century Test, I was able to view the class as a whole. Seeing all the participants work on the various skills gave me a new and different sense of the incredible experience that is the PCC.

Dragon Door typically likes to track PR’s, when students are able to perform a skill for the first time. While a requisite amount of power and stability are needed to perform the various feats of strength at the PCC, it is amazing to watch attendees who genuinely cannot perform a skill, work through the progressions during the class, receive cues and coaching pointers, and ultimately succeed in execution. From pistol squats to muscle-ups to hand balancing, it was amazing to see everyone in the room get better together as the weekend went on!

PCC Mountain View Crow

Seeing this process in action validates the well thought out progressions and regressions of the curriculum. This highlights the knowledge, communication and teaching skills of Master Instructors Al and Danny Kavadlo, along with Team Leader Logan Christopher, who also lent his insights to this particular course. It was a pleasure to coach alongside such legendary talent.

PCC Mountain View Coaching

The PCC has evolved since its inception, yet still maintains a wonderfully positive and supportive atmosphere that leads to new friendships, professional connections and gains in physical strength. It is an incredibly fun and inspiring experience. Complimenting the technical insights this weekend were individual talks by both Al and Danny about the paths they’ve taken to the PCC, the principles of progression and program design. These talks are not only engaging, but further deepen and personalize an already powerful experience for the students.

All in all, this newly minted group of PCC instructors walked away with much more than a piece of paper declaring them “certified”. They left with new skills, new friends and membership in one of the most special and positive communities in the fitness arena.

PCC Mountain View Group Photo

***

About Pete D’Epiro: A fitness & performance coach in the San Francisco Bay Area for 20 years, Pete specializes in training the unique population that is the Silicon Valley executive/entrepreneur as well as junior athletes ranging from middle school to Division I scholarship athletes. Pete also volunteers his time to Stew Smith’s non-profit Heroes of Tomorrow, providing free training to candidates preparing for careers in military special operations, law enforcement, & fire. Most days of the year Pete can be found at the world-class training facility, Evolution Trainers (www.evolutiontrainers.com), in Mountain View, California.

The Hidden Powers of Short Bridges and Shoulder Stand Squats

September 29, 2015 By Adrienne Harvey 35 Comments

Shoulder Bridge

Over the past few weeks, I’ve been conducting a little experiment. Due to an intense work schedule, combined with not getting enough sleep, I found myself in a condition that was not optimal for intense workouts. So, I decided to revisit a few of the early steps of Coach Wade’s “Big Six.”

In Convict Conditioning, as well as at the PCC, the warm up for the work sets of our training can come from practicing earlier steps of the movements. For example, if our work sets consist of knocking out reps of full bridges, we would warm up for them with a few meaningful sets of short bridges or straight bridges (the first and second steps of the progression in Convict Conditioning).

The first step of the Convict Conditioning squat sequence is the shoulder stand squat. This step is outlined in the original Convict Conditioning book, but explained in a little more detail in the Convict Conditioning Ultimate Bodyweight Squat Course DVD and Manual. This move is controversial because for many beginners (especially those who are overweight), getting down on the floor, and essentially getting upside down, will present a big obstacle right away. Then, if they’ve managed to get into the shoulder stand, it can be difficult for some larger people to get into the end position simply because they may be in their own way. This can be a major obstacle and it really doesn’t take that much extra weight to cause either of these issues. So at the PCC, we teach some other beginner drills which are more easily applicable to people of all shapes, sizes, ages, and fitness levels.

However, I’d recently managed to mildly annoy—but not injure—my left knee. In general, I tend to err on the side of caution and will make no apologies for stopping an exercise or movement if I feel a certain type of discomfort. Over the years I think this attitude this has helped me remain uninjured even while doing a fair amount of intense training and advanced drills. Exercise should make us stronger, not screw us up!

Shoulder Stand Squat Sequence

Though accidents happen, avoiding injury during training should be a top priority. While we are all continually encouraged to “get outside our comfort zone,” part of our own individual fitness journeys should include learning to carefully monitor our physical selves. This of course will be different for everyone, and will change as we age. I’m not saying that we should be afraid of what we’re doing in the gym or in life, only that it’s a good idea to start paying attention to, and learning to understand the subtle signals from our bodies.

So I wondered what kind of benefits my annoyed left knee could gain from the shoulder stand squat—and if the unweighted movement might give me the chance to analyze what might have happened in the first place, or at the least identify some trouble spots. I also started to consider what some of the other beginner steps could bring to my other challenges and goals.

The following is what I did, at a reasonably slow speed, which took a lot of control:

Two rounds:

Short bridges – 25 reps
Shoulder stand squats – 25 reps
Bar Hang – 1 minute
Full bridge
Plow stretch

The rep range in my example above was chosen since those were the Convict Conditioning “intermediate standards” for the short bridges and shoulder stand squats. This wasn’t meant to be an especially taxing workout, but I did find parts of it surprisingly challenging, in a way that indicated I might be working with my nervous system as much as my muscles. The above rep ranges are not necessarily appropriate for everyone, and will take some experimentation. When in doubt, do less on the first round to figure out where you stand (and where you stand on that particular day).

Adrienne Timed Bar Hangs

Intrigued by the CNS response of the above example, on a day following a very challenging kettlebell workout in the same week, I decided to make a different version but with the same general ideas:

First round :

Short bridges – 25 reps
Shoulder stand squats – 25 reps
Crow stand – 1 minute
Full bridge
Plow stretch

Adrienne Crow Stand

Second round:

Short bridges – 25 reps
Shoulder stand squats – 25 reps
Wall handstand – 1 minute
Full bridge
Plow stretch

I ended with Coach Wade’s “Trifecta” and some deep squats. Everything felt easier and better executed.

Going back to the more advanced drills the next day, I had a new confidence, and could tell that progress was made that week, just from the two small sessions with the earlier steps. Since then, I’ve made it a point to have more sessions like these during a typical week.

I encourage you to revisit earlier steps you have learned from Convict Conditioning and/or the PCC Workshop. Even if you feel like you’ve long-since outgrown them, they still hold their own challenges and can teach you a lot (especially if you go purposefully slow). For those of us who are instructors, they also help us stay sharp and empathize with our clients when explaining and working through those beginning progressions. Never underestimate the power of those early steps!

***

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

PCC Holland: A Gathering of Awesomeness

September 15, 2015 By Silvio Bauer 9 Comments

Danny Silvio Al Kavaldo Holland PCC 2015

I’m still hung over. Not from having one too many—mind you other than maybe one too many muscle-ups.

This whole past weekend, I was on a constant dopamine rush. I took a little trip to the beautiful city of Haarlem, which is a half hour bus ride away from Amsterdam in the Netherlands.

From the time I stepped onto the airplane up until this moment, I’ve been maintaining a sheepish grin on my face.

All this happiness bursting out of me came from attending the Holland PCC . Not only was it a thrill to meet the PCC team for this workshop (Lead Instructor Al Kavadlo, Master Instructor Danny Kavadlo, and Instructor Grace Kavadlo) but also to be around so many like-minded fitness freaks.

Pull Ups At Holland PCC 2015

Once the whole crew and attendees gathered in a circle to introduce themselves, you could almost feel the room vibrating with all the positive energy everybody brought with them. With the first of many of Al’s signature “HEY, hey, heys” of this weekend, the group started to become a little family of fitness weirdos.

It was a blast to see everybody bringing their unique expertise to the table. I met attendees from all over the world (one person came all the way from Taiwan)! We had engineers, IT professionals, personal trainers, physical therapists, CEOs, martial artists, Street Workout World Cup participants, and many more. This is the kind of group you can’t replicate, which is part of the reason why this PCC workshop was such a unique experience.

Al and Danny Demo Shrimp Squats Holland 2015

No matter where you come from, or your occupation, I can basically guarantee you’ll hit several PRs during a weekend like this. If it’s a new move that you’re trying for the first time, or one you’ve worked on for a while and now finally “get it”, you will push your physical limit on a weekend like this.

My own favorite PR was the mighty muscle-up. I’ve worked on this one for quite some time. But up until this weekend, the muscle-up was an elusive skill for me. I could do it on a good day when I was fresh but it wasn’t pretty when I got over the bar most of the time. After some cues from Al and Danny, it finally “clicked” with me. I got over the bar every single time I tried it. Afterwards, I had the urge to do muscle-ups throughout the weekend just to make sure I hadn’t lost it!

A video posted by Silvio (@neatstrength) on Sep 11, 2015 at 8:10am PDT

Not only did Al, Danny, and Grace do a fantastic job by providing helpful cues and tips, they managed to add significant value to everybody’s life just by sharing their humble and simplistic approach to calisthenics. You know these guys know their trade the moment they start to speak to a group. They are attentive speakers and involve everybody during a talk or a demonstration. I was more than impressed by how they skillfully managed to simultaneously tame and energize this group of fitness enthusiasts.

Special thanks goes to John Du Cane for making these events possible and to our host Martijn Bos and his wicked crew from Trainingscentrum Helena for their generous hospitality.

The PCC Instructor Manual, shirt, and certificate made up only a small portion of the things I took home with me. I formed new friendships, gained new insights for training people and I took home a bucket full of new skills and life experiences. I’m absolutely certain that every single one of my co-attendees feels the same way.

PCC Group Photo Holland 2015

I’m grateful to be part of the PCC family and I look forward to welcoming new members to the clan!

-Silvio

Silvio Bauer, PCC Instructor, is an engineer by trade and a passionate minimalist training enthusiast. He writes about his training approach over at his website NeatStrength.com. You can follow him on facebook.com/neatstrength or on instagram.com/neatstrength/.

Introducing the SCC

September 8, 2015 By Al Kavadlo 22 Comments

Why SCC? By Al Kavadlo

When my brother Danny and I teamed up with Coach Wade and Dragon Door to unveil the Progressive Calisthenics Certification in 2013, we knew we were on to something big.

Coach Wade’s Convict Conditioning series had already established itself as the #1 calisthenics program in the world, and my book Raising The Bar was doing very well among calisthenics enthusiasts who wanted to, well, raise the bar with regards to their pull-up training.

These books exposed a huge new audience to moves like the human flag, one arm pull-up and muscle-up. The demand for a hands-on, in person experience to better learn these skills (and be able to teach them to others) was coming to a boiling point. In late 2011, Coach Wade, John Du Cane, Danny and myself began planning the PCC curriculum and assembling what would become the 600+ page manual.

When we finally conducted the initial PCC workshop in June of 2013, the reaction was even better than we had anticipated. Over 50 trainers, coaches and enthusiasts showed up for our first event and the positivity was through the roof! A good time was had by all and PRs were continually set throughout the weekend. Connections were formed that have not only persisted, but grown stronger to this day. Everyone came away from the weekend having learned a great deal–myself included.

Dragon Door CEO, John Du Cane, remarked to me after that initial weekend that typically in his experience, most certs take about 2 years to get the kinks ironed out. “But you guys knocked it out of the park this first time!” he added.

PCC has been rocking ever since, but there was something missing…until now!

What is SCC?
SCC stands for Strength Calisthenics Certification. It is Dragon Door’s one-day, entry-level bodyweight certification, based on Coach Wade’s “Big 6” foundational calisthenics movements: push-ups, pull-ups, squats, bridges, leg raises and inversions. Although an adequate level of strength and conditioning is required to get the most out of the course, the testing is far less severe than for the PCC. All you need to do in order to pass is demonstrate a baseline of calisthenics competency by completing the following in less than 3 minutes:

SCC Testing Requirements

Why SCC?
With PCC going full steam ahead, the number one concern we’ve been hearing from potential attendees is that the 3-day PCC curriculum can be a bit intimidating. Not everyone feels ready to embark on advanced modules like the human flag, back lever or muscle-up. The SCC is the perfect choice for anyone who needs more focused attention on the basics. Others simply can’t afford to commit an entire three days to taking the certification, but are still interested in gaining a legit credential in the field of calisthenics.

Al Kavadlo Coaching Squats

Who is SCC for?

Fitness professionals who want to improve their knowledge of bodyweight exercises, while earning a new credential.
Calisthenics enthusiasts who are looking to grow their personal practice and meet other like-minded practitioners.
Those new to bodyweight training who want a crash course in the fundamentals.
Anyone who is considering taking the PCC, but isn’t sure they’re ready for the financial/time commitment.
YOU!

It’s a No-Brainer
Signing up for the SCC is a no-brainer for anyone who’s seriously considering taking the PCC. It’s also a slam dunk for any fitness professional (or enthusiast) who wants to get in-person instruction from some of the most experienced calisthenics coaches in the world. In addition to Danny and myself, the entire PCC leadership will be on hand for the debut of SCC: Adrienne Harvey, Angelo Gala, Beth Andrews and Logan Christopher will all be there to ensure the best possible experience for all who attend.

The inaugural SCC event will take place this November in my hometown and favorite place in the world, New York City!

It’s going to be epic! I can’t wait to see you there!

Sign up for SCC by September 18th and save $50 on your enrollment! Space is limited – register today!