PCC Blog

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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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

Actions, Not Words

May 12, 2015 By Al Kavadlo 50 Comments

Al Kavaldo Goals Lead Photo

“Don’t think, feel! It is like a finger pointing a way to the moon. Don’t concentrate on the finger or you will miss all that heavenly glory.” –Bruce Lee, from Enter The Dragon

It may seem obvious, but if you want to get something done, the only way to do so is to take action. You actually have to DO the thing. And it’s almost always better to do it sooner rather than later.

Thinking about something is not the same as doing it. Reading about something isn’t the same either. Talking certainly isn’t doing. In fact, talking is counter-productive in many ways. When you talk about doing something, you scratch your itch to do the thing and you may now be less likely to actually do it. You’ve alleviated the need to take action in the moment because you just made a plan. (And plans always play out exactly like we want them to, right?) You also feel good because the person you told has probably congratulated you on your decision. Why not celebrate with a cupcake?

Zip It Good
Here’s what I want you to try: the next time you decide on a goal for yourself, don’t tell ANYONE! Keep it to yourself. If you really feel passionately about this goal, bottling it up will make you think about it more. Thinking about it more will make you more likely to do it. You will want to explode when you finally get the chance to take action. That is, unless you weren’t really serious about doing it anyway. If that’s the case, good thing you didn’t make yourself look dumb by telling all your friends about it and then not following through.

I know, I know. Every book on goal setting tells you to tell your friends about your goals. Telling people gives you accountability, they say. Blah, blah, blah. I already know from over a decade in the personal training industry that plan doesn’t tend to work. Talking is talking. Doing is doing. They aren’t the same thing.

Al_Danny_Kavadlo2

Psych!
Of course there are things in life that we need to mentally psych ourselves up for beforehand. Exercise is usually one of those things. I mentally prepare myself for every one of my workouts. I think about working out, I visualize myself doing it, I project positive thoughts out into the world. I might even have a template of which exercises I want to do and what order I want to do them in (though I’m also prepared to deviate from that plan). But I don’t talk about it – at least not until after I’ve taken action. When you spend all your time talking about things, you’re paralyzed by them. You only learn to walk the path by taking the first step.

One of my favorite Zen parables tells of a great scholar who came to Buddha seeking knowledge. “I have many questions for you,” the scholar told Buddha. “I’ve been told you are the only one who can answer them.”

“I will answer all of your questions,” replied Buddha. “But before I do that, you must fulfill a requirement. For one year, you must be with me in total silence. I can answer you now, but you are not ready. You must first empty your mind of misconceptions. Study with me in silence for one whole year. Only then will I answer.”

The scholar accepted Buddha’s offer and began to study under him in silence. After a year had passed, Buddha told the scholar he could now ask his questions. The scholar remained silent, as he no longer had anything to ask.

BukowskiGrave3

Don’t Try
Poet Charles Bukowski has the words “Don’t Try” written on his tombstone. Star Wars fans will remember Yoda’s famous advice to Luke Skywalker, “Do or do not. There is no try.”

These maxims can be confusing to many people, as they’re diametrically opposed to Western culture’s emphasis on goals and outcomes. We are taught from childhood that winning is the most important thing in the world and that happiness comes only from achievements. Ironically, the most “successful” people in the world are often prone to depression, drug addiction or worse. We see it with Hollywood actors, famous musicians and even Wall Street business executives; all the success in the world cannot fill the void one feels inside when material goods and ego-driven achievements are the only motivation in life.

When Bukowski says “Don’t Try” he doesn’t mean that you should give up on life and sit on the couch all day watching Youtube videos while you stuff your face full of gluten-free snack cakes. Yoda and Bukowski were both trying to convey the Buddhist concept sometimes called “effortless effort” – the idea that letting go of an attachment to any outcome frees you up and allows you to be fully present in the moment. When we forget the goal, we have no choice but to focus on the process itself. If you are always focused on goals, you will miss the entire journey. Instead, focus on doing each little task along the way with care and attention. Get lost in the moment; it is the only path to true joy. This is the “Zen Mind” I aim to bring to fitness.

Al Kavadlo One finger Headstand

When newcomers ask me for advice on training, I tend to keep my tips as brief and simple as possible. Rather than write out a detailed 6-week exercise template, I’ll simply tell a beginner to make a point to exercise consistently for one week. Once they make it through that first week, the only goal that I recommend is to continue for another week.

The specifics of training don’t matter if you don’t take action. Three sets of ten? Five sets of five? You can have the best plan on paper, but it means nothing until you actually do it. Only once someone has consistently made exercise a regular habit for several weeks do the details start to matter.

Pumping Irony
I realize there’s inherent irony in writing an article all about how talk is cheap. Though the written word tends to have more of an authoritative feel to it than speech (where do you think the word “author” comes from?), reading can’t do much more to help you take action than talking can. In fact, I have a confession to make: this article can’t really improve your life. Only you can do that. Nobody outside of you can ever effect change in your life. Not me, not Danny, not Coach Wade or anyone else. You and only you – and that’s the only way it’s ever going to be.

That’s right, nothing outside of yourself can ever bring you happiness or fulfillment, but I’m hoping my words can help you come to that realization. Let this article be the finger that points you to the moon. But please, don’t miss that heavenly glory!

Al with Buddha Street Art

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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.

Upgrade your Life and Looks with the Knee and Leg Raise Chain

May 5, 2015 By Adrienne Harvey 46 Comments

Adrienne Harvey Hanging Knee Raise

The humble but powerful knee and leg raise progressions featured in the PCC Workshop and Convict Conditioning don’t always get as much attention as some of the more visually intense exercises. Even though these moves might not be tailor-made for showing off online, don’t underestimate their importance. These progressions are the sort of “strong silent type” movements which build the muscles and coordination necessary to attempt many more advanced moves. In the context of the Century Test, the 20 knee raises also (along with the bodyweight squats) have the same requirements in the men’s and women’s tests. These 20 knee raises have sometimes been or directly led up to the make-or-break moment in a Century Test.

Testing aside, the hanging knee raise and leg raise progressions are not only great for working on your midsection, they’re a great reason to spend more time hanging on the bar and strengthening your grip. In the video at the end of this blog post, you’ll see just one of the many possible grip variations you can use when practicing hanging knee raises. Almost by accident I started doing a challenging fingertip variation—just because the available overhead support happened to be an I-beam. It was a fun challenge that really raised the difficulty of a few sets of 25 knee raises in my workout that day. Hanging knee and leg raises are also a great way to determine what you need to work on most. What “gives out” first? Your abs? Grip? Shoulder engagement? Start in on a max or near-max set of hanging knee or leg raises and you’ll soon find out!

In a crowded gym with people fighting over the more “traditional” or ab-specific items, all you’ll need to do is find a good overhead bar and you’re set. Out in the “the wild”—on a municipal fit trail (like the one in my video) or even a playground, you can easily get in some ab work, without having to lay on the ground that might be muddy. The powerful knee and leg raise drills leading up to the hanging bar work in Convict Conditioning are extremely valuable, can be practiced anywhere at all, and start at a level where literally anyone can begin and benefit. If you’re still “on the ground” with your knee and leg raise progressions, you can always still work on your strength and strategy with timed hangs on the bar.

To meet PCC standards, you shouldn’t be swinging around with your hanging knee raises. A quick but not-so-easy way to make sure you don’t swing is to really control your grip on that bar. RKC kettlebell enthusiasts will recognize the idea of trying to “bend” or “break” the bar (or in their case the kettlebell handle). In the video below I break some sticks to give you the idea. Thinking of bending the bar in this way will stabilize your upper body and give you a solid foundation for hanging knee raises, hanging leg raises and any number of twisting variations that would otherwise have you looking like an out of control set of human wind chimes. Keeping yourself in control on the bar is a great habit to start developing and to have in your personal toolkit.

Adrienne Harvey Hanging Pike Raise

You can use the hanging knee and leg raises to a work on your grip, and to strengthen your other moves. Really, any time spent working on the bar will have positive effects on your training, strength, and physique. While many of us don’t publically talk about this last item—our physical appearance—let’s get honest about it for a minute. It’s simply human nature for us to want to look our best (at least to our own definitions). While the real benefits of these hanging knee and leg raise progressions are increased usable strength, a great side effect is some muscular development in the midsection. Provided your nutrition is in line, this can result in the coveted six pack, or the “flat tummy” touted in women’s fitness marketing. While I personally think performance and strength are better long-term motivators, having those positive visual side effects certainly doesn’t hurt! I will say that most people seem to have better long term training commitment if outward appearances are not their ONLY motivator.

Having a strong, trained midsection really sets you up for success (and safety, since a strong abdomen protects your back) with all kinds of lifting and other fun activities. I could even go so far as to say that having a strong midsection can generally improve your quality of life. (You can do everything from lift everyday heavy objects without injury to holding your own while trying a new activity like stand-up paddleboarding.)

Once you’re comfortable doing a few hanging pike raises (the PCC term for a leg raise taken up to shins to the bar) and have a reasonable grasp on pull ups, you can also try a fun and useful move called the “rollover”. While some people like to kip into this move, if you have the requisite strength, you don’t have to! Perform about ½ of a pull up, then pull your straight legs up and slightly past the bar, you’ll easily roll right over and be on top of the bar. This is a great way to practice bar dips or negative muscle-ups without burning yourself out trying to get on top of the bar. It’s also a lot of fun and looks cool! Towards the end of the video below, I demonstrate the rollover somewhat slowly so you can see what’s happening. While I had the necessary strength to do this move for a very long time, figuring out the timing of it was the crucial key.

This video is a medley of hanging knee and leg raise tips, variations, and training ideas I’ve put together just for you:

How are you using the hanging leg raise chain in your training?

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Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, originally RKC Certified in 2010, and RKC Level 2 certified in 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 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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Crow Pose and Beyond

April 14, 2015 By Grace Kavadlo 28 Comments

Grace Menendez Crow
Before I ever considered becoming a personal trainer, one of my earliest fitness breakthroughs was the first time I achieved a crow pose in yoga class. It blew my mind! Before then I had assumed hand balancing was reserved for gymnasts and acrobats. As far as I was concerned, it was not appropriate for me and my fitness goals. Man, was I wrong! After that yoga class, I felt inspired to improve my crow practice and learn more about the world of hand balancing.

Adding this powerful pose to your routine has more benefits than just showing-off. Crow pose strengthens your entire upper body, including your shoulders, arms, and even your abs. It can be a great way to train your brain, too! If you have ever attempted to hold a crow pose for even a few seconds, you can attest to how much focus and concentration is involved in the process.

Crow-gressive Calisthenics
Like all bodyweight skills, you can vary the intensity of the crow pose in several ways to make the move more accessible to beginners, or challenge even the most advanced hand balancers.

Though the general idea remains the same – using the backs of your arms to support your lower body while you balance on your hands – there are a lot of subtleties that are often overlooked when learning how to perform the crow pose.

Before you begin, I suggest doing a few wrist rolls as well as opening and closing your hands and fingers as a warm-up. Placing your entire body weight on the smaller muscles of the wrists and hands can be pretty intense. Ease into your practice, listen to your body, and let’s have fun with the crow pose!

Froggy Bottom
The earliest progression toward the crow is what is sometimes known as a frog stand. Start in a deep squat position and place your hands on the floor in front of your feet. Your arms should be inside your legs with elbows pressing into your inner thighs. Keep your hand placement fairly wide when starting out.

From here, begin to bend your elbows to around 90 degrees as you tip forward, lifting your feet off the ground. You can also ease into it by lifting one foot off the floor at a time. Focus on keeping your chest lifted and squeezing your thighs into your arms as you attempt to balance. The more contact you have between your arms and legs, the easier it will be to balance. Think about looking in front of your hands rather than in between them. It can also be helpful to place a pillow or mat in front of your hands in case you are afraid of falling.

If you are finding it difficult to lift off, I suggest elevating your feet on a low platform with your hands on the ground to allow more clearance. I’ve also coached people into finding the balance by starting from a tripod position with their head on the floor and pushing off the mat back into frog stand.

Al Kavadlo Frog Stand

Crow Up
Once you’ve got the hang of the beginner version, you can try placing your hands in a narrower position to begin working toward minimizing the contact between your arms and legs. For this variation, which we can call a full crow, only your knees will be on the backs of your arms, instead of your inner thighs. You should also start working toward reducing the amount of flexion at your elbows. Point your toes and squeeze your thighs together to help generate enough muscle tension to allow you to balance. Remember to keep your eyes focused on a spot a few inches ahead of your hands to help you counter-balance.

Al Kavadlo Crow

Let It Crane
The next step in the series is what’s sometimes known as the crane pose. This variation may take a while to build up to as it requires serious strength, intense focus and extreme wrist flexibility. However, if you’ve been “milking” the earlier steps, you will eventually conquer this pose. For the crane variation, there is little bend at all in the arms, and the knees are placed further up the backs of the triceps, until they are practically in the armpits.

Start in the same squat position as before, only this time your arms will be locked. Stand on your toes and lift your hips high as you lean forward, bending your knees in towards your armpits (or as high as you can place them on the backs of your arms). Point your toes in towards each other as you tense your midsection and attempt to balance. Keep your gaze a few inches inches in front of your hands and lift your heels toward your butt. Focus on utilizing your abdominal strength to keep your hips nice and high.

AlKavadlo Crane Stand

And Beyond…
The above variations will give you plenty to practice in order to tighten up your hand-balancing game. However, there are still more progressions that you can work on to make even the advanced crane seem tame. You can practice the crow on your fingertips, with your hands reversed, or even on the backs of your hands! You can also work on single-leg variations. No matter where you fall in the crow continuum, you can always find a variant that will challenge and excite you.

Grace Menendez Crow Variations

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Grace Kavadlo, 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

Strength Cycling for Continuous Improvement

April 7, 2015 By Juan De Jesus 35 Comments

Juan De Jesus Human Flag

Though progressive calisthenics training brings plenty of benefits, ranging from increased flexibility, control, and of course, strength, your body perceives it as a stress. As such, the body builds resistance toward it, which manifests in you getting stronger. Twenty push-ups today might force an adaptation, but twenty push-ups a month later might not.

One way to continue getting stronger on a consistent basis is to pick harder exercises as time goes by (you could begin with band-assisted pull-ups, then full pull-ups, then clapping pull-ups, etc), or by adding reps to your sets (do 3 sets of 30 squats today, 3 sets of 32 next time, etc). Most calisthenics trainers will recommend these two main variables in order to make their workouts harder and induce an adaptation.

At some point, however, our recovery cannot keep up with our want for reps or added difficulty. We’ve all been there: you were supposed to do 15 hanging leg raises today (couple more than last time), but you just could not go past 12. So what do you do?

If you can’t make the reps in one set, I propose simply adding more sets. Look at this cycle:

Juan De Jesus Calisthenics Chart

This is actually a personal example of a 7-week cycle I did with one-arm push-ups. I was only able to manage 3 reps in one set before week 1. Clearly, with such a hard exercise, doing 3 sets and adding reps on a weekly basis would burn me out incredibly fast. So instead, I chose sets of one less rep (sets of 2 reps), and did more and more sets each session! By the time week 3 rolls, doing sets of 3 is actually quite easy (you’ve gotten very strong after a 9 sets of 2!), so you cut the sets down, and begin doing sets of 3. Then add more sets. Repeat as necessary. Deload when you’re feeling fatigued.

I’ve actually started using this template for many of my exercises, and with amazing results! In 6 weeks, I was able to move my handstand push-ups from 4 rep-max (RM) to a 7 RM. For those math geeks out there (like myself), consider a 4RM is about 90% of a 1RM while a 7 RM is close to 82% of a 1RM. So the ratio of your new 1RM to your old 1 RM is of 0.9/0.82 = 1.10. You could say this is akin to boosting your 1RM in a barbell lift by 10% in a measly 6 weeks!

Juan De Jesus Handstand

I obtained a similar result by making my 3RM with one-arm pushups into a 6 RM in 7 weeks. I attribute these exceptional improvements to two main things. First, every session is somehow a bit harder than the one before. (As I mentioned before, your body sees training as a stress. In order to cause strength gains on a weekly basis, you need to train hard, rest well, and make the next session a bit harder somehow.)

Second, because I expect to build up to high volume with many sets, my choice of reps-per-set is conservative at the beginning. So for the first four weeks or so of these cycles, I stay away from failure and really get to concentrate on tension, technique and form. When the cycle gets tough and your sets are much closer to failure, you’ll find strength coming out of nowhere because you built up this foundation at the beginning of the cycle.

Once you’re satisfied with your max, switch to a harder exercise. This is a vital part of progressive calisthenics!

Juan De Jesus One Arm Chin

Note that the idea of adding sets instead of reps in order to get stronger is incredibly flexible. It is more suited towards max-strength exercises (one where you could perform 3-8 RMs) since adding reps on a weekly basis to the sets can be quite difficult when the exercise is so tough. But it certainly does not have to be twice a week as I’ve chosen to do. A routine that works an exercise 3-4 times a week would also work well. Here, you might prefer to just do 1 more set than the session before until you feel confident enough to increase the amount of reps on each set. Then you’d decrease the sets, do sets of more reps, and build back up.

To the beginner student of calisthenics, it is certainly advisable to stick to a few sets, concentrate on form, add reps, and switch to a harder exercise once you’ve squeezed all the strength gains possible from your previous exercise. However, the more seasoned calisthenics enthusiast might need one more tool in order to burst through plateaus. I’ve certainly needed it myself when I find my reps just won’t climb no matter how hard I push. At that point, manipulating the amount of sets might be exactly what you need to bring about continuous strength improvements.

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Juan De Jesus is a Sophomore at MIT studying Electrical Engineering and Computer Science. His enthusiasm for bodyweight and minimalist training was born in high school with his workout club Body Strength by Calisthenics (BSC) and has stayed with him ever since.

The Meathook

March 31, 2015 By Al Kavadlo 32 Comments

Al Kavadlo Meathook — PCC Lead Instructor Al Kavadlo demonstrates the meathook.

Using all of the body’s musculature together as one cohesive unit is among my favorite aspects of bodyweight training. Iso-lateral calisthenics moves like the “one arm push-up” are misleadingly named, as they require strength throughout the entire body—not just one of its appendages. Few iso-lateral moves demonstrate this full body harmony better than the little known (and perhaps more aptly named) “meathook” exercise.

Hooked on Calisthenics
Though a full body movement, the meathook still emphasizes certain areas. It requires tremendous grip strength as well as monstrous shoulders and lats, plus a powerful core. If you don’t have those attributes yet, practicing toward this move can help you build those areas along the way.

Before you are even ready to begin working toward the meathook, however, the first step is to be sure that you have a solid foundation in push-ups, pull-ups and hanging knee raises. I recommend getting to at least 30 push-ups, 20 hanging knee raises and 10 pull-ups before you even consider attempting the meathook. (Those numbers may look familiar.) I also suggest you get comfortable with full range-of-motion, straight hanging leg raises before working toward a meathook. You should to be able to get your shins all the way to the bar before you move on to the next step.

Al Kavadlo Hanging Leg Raise — Get comfortable with full range-of-motion, straight hanging leg raises before working toward a meathook.

Wipe Out!
The windshield wiper is a very challenging exercise in its own right, but it is also a crucial lead-up step toward the meathook. Once you’ve met those initial requisites, your next step is to start working on windshield wipers. Begin by hanging from an overhead apparatus, then raise your shins to the bar and begin rotating your legs and hips toward one side. Aim to get your legs parallel to the ground before reversing direction and lowering them to the opposite side.

Once you get comfortable performing several windshield wipers in a row, you’re almost ready to attempt the meathook, which you can think of like a static windshield wiper held on just one arm. Naturally, before you’re ready for all that, you’ll need to get comfortable performing a basic hang on one arm. These can be surprisingly tough when you are starting out. I advise you to use the progressions in Convict Conditioning 2 to build toward a one arm hang if you aren’t there yet.

Al and Danny Kavadlo Windshield Wipers — The windshield wiper is a crucial lead-up step toward the meathook.

Hook It Up
Though grip strength is an important prerequisite, remember that the meathook involves a lot more than just the ability to hang on to the bar. Your lats and shoulders need to be very strong and stable to hold the meathook, plus you will need powerful abdominals and obliques. Do not attempt this move until you’ve built up to a solid one arm hang and can do several consecutive windshield wipers.

Once you’ve satisfied those requirements, you are ready to rock and roll! Begin by grasping the bar tightly, then perform a windshield wiper toward your dominant arm. When your legs are all the way over to the side, lift your hips toward your elbow, folding your body around your arm. It may take some trial and error to get a feel for finding the “sweet spot” but at a certain point, you will feel your balance shift.

Al Kavaldo Windshield Wipers — The elbow of your primary arm should wind up down by your hip.

Once your hips are in position, begin to loosen the grip on your secondary hand, gradually transferring all of your weight to the other arm. When you feel confident enough to completely release your secondary hand from the bar, do so carefully.

You’re now holding a meathook – Congratulations! Stay here for a few seconds, then slowly reverse the movement and try it on the other side.

If you are unable to take your other hand away, try removing a finger or two instead. Over time you can work toward relying on your secondary arm less and less as you progressively build the strength to perform the full meathook.

Once you’ve gotten the “hang” of getting into a meathook this way, you can start building up to longer holds and experimenting with different methods of getting in and out of position. The meathook can also be useful for bridging the gap toward one arm pull-ups and the rarely seen one arm back lever.

There are many uses and applications for this move; feel free to experiment and get creative!

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The Hand Truck Workout

March 24, 2015 By George Corso 20 Comments

George Corso Handtruck Workout

My clients count on me to be an innovative trainer. In fact, I’ve always enjoyed finding new and effective ways to work with people way before the trend of ‘being different just to be different’ became popular. So it wasn’t much of a surprise when my client Lorraine came in for her training session at my studio carrying a dolly that she grabbed from her dumpster at work. Her dad had made it but decided to get rid of it so she brought it with her and said “I have a very bad feeling that you can make good use of this”. Immediately my wheels started turning with all the fun ways I could use this thing. I took my time and experimented. I found movements that were safe and distinctly purposeful for my clients.

After a lot of thought and even more practice I came up with 24 useful ways to train with the dolly. Most of them stem from the prone position but each one remains unique with different neuromuscular firing patterns. Like all bodyweight training regimes, every exercise is a progression to more advanced movements. These movements are all accomplished with a “slow is smooth, smooth is fast approach. (Thank you Phil Dunphy.) They all not only require stability, but also an understanding of how the muscles of the body have to behave as one cohesive unit.

Here are the exercises in order from beginner to advanced.

THE PLANK WALK. I believe that the plank walk is the most important exercise of the 24 exercises I have listed. This one movement will set you up for all of the rest. It is excellent for developing control and discipline and it teaches a client how to become patient when learning and performing a new exercise. The plank walk is performed by keeping the body rigid while the forearms are resting on the dolly. The only parts of the body that are moving are the feet and ankles while you SLOWLY move towards your destination. It is imperative that this be mastered before moving on.

The next 4 videos demonstrate the plank walk:

Plank Walk
Injured Bear Crawl
Wheel Barrow
Reverse Wheel Barrow

Series 1 Hand Truck Workout

Be sure to continue to move slowly during the next progression.

THE TRAVELING PUSHUP. Now we will be adding additional movements. In the introductory phase we kept the body rigid while traveling with the dolly. Next we will be moving the body in different planes of motion while emphasizing control. Bodyweight practitioners discipline themselves to move with utmost precision in order to reap the greatest rewards. This is important to convey to the newcomers to this kind of conditioning.

The next 4 videos demonstrate the traveling pushup variations:

Traveling Pushups
Travel Bus Driver Pushups
Single Leg Wheel Barrow
Rotational Wheel Barrow

Series 2 Hand Truck Workout

THE TRAVELING V WALK. During the next series of exercises there is more emphasis on the transfer of weight onto the shoulders. This series is ideal for the client who wants to progress to walking on their hands in an inverted position. These selected exercises will definitely help them attain that goal. The traveling v walk will specifically strengthen the wrists. It also aids in teaching the client the proper forward lean that is needed while also adding flexibility to the wrists.

The next 4 videos demonstrate the traveling v walk and the variations:

Traveling V Walk
Traveling Inch Worm
Tuck Walk
Swimmers

Series 3 Hand Truck Workout

THE 360. The next series is called the 360 because there is a shift from developing strength towards developing stability. These exercises require control and concentration from the client. There is an emphasis on 100 percent body compression as well.

The next 4 videos demonstrate the 360 and its variations:

360
Side Walk
Bus Drivers
Single Arm Walk

Series 4 Hand Truck Workout

THE LEG SEQUENCE. This series emphasizes balance and leg strength. I was trained as a track sprinter and have come to the conclusion that it is important to isolate the hamstrings and fire up those fibers first by performing some bridges before moving on to squatting and lunging techniques.

The next 4 videos demonstrate the leg sequence:

Hip Bridges and Leg Curl
Straight Leg Bridge
Injured Animal Run
Pistol Sweeps

Series 5 Hand Truck Workout

PRESSING. These last 4 exercises will require that clients move while pressing. Your clients will need adequate shoulder stability and full body awareness before moving on to this advanced series. If your client has stalled in a particular calisthenic movement, these applications may help him or her to achieve a goal that at one time seemed impossible, or your client may just feel like these are achievements on their own! Either way, whatever your level, proceed slowly and own the move!

The next 4 videos will demonstrate the press sequence

Hop off the Press
Rotational Hop Press
Sweeping One Arm Press
Press and Slide

Series 6 Hand Truck Workout

You can pick up a dolly at the local hardware store and easily incorporate it into your training. Use your imagination and come up with variations specific to your clients’ needs. I use this piece of equipment in group training, with one on one, and during my own training. My clients love to tell me how much they have come to hate the dolly but always admit in the end that they love the results they are seeing!!!!

***

George Corso, CSCS, NSCA-CPT, PCC, RKC, I360, WKC, is the co-owner and founder of CORSO. Over the last 15 years, George has been a successful varsity track and field coach, working with athletes to reach district and state championships. He actively trains in the art of Jeet Kune Do (JKD) as a level 3 student. George can be contacted at george@corsofit.com.

How to Be “The Complete Package”—The Martial and Athletic Heritage of Explosive Calisthenics

March 19, 2015 By John Du Cane, CEO and founder, Dragon Door 109 Comments

Danny Kavadlo Superman

The greatest fitness writers grab you by the wrist—and yank you into a new vision of what it means to excel as a human being. These writers inspire you to transcend your self-imposed physical limitations and to fly high in your athletic aspirations. These writers open up whole new vistas of potentiality for you—and dare you to dream big.

These rare writers challenge you to separate yourself from the herd of also-ran followers—to become leaders, survivors and winners in the physical game of life. But they don’t just challenge and inspire you. They give you the means, the secrets, the science, the wisdom, the blueprints, the proven methods and the progressions—that make success inevitable, when you supply YOUR end in consistent, diligent, skillful application.

Al Kavadlo Angled Pike Jump These writers each possess their own potent, soulful, visceral voice. They are artists in their expression. They resonate profoundly with their own distinct vibe. You can feel the implicit truth of their message in every sentence they write.

Now—sad to say—I don’t need all of my ten digits to count out the fitness writers who have rocked my world in this manner. And I’ll bet you don’t either… Such writers are as rare as the most iconic of athletes, the Michael Jordans of their domain…

And if God chopped off all of my digits, except for my right forefinger—and asked me to point at the greatest modern writer in fitness? Without a nanosecond’s of hesitation I would point at Paul Wade.

I pride myself at recognizing true excellence in the world of fitness writing—but I almost jumped out of my skin with excitement when I first laid eyes on Paul’s Convict Conditioning in September, 2008. CC had greatness stamped all over it. Here was a work that could change the fitness landscape big time—and most assuredly it did. Now a legendary international bestseller, Convict can lay claim to be the Great Instigator when it comes to the resurgence of interest in bodyweight exercise mastery.

And—while Convict Conditioning 2 cemented Paul’s position as the preeminent authority on bodyweight exercise—there is no doubt in my mind that his magisterial new accomplishment, Explosive Calisthenics is going to blow the doors off, all over again.

What makes Explosive Calisthenics so exciting—and so profound in its implications?

See, it goes back to the laws of brute survival. It’s not “Only the strongest shall survive”. No, it’s more like: “Only the strongest, quickest, most agile, most powerful and most explosive shall survive.” To be a leader and dominator and survivor in the pack, you need to be the complete package.

Traditional martial arts have always understood this necessity of training the complete package—with explosive power at an absolute premium. And resilience is revered: the joints, tendons, muscles, organs and nervous system are ALL conditioned for maximum challenge.

Really great athletes are invariably that way too: agile as all get-go, blinding speed, ungodly bursts of power, superhuman displays of strength, seemingly at will…

How do you excel as a martial artist, as an athlete—or really at almost anything? You excel by relentlessly building your foundation and fundamentals. You excel by relentlessly practicing the skills it takes to master the moves. No one gets great by half-hearted, inconsistent application or by employing some special “hack” that’s going to magically transform you into a monster. Get real.

Luciano Acuna Jr. Flash Kick

Note the word “skill.” The foundation and fundamentals center first around the building of power and speed. But Explosive Calisthenics does a masterful job of elucidating the skill-practices needed to safely prepare for and master the more ambitious moves.

So, Explosive Calisthenics is for those who want to be winners and survivors in the game of life. Explosive Calisthenics is for those who want to be the Complete Package: Powerful, Explosive, Strong, Agile, Quick and Resilient.

But—the hallmark of greatness— Explosive Calisthenics doesn’t just inspire you with the Dream of being the Complete Package. It gives you the complete blueprint, every detail and every progression you could possibly want and need to NAIL YOUR DREAM and make it a reality. YOU, the Complete Package—it’s all laid out for you step by step.

Frankly, I shake my head at Paul Wade’s brilliance…the wisdom and sheer practicality…the compelling authoritativeness… the clarity. There’s been an enduring conspiracy theory that I am actually Paul Wade. That I secretly wrote Convict Conditioning and concocted a whole trumped-up marketing shtick to sell it with. Too funny! But, God, if only I could be that brilliant myself!

I am aware of how many hundreds of thousands of people around the world are now stronger and healthier as a result of Paul Wade’s first two volumes in the Convict Conditioning series. That’s wonderful to know and to contemplate. I am proud to have helped get the message out.

Now—for those who have the balls and the will and the fortitude to take it on—comes the next stage: Explosive Calisthenics. The chance not only to be strong and healthy but to ascend to the Complete Package. If you want it, then here it is…