• 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

Al Kavadlo

Ten Tenets of Calisthenics Skill Training

October 11, 2016 By Al Kavadlo 21 Comments

Al Kavadlo Calisthenics Skills

When I got into working out as a teenager, all I cared about was having a muscular looking upper-body. I wasn’t familiar with the concept of “functional fitness” and I don’t think it would have interested me much at the time anyway.

Back then I just wanted to look good with my shirt off. Doing a muscle-up or pistol squat had never even occurred to me. A lot has changed since then.

With progressive calisthenics continuing to grow in popularity every day, more people are training to learn bodyweight skills first and foremost, with muscular gains being secondary. Though training for mass, strength and skill certainly have some overlap, there are several subtle differences to keep in mind if your top priority in fitness is learning new ways to move your body.

Before getting to my advice on skill development, however, we first must define our terms. Skill training encompasses many things, including moves where precise balance is key, like the handstand or elbow lever, but it also includes exercises like the pistol squat, human flag or muscle-up, which although they require significant strength, require loads of coordination and body awareness as well. You can treat pretty much any calisthenics exercise as a skill if you approach it with a focus on movement quality, though there is undeniably more technique involved with a back lever than a basic push-up.

With that in mind, if skill is what you seek, you would do well to abide by the following ten principles:

1. Build Your Foundation
You’ve gotta crawl before you learn to walk, and you’ve gotta get good at pull-ups before attempting a muscle-up. While it can be tempting to rush ahead and try advanced exercises when you are new to calisthenics, the best way to eventually attain those skills is by building a strong foundation with the basics. Aim for double digits on classics like push-ups, hanging knee raises and squats before you worry about anything too ambitious. Advanced skills are built upon proficiency in the fundamentals.

PCC Century Testing hanging knee raises

2. Utilize an Earlier Progression
If there is an exercise that you feel is on the fringes of your skill set, the best way to work toward acquiring it is to find an earlier progression that you can manage for around 3 solid reps (or in the case of isometric holds, something you can hold for a few seconds).

If your goal is to perform a freestanding handstand, you should first get very comfortable holding one against a wall. If a full pistol squat eludes you, there are many regressions you can use, such as a bench pistol. Whatever you are working toward, there are lots of ways to assist yourself or modify the leverage to make anything more accessible. (Check out me and my brother Danny’s new book Street Workout for progressions and variations on all the major calisthenics skills.)

3. Take Long Breaks
Learning new skills is taxing on your neurological system as well as your muscles, that’s why it’s helpful to allow yourself plenty of rest between attempts. There’s no need to time your breaks or abide by any strict protocol when skill improvement/acquisition is your chief concern, however. Simply warm up, and start playing around with whatever it is you are working on, be it a backflip, muscle-up, or elbow lever.

Though it only takes a few seconds to attempt these moves, remember to take a few deep breaths between each effort and give yourself a few minutes off when you feel like you’re beginning to fatigue. Be aware that you may tire quickly when working on new skills, even if you don’t feel the same type of burn in your muscles that you are used to from more conventional set and rep protocols.

Al and Danny Kavadlo partner exercises

4. More Sets/Fewer Reps
Along those same lines, it’s usually best to do only a few reps at a time (or practice fairly short holds in the case of isometrics) when training new skills. For this reason, you may need to do more sets than you typically would in order to get enough total training volume into a given session. Remember, your goal is precision – as soon as you cease to be able to perform at your best, it’s time to take a breather. It’s not unusual to do 5 or more sets of a single exercise during a skill training session.

5. Video Your Workouts
Taking a video of your training session isn’t just for showing off on YouTube. You can learn a lot by watching yourself try new things. You may find that what you think you are doing and what you are actually doing are two very different things. Watching a video of yourself can help you stay objective and find ways to fix your form. Reviewing your video in between efforts can also give you something to do while you’re taking those long rest breaks.

6. Don’t Bite Off Too Much
You can’t learn to do everything at once. Movers who have a large arsenal of skills have gradually acquired new ones little by little over many years. Focus on one or two new things at a time, while keeping your other exercises and skills in maintenance mode. Sometimes when you hit a plateau with one skill, you can shift your focus to something else, and eventually return to the previous skill with renewed focus and greater experience.

Al Kavadlo one-arm elbow lever

7. Avoid Failure
If your primary concern is gaining muscle mass, it may be best to push to the point of absolute fatigue, as this will pump as much blood into the muscles as possible. Conventional wisdom is that “the pump” can help facilitate muscular growth.

When learning new skills is your primary concern, however, it’s best to avoid muscular failure. You want to be as fresh as you can for each effort, so you can get the greatest yields for your time. It’s best to keep a little bit in the tank to avoid burnout when working on new skills.

8. Find Training Partners
We all must walk this path for ourselves, but along the way others can offer guidance and inspiration. If you have the opportunity to work out with friends or attend a workshop – take it. The collective energy that happens when you get a group of calisthenics fanatics together is something that must be felt in order to be understood. Whether it’s through organizing a meet-up with your buddies at a local park, or coming to a Progressive Calisthenics Certification Workshop, there’s no better motivation than the energy and encouragement of your peers.

PCC China human flag

9. Be Patient
Many people underestimate how long it can take to learn a new move, then get frustrated and give up because it’s not happening quickly enough. Accept that some days will be better than others, and that you may get frustrated at times. This is okay. There is no true “mastery” in fitness, so aim to keep the beginner’s mind: Instead of focusing on the goal, focus on the process; instead of setting deadlines, set intentions. Patience is the key to unlocking advanced calisthenics skills.

10. Stay Consistent
The secret to fitness is not in any specific exercise, or sequence of exercises. It’s not in any particular set and rep scheme, and it’s not in any particular tool or apparatus. It’s not about periodization, core stabilization or muscle confusion. Those things may play a role, but the real secret to fitness is consistency. Because without consistency, none of those other details mean anything. If you want to improve your calisthenics skills, you’ve got to stay the course and keep practicing. You will learn more from your own trials and errors than from anything else. Enjoy the journey and embrace each step in your progression.

****

Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification and the author of several best-selling books, including Street Workout and Pushing The Limits. For more information visit www.AlKavadlo.com.

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: advanced skill training, advanced skills, Al Kavadlo, calisthenics, calisthenics skill training, calisthenics skills, elbow lever, human flag, muscle up, PCC, pistol squat, SCC

Progressive Calisthenics Returns to Australia

September 27, 2016 By Al Kavadlo 2 Comments

pcc Australia back lever
I just flew home from Australia and boy are my arms tired…from teaching the PCC, of course!

Last weekend the Progressive Calisthenics Certification returned to Australia for our first ever event in Sydney, and it was one for the ages!

Attendees traveled from all parts of the continent in order to be part of this incredible event. We had folks from Brisbane, Adelaide, Melbourne and even Perth come to Sydney to partake in progressive push-ups, pull-ups, muscle-ups and more. As usual, there was an eclectic mix of calisthenics enthusiasts including personal trainers, martial artists, yogis, dancers, and many others. The Aussie crowd had amazing energy and PR’s were happening faster than we could keep up with!

Can you hear the thunder?
Can you hear the thunder?

The PCC attracts candidates who love both bodyweight training as well as helping others. Everyone got to do a lot of both throughout the weekend. The egos were left at the door as this group of energetic enthusiasts egged each other on towards unbelievable feats of strength and athleticism. From L-sits, to pistol squats, to muscle-ups, we ran the entire calisthenics compendium, and had a blast doing it.

PCC Australia L-sit
This was Dragon Door’s first time partnering with the Australian Fitness Network to produce an event, and I think it’s safe to say it will not be the last. The progressive calisthenics movement continues to grow in Australia and it just took a giant leap forward! If you missed us this time, keep an eye out for more PCC events down under in the years ahead.

Hey hey hey! We’re Working Out!

-Al

PCC Australia 2016 Group

***


Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification and the author of several books, including Street Workout and Pushing The Limits. For more information visit www.AlKavadlo.com.

Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: Al Kavadlo, Australia, Australia PCC Workshop, PCC Workshop, workshop experience

Announcing the Street Workout Photo Contest Winners

September 20, 2016 By Al Kavadlo and Danny Kavadlo 3 Comments

Danny and I had a tough time selecting our favorite entries to the Street Workout Photo contest, but after some deliberation, we have selected the following winners:

Paolo Street Workout photo contest
1st Place – Paolo

This image was our favorite due to the fun energy and unique location of the photo. Danny and I are big fans of Coney Island in our native Brooklyn and we loved to see our Paolo from Italy representing for all the freaks in Coney Island. ONE OF US!

2nd Place – Collin

The one armed handstand is such a badass looking move and a staple of Progressive Calisthenics. In fact, the book that started the modern calisthenics explosion, Convict Conditioning, features a one arm handstand on the cover. I’d have to think that iconic image is part of the reason that CC has been Dragon Door’s best selling title to do so far. Perhaps in time, STREET WORKOUT will eclipse that groundbreaking title. I suppose that’s up to you guys, though!

3rd Place - Johno
3rd Place – Johno

How could this photo contest be complete without a human flag? Johno’s excellent execution of this trademark STREET WORKOUT staple is too good to ignore. Nice one, Johno!

Thanks again to all who entered! I hope to see you all at a PCC one day!

Filed Under: Contest, Progressive Calisthenics Tagged With: Al Kavadlo, Contest Winners, Danny Kavadlo, Street Workout Contest Winners, Street Workout photo contest

The Official Street Workout Photo Contest

August 30, 2016 By Al Kavadlo 23 Comments

Street Workout Paperback Is Here

The wait is over! Street Workout is now available in paperback format.

To celebrate this monumental occasion, Danny and I are inviting YOU to show us your best Street Workout moves, based on one of the photos from our new book.

To enter, post your original photo on Facebook, along with a photo of the page from Street Workout (or screen capture for ebook), and a link to the book on Dragon Door’s website. Once you’ve done that, leave us the link to your Facebook post in the comment section below.

Feel free to include any additional info, such as why you chose that particular move, as well as any background info, humorous comments, inspiration and/or lessons learned along the way.

Danny and I have decided to get the ball rolling by taking a new photo based on the cover of the book.

The original photo was snapped in the back alleys of London. This time, we decided to recreate that iconic image in our hometown of New York City.

Street Workout Photo Example Al Danny Kavadlo

Now it’s your turn. We want to see your Street Workout inspired photos!

Danny and I will personally select our three favorite entries. Photos would be judged on location, style, creativity and skill exhibited.

The winners will be awarded as follows:
First prize = $300 Dragon Dollars
Second prize = $200 Dragon Dollars
Third prize = $100 Dragon Dollars

Dragon Dollars can be used toward the purchase of any Dragon Door products, including books, DVDs, fitness equipment or workshop tuition.

The winners will be announced right here on the PCC blog on September 20th.

We’re Working Out!
Al

Filed Under: Contest, Progressive Calisthenics Tagged With: Al Kavadlo, contest, Danny Kavadlo, photo contest, street workout, Street Workout Contest

Partner Calisthenics: It’s Still Bodyweight Training!

June 28, 2016 By Al Kavadlo and Danny Kavadlo 13 Comments

Kavadlo Brothers Front Levers

We’ve often said that the possibilities are limitless when it comes to bodyweight training. Beyond all of the variations and combinations of calisthenics exercises that can keep one busy for a lifetime, the realm of partner bodyweight training opens up an entirely new avenue to explore. Though we recommend a solid foundation in bodyweight basics like push-ups, pull-ups and squats before attempting these moves, once you have established a baseline of strength and body awareness, you can have fun playing with these partner variants.

When performing coordinated bodyweight exercises in tandem with another human being, the proprioceptive challenges are increased, and you are forced to pay extra attention not only to your own movements, but those of your partner as well. The following exercises are all about communication and working as a team. Both parties must use their entire bodies in distinct ways to achieve success in this arena. Remember to switch roles with your partner when practicing these exercises, as each person’s role is different within each move and experiencing both sides of the equation will lead to a more well rounded training session.

So grab a friend and let’s get started! Hey hey hey – it’s still bodyweight training!

Human Flag and Human Flag Pole
This is the exercise that the Kavadlo brothers first became known for in the Dragon Door community. We appeared on the cover of Paul Wade’s Convict Conditioning 2 performing this feat which went on to become a signature exercise for us. The book also went on to become one of Dragon Door’s best-selling titles and has since been published in nearly a dozen languages. People all over the world have now seen this iconic image immortalized on that infamous cover.

German Convict Conditioning

The human flag is impressive enough when performed on a steel pole, but when it’s performed on another human being it is even more amazing!

At first glance, it’s easy to discern that the flagger has some extra work on his hands. Obviously, no one’s skin is completely taut, no matter how hard they train, so the flagger must constantly adjust his grip—and many other nuances—to the uncontrollable wavering of his partner’s skin.

The flagger must also be extremely conscious of where he places his hands. The lower hand should be placed close to the foot to maximize stability. If you put it too high, not only will you put yourself in a mechanically disadvantageous position, you may snap your partner’s shinbone!

The partner being flagged upon (the human flag pole) faces an enormous task as well. First of all, you’ve got to be as solid as a rock—both physically and in your mental focus—for someone to flag off of you. Secondly, be prepared to subtly lean away from the flagger as they lift their feet off the ground to get into position. Failure to counter the flagger’s weight will result in both of you toppling over. Extend your free arm to help strike a balance.

Reverse Human Flag and Human Flag Pole
Though still a challenging move in its own right, this “foot flag” variant can be more suited to intermediate level practitioners than the previous incarnation. Unlike the original human flag and human flag pole combination that put us Kavadlos on the map, which is harder than it looks, this variant is actually less difficult than it may appear.

Kavadlo Brothers Partner Calisthenics

Begin by having the person who will be the “pole” stand with feet together and knees partially bent. The flagger will then proceed to hold their partner’s hand(s) for stability as they step one foot up on top to their partner’s thighs. (Try to keep your feet low down on your partner’s thighs and close to the knees for a more solid foundation.) From there, the flagger will carefully slide their opposite foot behind their partner’s head (the partner can use his or her hand to help) and begin extending the body outward, while actively flexing that foot toward the partner’s neck for stability. When both people are ready, you may slowly begin to release the hands.

As with the previous variation, the person acting as the pole must lean in the opposite direction of the flagger in order to provide a counterbalance. It is important that the partner lean back from the hip and extend from the back, rather than solely at the knees, to provide the right leverage for this balance.

Partner Shoulder Stand
For those of you who feel that the previous exercises may be too advanced, the partner shoulder stand can be a slightly less intimidating place to start.

Begin on your back, with both arms in the air above your shoulders. Lift your feet with your knees bent to around 90 degrees, then have your partner stand below you and grab the tops of your shins. From there, they will lower their upper traps/shoulders into your hands and begin shifting their weight forward off of their feet. Keeping your elbows locked, press away from your chest like you are locking out a push-up as your partner shifts their weight entirely into your hands. The person on top should aim to get their hips in the air above their shoulders, eventually lifting themselves into a full inversion, supported only on the knees and hands of the other person.

Partner Shoulder Stand

Biceps Curl Front Lever
This is the feat that we can be seen performing on the cover of our new ebook Street Workout. While the standard front lever is already a difficult bodyweight challenge in its own right, performing it while hanging from the arm of another human being can pose an additional challenge.

First and foremost, the person acting as the base must keep a solid footing. From there, bend at the biceps of the arm to be levered upon until your forearm is parallel to the ground. Be prepared to keep complete body tension all over, particularly in this arm, as it will be supporting the entire weight of your partner.

At this point, the person performing the front lever needs to grip said forearm with all the strength he or she can muster. A mixed grip (overhand/underhand combo) is recommended to combat the elasticity of the skin. As is the case with the aforementioned Human Flag and Human Flag Pole, a bar is much more rigid than the epidermis. Now both partners need to maintain tension in the arms, abs, legs, glutes and shoulders as the party performing the front lever moves into position, keeping their arms locked out at the elbow and body parallel to the ground, while maintaining a straight line from shoulders to hips to feet.

It’s very common for people to inadvertently fold at the hips when attempting the front lever. Do your best to avoid this pitfall by looking at your toes to make sure you are maintaining a straight line from shoulders to heels. Smiles and scowls optional.

Street Workout eBook

These exercises are just the tip of the iceberg. Watch the video below for more!

Filed Under: Progressive Calisthenics, Tutorial Tagged With: Al Kavadlo, calisthenics, Convict Conditioning Vol 2, Danny Kavadlo, Kavadlo brothers, partner calisthenics, partner exercises, partner training, progressive calisthenics, street workout

STREET WORKOUT is Here!

June 14, 2016 By John Du Cane, CEO and founder, Dragon Door 48 Comments

Danny Kavadlo and Al Kavadlo

Life is mysterious. Small acts blaze up into wild firestorms. The glimmer of a slight desire transforms into an incandescent passion that seems to light the world. A single thought triggers a raging torrent of ideas. A casual encounter leads to the deepest of bonds. The force of creation sparks new patterns of beauty and insight. Webs of interconnection form beneath the surface of our understanding.

We wonder why we do what we do, from where we came and to where we go…

Of such stuff has been my friendship with two remarkable men, the brothers Al Kavadlo and Danny Kavadlo…

It was Paul Wade who nudged the Kavadlos into my consciousness for the first time. A couple of rangy, flamboyant, tat-drenched, muscular misfits who decked out Convict Conditioning 2 with their calisthenic stylings. Their Human Flag—set in the same Alcatraz rec yard once haunted by Al Capone and The Birdman—signaled that a new band had crashed the stage…

Convict Conditioning Vol 2

And it was Paul Wade again who made the next nudge—recommending Al’s writing to me and suggesting that I consider publishing him. So I checked Al out…

What I discovered was not just Al himself, but a whole nother world…

I discovered that Al was an artist whose preferred medium is his own body. Calisthenics means “beautiful movement” and Al re-creates himself daily, on that basis, as on ongoing artwork. Now, artworks need a setting in which to best display themselves—and that setting becomes an extension of the artwork. In his case, Al chooses to display himself against the gritty graffiti, scaffolding and distressed brick of down-and-dirty, “street” NYC. Al’s favorite workout spot? Tompkins Square Park—where the doors have been ripped off the toilets to cut down on the fix-traffic of local junkies…

As part of his art, Al cultivates a smiling, happy Zen-guy look—even when performing some of the toughest moves on the planet, like the one-arm pull-up or the front lever. Yet simmering beneath that Zen smile is a fierce will, a formidable drive and a fanatical commitment to doing things just right. As with almost all great performers, Al’s rust never sleeps…

That other world that Al is a portal to? That would be the culture and international network called “Street Workout”. If Al’s immediate setting is New York, his global context can be defined by those two words…He and his brother Danny represent the street workout ethos to the max. Their book, Street Workout, is not only a paean to this movement but is sure to become that movement’s Bible…

Street Workout Book Cover

As a publisher with a passion to share the best-of-the-best when it comes to the realm of physical cultivation, I like to work with authors who are the “complete package”. The author as “complete package” combines many, many attributes: they bring innovation and insight to the table. They are creative, thorough and inquisitive. They walk their talk and look the part. They are natural leaders. They are relentless and skilled self-promoters. Their writing style scintillates with their individual, distinct, differentiated voice. They have a strong and loyal following. They know their stuff inside out, but remain open to new ideas and input. They are passionate about every aspect of their craft and their physical practice. And finally, they are a joy to work with.

Rare to find? Yes. Very. Tall order? Yes. Very. Got some such “complete packages”? Why…yes, yes, I do…and Al Kavadlo is one of them…

So I both applaud myself and feel fortunate to have taken Paul’s hint and signed on Al as a Dragon Door author. Talk about small acts that blaze up into firestorms… We have gone on to publish a series of wonderful titles with Al: Raising the Bar, Pushing the Limits, Stretching Your Boundaries and Zen Mind, Strong Body. And now, the monumental Street Workout he has co-authored with brother Danny…

It’s not much of a surprise, then, that when Paul Wade and I were looking for a natural born leader for our Progressive Calisthenics Certification (PCC) program, we chose Al… who in turn recruited Danny to fellow-preach the new bodyweight exercise gospel.

Right from the get-go Al and Danny knocked the PCC ball out of the park. From its launch in June 2013, the PCC has become the undisputed gold standard for calisthenics training—nothing else comes close. And there is no question in my mind that it will remain THE place to go for the finest bodyweight exercise instruction, globally. Al and Danny’s deep passion, humility, care, graciousness, kindness, knowledge and skill have inspired hundreds upon hundreds of practitioners to go forth and spread the good word about the wonders of calisthenic cultivation. It’s a great thing to behold…

Al Kavadlo Pull-Up Demo UK PCC

Street Workout is saturated with the vibe and brilliant teachings I have experienced from Al and Danny at every workshop I have attended. And you’ll see phenomenal photographs taken in almost all the countries they’ve taught in, be it Italy, Germany, Sweden, Ireland, England, Australia, China, Holland or the USA… “Rich” doesn’t begin to describe the breadth and depth of the creative artistry of the illustrations—off the charts.

Now, one of the best things that has happened in my life is to count Mister Danny Kavadlo as a good friend—and to watch the rise and rise of this great man within the Dragon Door community. And how remarkable is it to have two brothers who can both live up to my “complete package” descriptor? Because Danny is most certainly also the “complete package”.

A perfect foil for Grandmaster Al, Danny’s menacing scowl, bristling musculature, stacked intensity and punkoid posturing belie a heart of gold and a deep-felt love for his fellow humans. When Danny does smile, he lights up the room. When Danny’s booming cadence penetrates the room with his urgent inflections, it’s an outright delight to watch the fire of his passion ignite his students. So good…so good…

And like brother Al, what a coach! Danny celebrates every achievement of every student with an infectious, ecstatic roar that rings with authentic excitement and happiness for their accomplishment. Like Al, Danny squeezes greatness from his clients with his care-infused observations and skillful cueing. No one interacts with Danny without leaving enriched…

Danny Kavadlo Teaching At PCC

Yes, Danny has his demons—don’t we all—but he is the ultimate celebrator of life. I have joked that Danny would see the worst situation as a “glass one-tenth full”—but mostly his glass appears to be more like “nine-tenths full”. Love it!

Danny is also a multifaceted artist, a creator, an instigator of transformation and a very literate gentleman. All three of his previous titles with Dragon Door, Everybody Needs Training, Diamond-Cut Abs and Strength Rules have shone with his distinct, flamboyant creativity. Danny knows how to plunge to the nitty-gritty of what’s really real in the fraud-filled fitness biz. He savages the flimflam of the supplement and packaged foods industry, in a way that is to-the-point, convincing and simultaneously amusing. He nails what you really need to do in your workouts to get real, lasting results—and keep on getting them.

And talk about “walking the walk”… Danny is a striding billboard for what the physical cultivation artist can achieve with calisthenics alone. Danny’s a specimen all right—but he radiates “hard-earned”. Brutally honest about all the training and diet follies he’s fallen for in his earlier years, Danny’s own body is his own best proof he’s got this training thing figured out finally!

Many years in gestation and many years in the making, Street Workout is the brothers’ first collaboration in print. The two of them are a rock star act at the PCC workshops. But a book is a whole nother kettle of fish… Each brother has their very distinct personality, writing style and presentation method. To successfully merge two great artistic talents into one cohesive text is a major feat.

Well, I’m here to report that the brothers have pulled it off…

Street Workout is one of those landmark titles that define a genre—the treasured lodestone and must-have reference for hardcore fans and raw beginners alike. The brothers bring it—and then some. I can tell that their trenchwork teaching at the dozens of worldwide PCCs, their previous experience authoring Dragon Door titles, their consistent engagement through blogs and articles with their constituency, and their constant absorption of new perspectives has elevated both their games to dizzying heights.

Al and Danny have listened well and grown accordingly. They have given and given so much—and have received back in equal measure. Street Workout is the fruit of that splendid dynamic.

Whether it be the section on foundational progressions for push, pull, squat, flex and bridge… Whether it be the section on the skills and “tricks” you need to achieve floor holds, bar moves and the human flag… Whether it be the section on programming that covers assessments, street workout and training templates…—all is systematically revealed, with a mix of clarity, precision, intelligence, creativity, humor and pizzazz that have become the brothers’ hallmark.

Congratulations on your masterpiece, Al and Danny—and thank you for being in my life…

John Du Cane
Founder and CEO, Dragon Door Publications

Street Workout Book Announcement

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, book release announcement, Danny Kaavadlo, Dragon Door Publications, John Du Cane, Kavadlo bros, Kavadlo brothers, street workout, Street Workout Book announcement

How To Get Better At Pull-Ups

March 29, 2016 By Al Kavadlo 27 Comments

Al Kavadlo Pull Up

Pull-ups are my favorite exercise. I started practicing them at age 13 and throughout my lifetime I’ve pulled my chin over a horizontal bar more times than I can count. That’s probably why I’m good at them.

But that’s not the case for everyone. In fact, for many PCC candidates, the pull-up is the most difficult and intimidating part of the Century Test. Its placement at the end of the 100 rep sequence only adds to the challenge, but this is no accident. If you want to be a PCC instructor, you must be able to perform 10 proper pull-ups even when you are fatigued.

While there are no secrets or shortcuts in the world of calisthenics, if you feel like you’ve plateaued on pull-ups, there are certain techniques and training methods that may help you blast through those barriers and take your pull-up game to new heights. I’ll share a few ideas with you below, but before we move on, let’s be clear about how the PCC defines a proper pull-up:

  • The classic overhand grip is encouraged, though the underhand or “chin-up” grip is allowed during Century testing.
  • The shoulders may be relaxed at the bottom of the rep when the elbows are fully extended, but the scapulae should retract and depress as the rep begins.
  • The chin must fully clear the bar at the top, and a full extension of the elbows is required at the bottom. The body must also remain relatively straight throughout, with minimal hip or knee flexion.
  • Though you obviously have to lean back a bit to avoid hitting your head on the bar at the top of your pull-up, your torso should not travel very far forward or backward.

Tighten Up
One of the biggest mistakes people make when performing pull-ups is thinking of the movement purely as an arms exercise. Of course you involve your arms to a great degree when performing any type of pull-up, but the muscles of your back, shoulders, chest, abs and more all play their part. As such, it can help to focus on maintaining tension throughout your entire body as you pull your chin over the bar. Grip tightly with your hands, tense your abs, squeeze your glutes and flex your quads as your drive your elbows toward your hips to fully utilize your lats during the pull. Focus on maintaining total body tension during the descent as well in order to avoid picking up unwanted momentum.

Hang On
The “rest/pause method” is an old-school technique to increase your reps on just about any exercise, and it can be especially useful for pull-ups, particularly once you can do several in a row. After a brief warm-up, simply do as many proper pull-ups as you can, then continue to hang on the bar for a few seconds. After you catch your breath, try to squeeze out one more pull-up, then hang on for a bit longer, take a few more breaths, and try for one more. You might be surprised at how many extra reps you can manage this way, plus you will get additional grip work from all the extra hanging.

Al Kavadlo Pull Up

Pull-Up Pyramid
Implementing a pyramid protocol is a fun way to incorporate a fairly high volume of pull-ups without sacrificing proper technique. The idea is to gradually increase, and then gradually decrease the amount of reps you perform in each of several consecutive sets.

Begin by doing one pull-up, then come off the bar and take a short break. Next, perform two pull-ups, then after another break, do three. As the sets get longer, the breaks between them should get longer, too. Continue this pattern until you reach the point where you can no longer add another rep with proper form, then start working your way back down.

Pull-up Superset
A superset involves taking two exercises and performing them back-to-back with little to no rest in between. Typically the harder exercise goes first and when fatigue is reached, you switch to the less difficult exercise.

A great way to apply this concept toward improving your pull-ups is to perform a set of Australian pull-ups (aka bodyweight rows) immediately following a set of standard pull-ups. Take a long break, then repeat the superset again.

This method allows you to continue to work your pulling muscles once you can no longer perform any more pull-ups. You can do this 3-4 times in a single workout, but you’ll probably want to give your upper-body a day or two of rest afterward.

Learn To Love It
More than any specific training template or method, consistency and effort will always be the two primary factors that determine success. You have to spend a lot of time doing pull-ups in order to get good at them. There’s no substitute for hard work. Learn to embrace your pull-up practice and in time you may even learn to love doing pull-ups as much as I do.

Al Kavadlo Pull Up

***

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.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: Al Kavadlo, Century Test, chin-up, improve your pull-up, progressive calisthenics, pull-up tutorial, pull-ups, Pullups, tutorial

Perfecting The Hanging Knee Raise

March 22, 2016 By Al Kavadlo 21 Comments

Al Kavadlo Hanging Knee RaiseI get a lot of questions from potential PCC candidates about our Century Test. It’s understandable that folks want to be prepared for the testing that comes at the end of the PCC weekend, and it’s often the same questions that come up:

Am I allowed to come off the bar during the pull-ups?

Am I allowed to rest in a “down dog” position during the push-ups?

Can I bribe the instructors in order to pass?

Do I really have to go all the way down on all 40 squats?!?

Hardly anyone asks about the hanging knee raises. And this is precisely the problem. (For the record, the answers to the other 4 questions are NO, NO, NO and YES.)

Though far more people have failed the Century during the pull-ups than during the hanging knee raises, I believe that many of those who couldn’t complete their pull-ups had trouble at least in part due to the knee raises having taken more effort than they anticipated. If you’re struggling by your tenth hanging knee raise, it does not bode well for the rest of the test, even if you manage to hang on long enough to finish the 20 required reps. This is why perfecting your hanging knee raise is a key part of training for the Century. It’s a great strategy to make sure you have gas left in the tank to complete the test, and the extra time spent hanging from the bar can only help your pull-up game in the long run.

PCC_UK-Stephen-Hughes-Landers-HangingKneeRaise2The first few times I taught the PCC workshop I was surprised by how many people could not perform a proper hanging knee raise upon entering. At this point, it no longer surprises me, but it still sometimes amazes me when otherwise solid candidates struggle with this exercise. It’s not the hardest move in the world, but it does take some practice. Particularly in the context of the Century, performing 20 clean reps in a row is a more difficult task than many expect it to be, yet it seems like lots of folks show up for the PCC having never even attempted more than a single rep. People either underestimate the hanging knee raise, or they’re too focused on all the pull-ups to even notice this relatively modest exercise.

As such, many PCC candidates end up getting “no-repped” on a lot of their hanging knee raises due to poor technique, which wastes both time and energy. If you wind up getting no-repped 6 or 7 times during the hanging knee raises, not only does that leave less time to rest before your pull-ups, it can also zap your strength and vitality.

If you want all of your reps to count, the biggest thing to watch out for is excessive swinging. This is especially true during the lowering phase of the movement. Though a slight degree of wavering may be unavoidable, anything more than that is unacceptable.

In order to facilitate a controlled descent, think about pointing your toes and reaching your feet slightly forward in the bottom position, almost like a gymnastic “hollow body” hold. This will help you avoid picking up excessive momentum. Also make sure to maintain tension in your abs, and don’t let your legs swing behind your body at the bottom of the rep.

Al Kavadlo Hanging Knee RaiseFocus on raising your knees with control as well. Avoid moving too quickly and aim to pause briefly at the top of each repetition to make sure that you remain steady.

Furthermore, it’s crucial to make sure you have a solid grip. Squeeze the bar tightly, keep your elbows locked, and actively pull your shoulder blades down and back to minimize any swinging.

Though range of motion is less often a concern on this exercise than the others that comprise the Century test, it is essential that your knees are raised above hip height for a rep to count. Focus on tilting your hips and pelvis forward at the top of each rep in order to fully engage your abs and ensure that your knees come up high enough.

It’s great to understand all of those concepts theoretically, but it’s another thing to actually put in the time to get a feel for the exercise physically. The key to perfecting your hanging knee raise is very simple: lots of practice. Do them before your pull-ups to warm up or do them afterwards to burn out. Just make sure you do them before you come to PCC.

***

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.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: abdominal training, abs, Al Kavadlo, Century Test, Hanging knee raises, hanging leg raises, HKR, HLR, PCC, PCC Workshop, progressive calisthenics, The Century Test

The 100 Push-Up Program

March 15, 2016 By Al Kavadlo 37 Comments

Al Kavadlo 100 Push-up Challenge

There’s a famous Zen parable that says, “If you want to be a monk, you’ve got to cook a lot of rice.” In other words, you can’t get to the destination without doing the work.

Well if you want to be a PCC, you’ve got to do a lot of push-ups. If you’re into calisthenics, chances are you’re no stranger to this classic exercise, but have you ever attempted 100 of them in a single session?

This 100 Push-Up Program consists of doing just that, no matter how many sets it takes. Even if it means you are doing sets of just one rep by the end. For example, you might start out with a set of 20, followed by two sets of 15, then do a couple sets of 10, before finishing with several sets of just 5 reps or less. You are allowed as long of a break in between sets as you need. Focus on keeping your form clean and avoid going to failure.

Completing all 100 reps could take a while at first, but with repeated efforts the amount of sets required to reach that target should start to decrease. Eventually you might even complete all 100 reps in a single unbroken set. Just be careful not to sacrifice good form to get there.

Furthermore, if you feel that standard push-ups are not challenging enough, choose a more difficult variation. Fingertip push-ups, close push-ups or archer push-ups are all viable options. Conversely, you can adjust this workout for a beginner by using knee push-ups or push-ups with the hands elevated.

If you feel standard push-ups are not challenging enough, choose a harder variation.
If you feel standard push-ups are not challenging enough, choose a harder variation.

Here are a few more things to keep in mind:

– A full push-up requires a minimum of 90 degrees of flexion along the outside of the elbow at the bottom of the rep, and a full extension of the arms at the top.

– Make sure you maintain a straight line from your heels to the back of your head throughout the entire range of motion.

– Keep your elbows relatively close to your body; do not flare them out to the sides.

– Your shoulder-blades should come together at the bottom of your push-up, but make sure to spread them apart at the top to get the most from each rep.

Danny Kavadlo Demonstrating Push-up form

Don’t feel constrained to using this training tactic with push-ups only. This simple program is a fantastic way to increase your strength and endurance on any basic calisthenics exercise: squats, pull-ups, dips, etc. are all fair game. Advanced trainees can even use this template for more difficult exercises like muscle-ups and pistol squats.

At first I would recommend only doing this once a week per body part, as it can be a bit of a shock to your system. Eventually, however, you can condition yourself to doing this type of thing regularly. When 100 is no longer a challenging number, pick a harder exercise or raise the total reps to 200 or more. Additionally, if 100 reps is just not realistic for you right now, then pick a smaller number (maybe 50?) and build up from there.

Programming your workout does not have to be complicated. No matter your fitness level, this infinitely scalable template is a great way to increase strength and endurance on any movement. Just remember, you have to train consistently to get results. You don’t become a monk without making a lot of rice.

***

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.

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: 100 push up challenge, Al Kavadlo, Al Kavadlo Push Up Challenge, press-up, press-ups, push up challenge, push-up, push-ups, pushup

The 10 Minute Bodyweight Squat Challenge

March 8, 2016 By Al Kavadlo 65 Comments

Al Kavadlo Squat challenge

“I want to get in better shape, but I just don’t have time to exercise!”

If you’ve been a fitness trainer for more than about 15 seconds, you’ve probably heard this excuse from at least a dozen different people already.

It’s probably the most common rationalization folks use to justify their lack of regular exercise, and it may very well be the lamest.

The truth is, you can get a challenging and effective workout in just 10 minutes, and anyone who says they don’t have 10 minutes is just kidding themselves.

What I’m about to share with you is so quick and simple, many people may question its effectiveness. If you are one of those people, all you’ll need to verify the power of this workout is to try it for yourself.

Here’s the challenge:

Begin by setting up your feet in a comfortable squat position. The toes may be turned outward slightly or your feet may be placed parallel. Set a timer for 10 minutes and start the clock.

Your objective is to perform as many slow, controlled squats as possible, while using a full range of motion. Aim to make each rep last for three full seconds. You may take as many breaks as you like, but your feet must remain flat on the ground where they began for the entire time.

Grace Kavadlo Close Squat

After about 30-60 seconds, your legs will likely begin to experience a burning sensation. Keep going: this workout will be a mental challenge as much as a physical one. Only take a break when you absolutely have to, and even then try to keep it to 10 seconds or less. As you go on, the amount of breaks you need and the duration of each break may start to increase. This is fine.

The first time you attempt this challenge, aim for 100 squats. That’s an average of 10 per minute. If you are sticking to the 3 second per rep rule, that’s 30 seconds of work and 30 seconds of rest every minute for ten minutes. Not too bad, right?

By the same token, the highest number of squats you could complete in ten minutes at a 3-second pace is 200 reps. Though very few will accomplish the full 200 on their first attempt, I encourage you to do this workout once or twice a week until you can make it without stopping. A good method is to add 10-20 reps each time. I guarantee that if you eventually build to the full 200, your legs will be stronger, and your ankles, hips and knees will feel great, too.

When you’re ready, the 10 minute squat challenge can eventually become your warm-up before practicing pistol squats and other one legged squat variants.

Al Kavadlo Pistol Regression

Here are a few more things to keep in mind:

– An ideal squat starts with a tall chest, neutral spine, and flat feet. As you initiate your squat, your hips will move back while your knees slide forward slightly, allowing your ankles to flex. Your heels need to remain on the ground throughout the movement.  Keep your chest upright and your back straight during every rep. You may be surprised by how much you’ll need to engage your abs and back to maintain your posture.

– In order for a rep to count, you must descend until the tops of your thighs are at least parallel to the ground. The range of motion at the top of the squat is also crucial. Do not shortchange yourself by failing to fully extend your hips and knees. I can’t stress enough how important it is to go all the way down and all the way up.

– Arm position is up to the individual, but most people find that reaching their arms forward on the way down helps facilitate proper form.

– Don’t rush. The goal is to perform every rep with precision and control.

This workout will likely leave you sore for at least a day or two the first time you try it, and possibly a lot longer than that if it’s been awhile since your last leg session. This is good. Work your upper body in the meantime (maybe a ten minute push-up workout the next day?), then do your squats again once you’ve recovered.

Also, if you’ve got time to stretch after you’re finished, a standard toe touch and/or quad stretch on each side would probably feel nice, but I totally understand if you’re too busy. Ten minutes is all I initially asked for; I didn’t mean to get greedy.

Al Kavadlo Squat

***

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.

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: 10 minute squat challenge, 10 minute workout, Al Kavadlo, Al Kavadlo squat challenge, bodyweight challenge, bodyweight squats, short workouts, squat challenge, squats

  • « Go to Previous Page
  • Page 1
  • Page 2
  • Page 3
  • Page 4
  • Interim pages omitted …
  • Page 6
  • Go to Next Page »

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.