• Skip to main content
  • Skip to primary sidebar
  • Home
  • Contributors
  • Resources
    • Q&A with Paul “Coach” Wade
  • Workshops
  • Products
  • Forums
  • Articles
  • Blogs
    • RKC Blog
    • Strong Medicine Blog
  • Archives

PCC Blog

Progressive Calisthenics - The Official Blog for the PCC Community

Uncategorized

The Perfect Calisthenics Workout Routine

January 31, 2017 By Tim Ponticello 11 Comments

Al Kavadlo Pistol Squats

As human beings, we have a tendency to look for the magic bullet that will solve all of our problems. In calisthenics, the often sought after “magic bullet” is the perfect calisthenics workout routine.

Have you ever caught yourself muttering things like…

  • “What’s the routine that will get me the same results as Al?”
  • “Just tell me exactly what to do!”
  • “Do you have a workout routine you recommend?”

Look, I get it… it’s easier to have a formula and just show up to do the work. It’s not as easy to craft your own personalized calisthenics workout routine based on your unique goals, needs, and abilities.

But unfortunately, the cold hard truth is that using a cookie-cutter routine will not only be unspecific to your goals, it can be downright dangerous. Just imagine if you have a leg injury and the workout routine has you performing pistol squats.

Ouch!

As Al mentions in his Make Your Own Workout blog post, “While many fitness guides spoon-feed the reader with rigid specific regimens to follow, I’ve chosen to empower my followers by leaving the suggested program design open-ended.”

I 100% agree with this approach. Every calisthenics trainee is a unique individual with unique needs and goals. For example, if you want to master the front lever – your training routine will likely look much different than someone who wants to master the one-arm chin-up.

The same thing goes for injuries. If you’re working through a shoulder injury for instance, your training routine will look vastly different than someone who has healthy shoulders.

There are simply too many variables at play to follow cookie-cutter routines.

For me personally, I like to use other routines as inspiration to create my own, and I highly encourage you to do the same. If you see someone post a calisthenics routine, take a look and see if you can morph it to fit your unique needs, abilities, and lifestyle.

“Dang-it Tim! You’re not helping me much here! Can’t you give me something?”

Okay, okay. I hear you. How does a “skeleton outline” of a great calisthenics workout routine sound? In other words, an overarching structure you can start with to eventually customize and build your own routines?

Kavadlo Bros Raised Push-ups

Depending on who you talk to and which calisthenics circles you run in, this structure may vary slightly. But in general, the structure is as follows:

  1. Warm-up / Mobility
  2. Skill Or Technique Work
  3. Strength Work
  4. Endurance / Cardio
  5. Cool-down / Flexibility / Pre & Rehabilitation Work

Warm-up / Mobility
I think most everyone would agree that the warm-up should go at the very beginning of a workout. As Paul “Coach” Wade mentions in Convict Conditioning, imagine your muscles as a thick slice of mozzarella cheese. What happens when you pull it out of the frig and give it a tug? It crumbles to bits, right?

But what if you took that same slice of cheese and microwaved it for a few seconds before pulling on it. It would be all soft and stretchy.

Soft and stretchy muscles are what you want before you get into the core of your workout.

The warm-up is important for several reasons, but it can be boiled down to two major factors:

  1. Helps prevent injury
  2. Improves performance

There are several warm-up techniques you can implement into your calisthenics workout routines. One is to just use a generalized warm-up routine like the You Are Your Own Gym Warm-up Video. Another technique is to do easier variations of the exercises you plan to do in your workout.

For example, if you plan to do pistol squats in your workout, you might want to warm-up with normal bodyweight squats. Or if you plan to do one-arm push-ups, you could warm-up with a few sets of regular pushups.

If you have specific mobility weaknesses, you’ll want to address them in the warm-up. For example, I suffered a shoulder injury from back in my weightlifting days that still haunts me to this day. Although minor at this point, I always add lots of shoulder mobility exercises (such as shoulder dislocates) into my warm-up to ensure my shoulders are good to go for the workout. If you plan to work handstands in the skill portion of your routine, I highly recommend warming-up your wrists with a few mobility and stretching exercises.

You’ve successfully warmed up once you’ve got the blood flowing, raised your heart rate, and broken a light sweat (typically 5-10 minutes).

Skill Or Technique Work

Skill or technique work is the bridge between your warm-up and the main strength portion of the workout. In this part of the routine you are focused on developing your bodyweight skill & technique goals. For example, handstands, elbow levers, and L-sits are common skill goals. Any exercise that requires more balance/technique than strength can be considered skill work.

Tim Pontecello Handstand
Handstands are a classic example of “skill work”

As you progress in strength, it is common for a bodyweight exercise to previously be categorized as strength work, but then re-categorized to skill work as strength improves. For example, if you’re just starting out the L-sit progressions might be too difficult to put in the skill portion of the workout. You could first include them in the strength portion, and then after a few weeks or months move them to the skill section once they become easier.

While some strength is required for skill work, it should mostly be balance/technique. Front levers, for example, are not skill work for most of us. The end of the skill phase should leave you feeling fired up and ready to go for your strength training exercises, not drained.

Skill work comes before strength work because you have not yet exhausted your muscles in the main strength training portion of the workout.

 
Strength Work
Strength work is the meat & potatoes of the workout. This is where you’ll perform your bodyweight exercise progressions. For example, if your goal is the front lever, you would include front lever progression exercises here.

Structuring this part of the workout routine is another post in and of itself. For example, should you do full body or split workouts? How many exercises should you do? How long should you rest between sets?

Again, the answer is there is no right answer. It is 100% dependent on your own unique goals and abilities. For example, someone interested in hypertrophy (increasing muscle size) would likely want to train in a different rep range than someone who is primarily interested in gaining strength.

Similarly, a beginner would train differently than an advanced trainee.

You might hate me because I’m not going to give you a cookie-cutter formula that you can go and apply right away. However, since the majority of trainees are in the beginner to intermediate training phases, I’ll throw out a few rules of thumb that you can use as inspiration to get started:

  • Choose approximately 3-6 exercises total (1-2 push, 1-2 pull, 1-2 leg)
  • For strength, rest 2-3 (and up to 5 if necessary) minutes between sets
  • The 3-8 rep range gives you a nice blend of strength and hypertrophy
  • Beginners will likely benefit more from full-body routines as opposed to split routines
  • Order the exercises such that the ones you want to progress in most are completed first

Endurance / Cardio

This section is entirely optional. If you have cardio goals, this is where to include them in your workout routine. Alternatively, you could do cardio on your off days. The take-away here is that cardio should be included after strength work, not before it.

Why is that?

Most forms of cardio are less taxing on the central nervous compared to strength work. You also haven’t really tapped into the endurance capacity of your muscles too much yet (unless you’re specifically training endurance with your rep scheme). So you can still get a fairly decent cardio session in after strength training. But doing the reverse (cardio before strength training) would most likely negatively affect your strength work.

Again, if your primary goal is endurance / cardio, then it might make sense to put it before your strength work. But in general, if you’re someone who wants to progress in calisthenics (and I’m guessing you are) then you should do cardio either on your off days or after strength work.

Cool-down / Flexibility / Pre & Rehabilitation Work

The cool-down is the place to include static flexibility stretching, additional mobility work, and pre/rehabilitation exercises.

If you have a specific injury that you’ve worked around in the core of your workout, the cool-down is the best place to include rehabilitation exercises for that specific injury. Or if you have an area of tightness, hone in on that particular area during the cool-down. Again, the structure of this section is entirely dependent on your particular goals or problem areas.

What does your calisthenics workout routine look like? Do you use an overarching structure similar to the one outlined in this post? Let me know in the comments below!

***

Tim Ponticello is a calisthenics enthusiast who is on a mission to help others master their body weight and learn a few cool-looking skills in the process. When Tim isn’t hanging upside-down on his rings, he loves to snowboard, cook, read a great book, and visit new restaurants with his girlfriend. You can learn more about Tim at timothyponticello.com.

Filed Under: Uncategorized

Health & Strength 2016: This Is What We Do!

August 23, 2016 By Danny Kavadlo 17 Comments

Dragon Door Health and Strength Presenters 2016

As I stepped on the stage at Dragon Door’s second annual Health & Strength Conference, my mouth was dry. My hands were moist. My heart beat hard against my rib cage. I took the stage to address the hundred or so freaks and geeks of fitness in attendance. My lips parted and I began to speak….

A little background info: I love a crowd. I was born with the natural gift (or curse) of never getting stage fright. I enjoy making a spectacle of myself. So you may ask yourself, why the nerves this time? Good question.

You see, I presented second out of a panel of fifteen esteemed speakers, including Senior PCC Adrienne Harvey, PCC Team Leader Logan Christopher, PCC Instructor Angelo Grinceri and many other giants in their field. As the second speaker, I had the dubious honor of following one of the finest orators I’d ever witnessed in my life: my good friend and celebrated trainer Rolando Garcia III. To say that Mr. Garcia is a tough act to follow would be to dangerously understate the situation.

When it was my turn, I took to the podium and grabbed the mic. The moment was mine for the taking and I went for it, firing off one of the finest performances of my career: How to Coach & Train Your Way To Pull-Up Greatness. I sermonized about all things pull-up related, from the humble hang to the mighty muscle-up, and everything in between, even an urban history lesson on the ancient “gymnasia” of yesteryear and the modern movement known as Street Workout. The crowd went wild. We even had two attendees achieve their very first muscle-ups at the Health & Strength Conference. Hellyeah! No need for me to worry; this is what I do.

Danny Kavadlo: This is what I do!
This is what I do!

Also on the list of presenters was the legendary Olympian and scholar, Dan John. Dan is someone I’ve wanted to meet for many years. Besides his numerous published titles, Dan also wrote the foreword to my #1 Amazon Bestselling book, Strength Rules. It was a privilege to watch the man in in action doing what he does best. No one breaks it down with more humility, integrity and hilarity than Dan John. Minds were blown.

Dan John drops knowledge on a packed house.
Dan John drops knowledge on a packed house.

Six-time national powerlifting champion, record setting strength coach and notorious recluse Marty Gallagher left his cave in the hills of rural Pennsylvania for the city streets of Minneapolis to share his wisdom at the Health & Strength Conference. In his trademark no-nonsense form, Marty shocked and awed as he manipulated leverage to increase the payload of suspension training.

The man, the myth, the legend… The immortal Marty Gallagher.
The man, the myth, the legend… The immortal Marty Gallagher.

Master RKC’s Phil Ross, Andrea Du Cane, Steve “Coach Fury” Holiner, Mike Krivka and Keira Newton each had their turn to educate. Subject matter ranged from operating a successful practice in the fitness industry, to kettlebell training, to assessing the right tools for the job, to matters of mobility. So much information was packed into these two glorious days. The presenter team was rounded out by Jon Bruney and Mike Gillette, two record holding strongmen with bodies forged of iron and hearts of pure gold. They presented about neuro-power and ring training, respectively. This is how you do it!

Neuro-power!
Neuro-power!

Naturally, the most special component of the conference was the people in attendance. These strong men and women who made the journey are truly the ones who made it such an unforgettable event. Thanks to all of you for being there, representing strength and knowledge in all their forms. I am stronger, wiser and better prepared for life in this world for having been there with you.

Keep the dream alive,

-DK

Health and Strength Conference Group Photo

Filed Under: Uncategorized, Workshop Experiences Tagged With: Danny Kavadlo, Dragon Door, Dragon Door Health and Strength Conference, Health and Strength Conference, HSC2016, pull-ups

Preparing for the PCC Experience

May 26, 2015 By Doug Fioranelli 6 Comments

Al and Danny Kavadlo Finger Tip Pushups

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

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

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

Al and Danny Kavadlo Elbow Levers

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

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

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

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

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

L-sits PCC Encinitas

The PCC Century Test

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

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

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

Do Your Homework

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

Century Test Chart

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

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

Getting your Reps Up

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

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

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

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

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

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

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

Danny Doug and Al

***

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

Filed Under: Uncategorized Tagged With: Century Test, Doug Fioranelli, how to pass the Century Test, PCC Workshop, progressive calisthenics, Progressive Calisthenics Certification Workshop, workshop experience, workshop preparation

Primary Sidebar

Featured Products

previous arrow
GetStrongBookCover
ConvictConditioningBookCover
StreetWorkoutBookCover
ExplosiveCalisthenicsBookCover
StrengthRulesBookCover
next arrow

Categories

Progressive Calisthenics Certification Logo
Click here for more information or to register for the PCC workshop

Get Strong Workouts TriadXP App
Get Strong Workouts App

Recent Posts

  • Top 5 Reasons Why an In-Person Workshop is the Best Way to Supercharge Your Training
  • HYBRID STRENGTH TRAINING IS HERE!
  • My Calisthenics Journey to the PCC
  • The Handstand Press: Complete Control Through the Handstand
  • The Get Strong App is Here!

Dragon Door Publications

Dragon Door Publications

Recent Comments

  • bross dandon on The Case for Curved Handstands
  • Johnny Flewellen Jr. on Strength for Life
  • Dan Earthquake on The Pursuit of the Daily Minimum
  • Johnny Flewellen Jr. on The Pursuit of the Daily Minimum
  • Johnny Flewellen Jr. on Yoga, Calisthenics and the Journey of a Lifetime
FOLLOW US ON TWITTER!

Copyright © 2025

Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.