Workshop Experiences

PCC Chicago: My Kinda Town

September 22, 2015 By Danny Kavadlo 6 Comments

PCC Chicago 2015 Dragon Flag

My hands are sore from clapping so hard. This isn’t the first time this has happened. The skin is swollen. The bones ache. My palms are red.

Let me backtrack a little… My brother Al Kavadlo and I have the best job out of anyone I know. We get to travel and meet calisthenics aficionados from all over the globe. We spend three days teaching the moves, spreading the word, training intensely and basking in the love. We get to personally witness and be a part of so many amazing feats of strength and groundbreaking achievements that the outpouring of raw, unbridled joy, coupled with passionate pride and complete confidence almost takes on a physical manifestation of its own. It practically busts down the walls and flows all over the street! We pull-up, we flag, we applaud, we get emotional.

And yes… we clap!

PCC Chicago Brittany Flag

The Progressive Calisthenics Certification’s debut this past weekend in the Windy City of Chicago was no exception. In fact, it was a perfect example of exactly what I’m talking about. Bodyweight beasts from all over these great States were represented… and they delivered the goods!

PCC Chicago 2015 Cody Muscle Up

You see, when attendees and instructors work together face-to-face, we bring out the best in one another. Something magical happens. We train hard and inspire. We stand tall (even if it’s on our hands!)

PCC Chicago 2015 Al Kavadlo and Cassia Handstand

PR’s included Muscle-Ups, One-Arm Push-Ups, Stand-To-Stand Bridges, Back Levers and more. But beyond that, the showing of solidarity is what really stole the show. The PCC community was the most powerful form of strength in the room. The calisthenics brother- and sister-hood is the mightiest force in the universe.

PCC Chicago Namon and Katie Training 5

It is of note that this was a particularly powerful group of females, including two women who performed their very first muscle-ups. Can I get a hell yeah? Bodyweight strength training is for everybody!

PCC Chicago Ladies 2015

PCC, Chi-Town had to be experienced to be believed. In fact, that’s’ what makes the Progressive Calisthenics Certification so special: It is an in person experience. You can read about it or look at it. You can even begin to get a feel for it. But you can’t touch it or taste it until you live it! I’m looking forward to seeing YOU at the next certification.

Keep the dream alive, my friends!

-DK

PCC Chicago Group Photo

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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 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

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!

A Meeting of Minds and Muscle—The Dragon Door Health and Strength Conference

August 25, 2015 By Al Kavadlo 9 Comments

Al Kavadlo Presenting at Dragon Door Health and Strength Conference 2015

Earlier this month, I had the privilege of presenting at Dragon Door’s first-ever Health and Strength Conference. The event took place over two full days, consisting of lectures, Q&A sessions, and networking opportunities with heavy hitters from various corners of the fitness world.

Nearly 100 coaches, trainers and exercise enthusiasts gathered to listen, discuss and share their varied experiences with one another. Plus there were some pull-up bars, kettlebells and other strength training implements on hand for anyone who had the urge to get some reps in before and after the various presentations.

My brother Danny and I each gave our own separate speeches; Danny spoke about achieving a chiseled set of Diamond Cut Abs, while I lectured on the topic of Zen and how it relates to calisthenics.

Danny Kavadlo Presenting at the 2015 Dragon Door Health and Strength Conference

Including the Kavadlo brothers, there were a total of 13 presenters, each with their own unique stories and experiences. Knowledge was spread, insights were shared and thoughts were provoked. Though the presenters came from various backgrounds and areas of expertise, the similarities and common themes present throughout the weekend were hard to ignore.

Almost everyone spoke about the importance of consistency, while many speakers also stressed spending a good deal of one’s training time developing strong fundamental movement patterns. Whether it was powerlifting legend Marty Gallagher stressing the importance of the squat, deadlift and bench press, or Steve “Coach Fury” Holiner extolling the strength and conditioning benefits of DVRT training exercises like the sandbag clean and press, using your body’s musculature as one cohesive unit was a theme that came up again and again. This concept should also be familiar to anyone who’s practiced progressive calisthenics. Regardless of what modality you prefer or which system you find most effective for your goals, the basic movement patterns (squat, hinge, push, pull, etc.) remain the same.

The business of personal training was also a hot topic at the conference. Equinox’s top manager Rolando Garcia gave a wonderful presentation on the fitness industry, focusing on all the crucial components of success in the personal training industry, other than the actual training itself. Rolando got into some of the least talked about, yet most important topics for fitness professionals.

Other presenters included Dr. Chris Hardy, Max Shank, Zach Even-Esh, Andrea Du Cane, Jon Bruney, Phil Ross, Logan Christopher and Mike Gillette. Though these presenters spoke on a wide variety of topics, including everything from training senior citizens to training for a professional cage fight, similar ideas about cycling intensity, managing stress levels, and staying in tune with the body kept coming up.

As the weekend went on, we came to see that whether our roots are in strongman training, calisthenics, or any other discipline, we all have the same vision to become a better version of ourselves each day.

Surrounding yourself with others who pursue excellence can be a wonderful source of inspiration. The energy (and synergy) of the group was undeniable. We all walked away from the weekend buzzing with new ideas and ready for the challenges ahead.

Dragon Door Health and Strength Conference Group Photo 2015

Hope to see YOU at next year’s conference!

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Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of five books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.

Virginia is for Calisthenics Lovers

August 4, 2015 By Danny Kavadlo 11 Comments

Danny Kavadlo Double Flag Virginia PCC

I’m a lover. I love life. I love music. I love food. I love intensity…

And I love calisthenics!

Four days ago, my brother and PCC Lead Instructor Al Kavadlo and I embarked on a journey, leaving our homes in New York City. We cruised down the New Jersey Turnpike and made our way Southbound through the Harbor Tunnel Throughway, down the Capital Beltway. We were bound for Alexandria, Virginia to instruct the city’s historic second Progressive Calisthenics Certification. Good times!

As is always the case at PCC, fitness trainers, martial artists and calisthenics enthusiasts from many backgrounds and walks of life made the voyage to both test their mettle and share the love at this amazing workshop.

In fact, one enthusiast traveled over 12,000 kilometers to be part of this miraculous weekend! It was worth the trip. Not only did he achieve his first ever one-arm pull-up (a Master Step from Convict Conditioning) and full press flag, Kareem Naseeb brought some new moves to the table, including this “no hands” bar hang.

I love witnessing new feats of strength.

Other PR’s included a first ever stand-to-stand bridge (another Master Step!), eleven clutch flags, numerous L-sits, press flags and one-arm push-ups! Sometimes calisthenics practitioners who have never attended PCC cannot understand how so many earth-shattering firsts can possibly be achieved in one single weekend, what with so many tutorials, training manuals and online resources out there. Well, allow me to break it down for you: There is no substitute for an in person experience. The caliber of the one-on-one coaching, the virtue of observation and the voice of experience simply cannot be duplicated by anything you’ll find in a book or online.

And don’t get me started on the power, presence and solidarity of the group! Even beyond the training itself, the adrenaline and energy of so many of us joining forces simply cannot be replicated. When we’re all together, something magical happens!

There is something to be said about the purity of calisthenics. We are not bogged down by fault-finding dogma, hypercritical conventions or gratuitous fitness equipment. We use our bodies, our experiences and our ascertainment of the world around us. In fact, one of the most wondrous characteristics of bodyweight strength training is the creativity involved. We turn whatever environment we’re in into our own personal training space. Whether that means using a scaffold, a bench, or just the floor beneath us as workout gear, we do it! The calisthenics athlete is original, empowered, honest and true. We use what we got … even each other!

As is always the case at PCC, when you put so many like-minded individuals together under one roof, the bonds that are formed transcend time. Even though the life-changing weekend comes to a close, the friendships last forever. In fact, that’s one of my favorite things about PCC: the connections–both personal and professional–that we get to establish. It blows my mind each and every time I get to relate to so many with whom I have so much in common. We are the freaks and geeks of fitness! Are you one of us?

We have upcoming Progressive Calisthenics Certifications in Holland, California, Guatemala and Norway! I hope to see you there.

Keep the dream alive!

-DK

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PCC in the UK

June 30, 2015 By Adrienne Harvey 18 Comments

Al and Danny Kavadlo with Senior PCC Adrienne Harvey

After the first ever Progressive Calisthenics Certification Workshop in the UK (Newcastle England), Al, Danny, and I agreed that while every PCC workshop has been fantastic—including the very first one in St. Paul, MN just a little over 2 years ago—it seems like each and every one continues to improve. By now, the news about the PCC and Convict Conditioning has spread around the world, allowing Dragon Door to bring this information to even more locations. While the Newcastle PCC was the very first held in the United Kingdom, it’s already very apparent that will be the first of many.

It is always an extreme honor to have the opportunity to teach, coach, and contribute a little of my own experience to the PCC. And when the participants are so eager, prepared, and able to instantly understand and apply the cues and information, then it is that much more rewarding! This group brought so much strength, skill, and bravery that every participant had at least one major PR. More importantly, they also had insights and realizations which will exponentially increase their value and effectiveness as instructors.

The overall strength of everyone in the group was demonstrated with the unprecedented lists of groundbreaking personal achievements. A full 1/3 of the group performed their very first human flags at the workshop! Among the other standout first time accomplishments were six first one arm push-ups, fifteen first clutch flags and even a first one arm pull-up!

While almost everyone attending the Newcastle PCC was a fitness instructor, trainer, or fitness business owner, there were a few highly dedicated enthusiasts in attendance as well. I am always impressed by the dedication and enthusiasm of these participants, many of who may be stepping far outside the usual territory of their day job. It seems successful professionals in all fields recognize the value, efficiency, and convenience of bodyweight exercise as taught at the PCC.

The large group of well-prepared participants included an impressive number of women. Far from being intimidated, these women were strong, did pull-ups, and performed advanced variations of nearly every exercise.

GymNRG was already an ideal location for the PCC (including a custom indoor pull up apparatus that I would LOVE to duplicate), but host Steven Hope went the extra mile and had a scaffolding structure erected just behind the studio. For the first time ever (even the weather cooperated) we were able to hold the flag and muscle-up portion of the workshop outdoors on this optimal setup.

This authentically reproduced “street workout” setup was further put to the test when Barstarrz athlete, Stephen Hughes-Landers (Lambarstarzz), Adrian Harrington, and Fitz Dubova performed some impromptu freestyle demos for us after the workshop.

Renos Panagidis and I with Barstarrz World Champion, Stephen Hughes-Landers

I am proud of each and every one of the newly certified PCC Instructors (as well as those who need to complete their video tests), especially since they will now be representing our PCC program and hopefully encouraging others to train in this fun and effective way.

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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.

I ♥ NYC PCC

June 9, 2015 By Al Kavadlo 13 Comments

NYC PCC Workshop 2015

Last weekend, the Progressive Calisthenics Certification made its return to New York City with a sold out crowd of over 40 calisthenics enthusiasts from all over the United States as well as the rest of the world. Attendees hailed from Norway, Sweden, Spain, Guatemala, Australia, Austria, Singapore, England, Canada, and of course, my hometown, the Empire City herself. It was truly a melting pot of bodyweight strength practitioners!

Though calisthenics has existed since the days of the ancient Greeks, the modern street workout movement has its roots right here in NYC. Many of the world’s best-known calisthenics specialists hail from the Big Apple. It’s no wonder we had such a strong group of bar athletes in the house!

The city that never sleeps certainly hasn’t been sleeping on its calisthenics game. As always, new personal bests were happening left and right. From the muscle-up to the pistol squat to the human flag, attendees were constantly breaking new ground, unlocking new skills and refining existing ones.

NYC PCC Chamber Press
Besides becoming better practitioners, we also devoted a lot of our energy toward becoming better at training others. Everyone at the PCC gets to experience both ends of the personal training equation throughout the weekend.

NYC PCC Partner Cossack

It’s great to see more and more ladies taking to progressive calisthenics. This weekend’s event had the most female attendees of any PCC so far. It’s an honor to welcome 15 of the strongest ladies I’ve ever met into the PCC family!

NYC PCC Women

Time flies when you are having fun, and that would explain why the whole weekend seemed to go by in a New York minute. When the 3-day whirlwind was over, we were left with over 40 newly minted PCC instructors, a whole lot of wonderful memories and connections that will last a lifetime.

It’s been more than 2 years since the inception of the PCC, and the world’s #1 bodyweight certification continues to go strong. Next up is our long-anticipated debut in the United Kingdom and then it’s back to the US for our return to Alexandria, VA (there are still some spots left for both these events!).

A PCC certification is like a license to drive: it’s a big responsibility, but it can take you places!

2015 NYC PCC Group Photo

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About Al Kavadlo: Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of five books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.

Don’t Mess With Texas

May 19, 2015 By Danny Kavadlo 16 Comments

Danny Kavadlo With Awesome Hat

My brother Al Kavadlo and I rode into town this past Friday rarin’ to go, looking forward to bringing Progressive Calisthenics to the Lone Star State for the very first time. The bodyweight beasts we encountered were obviously just as excited as we were, judging from the incredible level of enthusiasm, energy and positivity!

Day One

I love the first day of the Progressive Calisthenics Certification. We enter the room as strangers but leave as family. From one-arm push-ups to full press flags (even a first-time one-arm pull-up!), many PR’s were established, as many bonds were made. The calisthenics wrecking crew muscled up to the challenge and then some.

More human flags than you can shake a stick at!

Day Two

The roadhouse thunder raged on during Day Two. Squats, lunges and pistols were followed by back bridges, gecko bridges and even stand-to-stands! We got down on the ground for the mid-section holds and back up on bar for back and front lever progressions. The feats of strength, balance and flexibility were rivaled only by the solidarity and encouragement. This group of Texas tornadoes delivered the goods!

Day Three

The last day of PCC begins with hand balancing and ends with the Century Test. But the true balancing act is juggling the emotional highs of such a special experience with the bittersweet feelings of leaving our new-found calisthenics brothers and sisters. The real test lies in the days to come: now that this world-class experience comes to an end, how do we maintain the strength, the technique and the bond we all shared with one another?

PCC Texas Partner Pistols

Sure ‘nuff, even though the weekend is now over, our journey is just beginning. Thanks to the PCC blog, Dragon Door’s extensive library and Dragon Door’s upcoming Health & Strength Conference, the PCC community will continue to grow. Remember, the first rule of PCC is you do talk about PCC, so keep on spreading the word!

We’re fixin’ to head back, y’all hear?

PCC Dallas Texas 2015 Group Photo

The posse’s getting bigger,

-DK

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PCC Italy – A “Penne” for my Thoughts

April 28, 2015 By Grace Kavadlo 21 Comments

PCCItalyGroup1

In the last year, I’ve had the opportunity to assist at 4 PCC events throughout the US and Europe. Attendees often come in feeling like they’re the only ones in their town practicing Progressive Calisthenics, but leave knowing they’ve found a community of people to which they now belong.

Ever since I attended my first PCC workshop exactly one year ago, I’ve felt my confidence skyrocket. Though my self image has improved, the way I approach training myself and my clients has transformed even more. PCC makes you see the world as your playground and reminds you that anyone can train ANYWHERE! There is something truly liberating about having that realization, because it constantly encourages you to push your own limits.

Some of the moves we teach at PCC are not for the faint of heart, but you’ll feel empowered with the encouragement of everyone else in attendance to at least give it a shot. Sometimes you even surprise yourself!

MuscleUp2

People who aren’t trainers also leave knowing that something in them has changed. They’ve allowed themselves to be courageous, to go into the unknown, ready to succeed, or fail – and not worrying – because they’ve earned the confidence to try.

I’ve seen everyone from fitness trainers and martial artists, to computer programmers and accountants smash the Century test. Though on Day 1 some have assumed they would humbly fail, the collective energy of the group takes over. No matter how large or small, passing the Century is achievable for anyone willing to put in the work.

PCCItaly3

There’s nothing dogmatic about the way the Kavadlo bros present their workshop, which is part of what makes it so appealing. Everyone from Crossfitters to pole dancers can relate to the curriculum. The brothers make it a point not to knock any other fitness modality in favor of bodyweight training.

In fact, the Kavadlos encourage people to move in whatever way makes them feel best. They emphasize the fact that there are no special hacks, tricks, or programs that can magically make you get the muscle-up, pistol squat or neck bridge, but they provide the guidance and encouragement to help you achieve new skills.

Al and Danny will make you an offer you cannot refuse: Trust in yourself, practice, and the rest will follow.

WrestlersBridge4

The looks on some of the attendees faces were priceless while succeeding at a move they thought perhaps they would be unable to do. At PCC, blowing your own mind is a constant theme.

I remember one attendee mentioning to me the day after the abs module, that he’d had a dream about how he could get one of the moves and wanted to try it once more. Using the techniques discussed on the previous day – and the power of the PCC – he totally scored! The dragon flag was his!

DragonFlag5

Since this was an international PCC, I went in thinking that language might be a barrier in teaching, but as the weekend wore on, I realized that calisthenics is a language unto itself. Having to demonstrate and teach each other with fewer words only made our bond stronger. By day two, connections were formed that made perfect strangers seem as if they had been life-long friends. The passion for calisthenics is the “glue” that brings us together.

Bridge6

When I think back to my initial post-PCC experience, I remember having such a strong desire to search for bar parks in my area with the eagerness to start a calisthenics class shortly after. PCC ignites a fire in people that enthuses them about their training and makes them want to share the experience with others. The number of PRs at this workshop was staggering. Day 1 of PCC Italy was una maravilla! PRs on muscle-ups (including my own) as well as something completely unheard of in all of the PCC events thus far: 2 people achieved their first ONE ARM CHIN-UP!!

AlOneArmFlexHang7

Progressive Calisthenics compliments all other expressions of fitness. Different ways of achieving the same thing – getting stronger using minimalist equipment: your body, the floor, and a basic bar. Since I’ve been practicing, I feel more comfortable being myself. I’ve even found myself wearing less make-up when going out!

If the name Convict Conditioning sounds intimidating to you, you have not met the same classy calisthenics gentlemen I have trained with at every one of these events. These guys will help you out anytime, and are more than happy to give you any assist and cheer you on – nothing like the dudes who hang out at those other bars!

Miracles happen when the collective energy at these workshops uplifts the rest of the group.

The legacy of PCC Italy will be a “pizza” history!

PCCItalyGroup8

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Grace Menendez, PCC, HKC is a personal trainer and group exercise instructor located in New York City. She is a columnist for Bodybuilding.com and can be seen in several Dragon Door books, including Coach Wade’s Explosive Calisthenics. For more information about Grace, check out her website, www.DieselGrace.com

PCC Germany: Rock You Like A Hurricane

April 21, 2015 By Danny Kavadlo 17 Comments

Danny At PCC Germany 2015

Here I am. Munich’s second Progressive Calisthenics Certification workshop. It seems like only moments ago, my brother and PCC Lead Instructor Al Kavadlo and I traveled to KRABA, one of the most spectacular training facilities in the world, to deliver Germany’s first ever PCC. Well, history repeats itself and our second event in “The Fatherland” proved to be just as awe-inspiring as the first.

Bodyweight enthusiasts, professional trainers, students of movement and teachers of strength came together to change the world… one pull-up at a time! PCC is never your typical certification. Our group was hungry and focused, eager yet humble. Not to mention passionate. My kinda people!

PCC Germany 2015 Group Photo

This crew came from far and wide. Bodyweight beasts from nine countries in all were represented: In addition to Deutschland and the United States, those in attendance hailed from Switzerland, Austria, Spain, France and Croatia. There were even participants who traveled from Egypt and Abu Dhabi! This event may have been the greatest calisthenics cultural mecca I’ve ever personally witnessed—the experience of a lifetime! Highlights included over 25% of PCC attendees executing a muscle-up for the first time!

Muscle Up PR at Germany PCC

If you think that’s amazing, then how about this? 24 out of 26 achieved their first clutch flag; we even had some first press flags! And that was just Day One! The following days saw record numbers of L-sits, dragon flags and pistol squats. There were even a few gecko bridges in the mix!

Gecko Bridge Germany PCC

History was made and personal bests were shattered again and again –but the solidarity amongst us was the most amazing thing of all.

There’s no one like the PCC candidate. It’s a very special person to forgo the tired, beaten path of modern, conventional fitness and aspire to inspire (and perspire) in the wild bodyweight kingdom. No equipment – just us! It’s time to accept that this new breed of fitness professionals is here to stay. The winds of change, if you will.

Scorpion At Germany PCC

Al and I are keeping busy. PCC makes its debut in Italy this weekend. May and June sees the PCC coming to Dallas, New York City and the then back to Europe for the UK’s first PCC. I can’t wait to see YOU there!

Keep the dream alive.

-DK

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