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PCC Blog

Progressive Calisthenics - The Official Blog for the PCC Community

Al Kavadlo

Al Kavadlo’s PCC FAQ

June 4, 2013 By Al Kavadlo 10 Comments

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In less than 48 hours, I’ll be getting on a plane from New York City to St. Paul, MN to lead the first ever Progressive Calisthenics Certification workshop. After almost two years of planning, the PCC is finally happening – this is a very exciting time!

The PCC workshop will contain tons of information distilled down through the experience of PCC mastermind Paul Wade as well as myself and the other instructors. There will be a lot to learn and attendees will come away with something that cannot be gained from a website, book or DVD – real life experience! Nothing in the world can replace firsthand knowledge. That’s why most of the weekend is going to be spent practicing these exercises, not just talking theory.

With the inaugural workshop quickly approaching, I’ve been getting lots of emails and other messages with questions about the PCC. Here are answers to the questions that have come up most frequently.

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I’m not interested in becoming a personal trainer. Can I still take the PCC?

Yes! The PCC is open to anyone who wants to improve their knowledge and performance of bodyweight strength training. Though the coursework is geared toward those who want to pass their knowledge and skills onto others, anyone who is passionate about calisthenics is encouraged to attend.

How is PCC different from Convict Conditioning, Raising The Bar and Pushing The Limits?

The PCC curriculum combines content from the Convict Conditioning books as well as my books, but it will be more in-depth than any of those materials. More importantly, however, is that it’s an interactive experience! Books are great resources, but they can’t actually tell you if your form is correct. At the PCC, Steven Low, Adrienne Harvey, my brother Danny and myself are personally going to give you the cues you need to improve your technique and performance on these exercises as well as instruct you on how to effectively pass this information along to your clients. And of course, there will be a chance for attendees to pick our brains during the Q&A session.

I’d love to take the PCC but I live too far away to travel to St. Paul. Is it possible to get a copy of the PCC manual without attending?

The 600+ page PCC manual is incredibly special and it’s only for PCC attendees – no exceptions. The good news is we will be offering workshops all over the world in the months and years ahead, so everyone will have a chance to attend and get their hands on a copy.

I have an old injury/ailment/weakness that will prevent me from being able to complete the Century. Can an exception be made for me?

The Century test must be performed according to these guidelines.

When will PCC be coming to my hometown?

In addition to the inaugural event, there are two more PCC workshops already scheduled – a second one in St. Paul as well as our first European workshop, which will take place in Gothenburg, Sweden. Over the next few years, we will be visiting lots of other locations in the US and abroad. Watch this page for updates on future workshop dates.

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Photos by Audra May Photography

And for those of you attending the groundbreaking first ever bodyweight certification – I’ll see you this weekend!

***

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 three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read lots more about Al on his website:www.AlKavadlo.com.

Filed Under: Workshop Experiences Tagged With: Adrienne Harvey, Al Kavadlo, Century Test, Danny Kavadlo, FAQ, frequently asked questions, PCC, Progressive Calisthenics Certification Workshop, Q&A

Five for 5

May 28, 2013 By Paul "Coach" Wade 46 Comments

Summer is knocking at the door, boys and girls. (Allegedly.) Everyone is outside, hanging out in the golden rays, whiling their hours away in sun-soaked fun and romantic adventure. (Allegedly.) Summer lovin’. It’s like a scene from Grease, I tells ya. And why the hell not? A spell in the sunshine promotes Vitamin D synthesis, improves mood, and boosts immunity. It may even increase lean tissue-building testosterone levels. (Allegedly.)

Seriously, there are some times you want to lock yourself away in your cell and perform hours and hours of calisthenics—and there are times you definitely don’t. There are times you want to get a quick, productive workout under your belt, so you can go out and enjoy life instead. For a lotta folks, summer is one of those times.

My hands are up, officer; I’ve been guilty of long, draining, excessive workouts throughout my career. But I have also experimented with very brief, efficient, training sessions—and I want to share a few of the tactics I’ve personally used for super-short workouts. Specifically, I’m gonna give you five types of session that will keep your motivation high, keep you strong, flexible and tough—and all for the temporal investment of a mere five minutes. (Yeah, you read that right. Five minutes.)

I want you crazy kids to enjoy summer. Think you can’t get a viable training session done in five minutes? Read on, Macduff.

 

The S4 Method

This right here is my personal favorite strategy for a quick, effective workout. It’s simple, too—provided you can view a clock or wristwatch. For any movement or body-part, you warm up, then perform: a minute of a strict bodyweight strength exercise; a 60 second muscular hold for stamina and control; a minute of a fast calisthenics exercise; and a final stretch. (Strength, Stamina, Speed and Stretch—four “S” qualities. S4, get it?)

So the method looks like this:

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How quick and simple is that? You just knock out each of these for one full minute. Non-stop activity, with no rest in-between exercises. That’s it!

If you think this is not effective, I challenge you to try it. Here’s how it might work for midsection. You warm up for a minute with some abdominal tension, leg swings and hip rolling; then—eye on the clock—jump up and grab the overhead bar. For sixty seconds you grind out slow, smooth, perfect leg raises. (Ten reps is about right, champ.)

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By now, you are grimacing—but you still got some life in ya, right? So drop to the floor and press out into an L-hold—now stay there for sixty seconds.

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By the end of this (if you manage it) your legs will be trembling, and your gut will be in agony. But the show ain’t over, bud. Hook your feet under something; you have one minute to pump out as many bent-leg sit-ups as you can stomach. (Pun intended.) You are going for speed—military style.

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 USCMC image (LCpl Esteban Gallegos)

By now your midsection is spent, and you will be pretty much snapping up using everything you have. The minute—which will seem endless—finishes, somehow. Your body just wants to curl up in pain right now, but I want you to do the opposite—roll onto your stomach and straighten your arms, pushing up into a cobra stretch.

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This hold is a strange mix of relaxing—as it decompresses your confused and tangled, deep-fried muscles—and painful, as the time mounts up. One minute of this, and you walk out a free citizen—if you can walk at all!

Sure, this workout is too tough for most athletes. But as with all progressive calisthenics, you can tailor it to your own level. Can’t do leg raises? Knee raises or lying leg raises. Not loved by the L-hold yet? Bent-leg holds or jackknife holds work the same. Too shot to do the sit-ups? Throw a b-ball at the wall and catch it on the rebound for a minute (an underrated gut exercise).

Even the time aspect is variable. A minute is unthinkable for these exercises? Start with 30 seconds for each and build up a few seconds each session.

The S4 method works with pretty much anything. Want some upper-body push action?

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Again, with the PCC “toolbox” you can vary the difficulty in dozens of ways. For example, beginners might sub dips for kneeling push-ups. The elbow lever could be swapped for easier prone statics like planks, wall planks or raised elbow levers (see the PCC Instructor’s Manual for even more options). Fast push-ups could be subbed for incline push-ups, focusing on pumping out rapid-fire reps in the top range. Stretch out on a doorway for an easier pec stretch.

S4 works for legs, too:

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If you are working on unilateral or asymmetrical exercises, it’s best to alternate sides each rep. Again, you can use different difficulty levels, or different techniques—S4 stands a lot of tweaking.

Strength, control, speed and mobility. That’s three simple, five-minute workouts right there that very few advanced athletes could manage—trust me.

 

Gear Change Sets

Fancy a change? A workout new and fresh, free from the baggage of your long-term program? It’s a good idea to try novel exercises. It’s another cool idea to change your sets and reps. But how many athletes think about radically changing their speed? Or, how about changing your speed as much as possible…in a single set?

This is the basic idea behind Gear Change sets. You begin with a handful of slow-mo reps, and finish with a bunch of max speed reps. There are many ways you can approach this. A great one is to shoot for 4 slo-mo reps—that’s 30 seconds up, 30 seconds down—immediately followed by a minute’s worth of a very high-speed, explosive exercise for the same body-part. For example, after 4 slo-mo squats, I used to perform tuck jumps for a minute (if you are outside, a maximum speed run for 60 seconds is probably even better).

So here’s a potential Gear Change workout for the legs:

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Ever combined slo-mo squats with running? Murder.

Pick the right movements for your ability, and you have an amazing five minute body-part workout right there. But for Christ’s sake, always start each slo-mo rep at the bottom—or you may find yourself doing a 30 second negative squat you cannot push up out of. Slo-mo reps are tough, so don’t try slo-mo with an exercise unless you can do at least twenty strict reps with it at regular speed.

The method works for any body-part. For midsection, you could follow 4 slo-mo leg raises with squat thrusts for 60 seconds. After slo-mo push-ups or pull-ups, you might apply a minute of intense bag work or shadow boxing. You get the idea.

This slow-to-fast method is an amazing way to train. Through the complete elimination of momentum, the slow moves are tougher than you imagine (until you try ‘em). They just seem to hit the muscles in a new way, activating deeper fibers we don’t reach by bouncing mindlessly through reps, like so many folks seem to do. Very slow reps also really teach your brain something about the movements you are using; leverage, joint tracking, movement angles, weight shift. Subtle qualities of bodyweight motion, easy to miss at regular speed, now scream at you. When you are done with them, your muscles feel totally numb—and asking them to switch to their highest gear is a true challenge.

The Gear Change set also replicates real life. There would have been times when our ancient ancestors had to move very slow with high tension—maybe dragging a carcass back to the cave—then they were forced to suddenly fight off a predator trying to steal their prize. Slow to fast. Survival today is no different; imagine a soldier in the desert carrying heavy weapons or equipment, suddenly having to run for cover in a firefight.

Don’t get me wrong. Gear Change sets (like the other ideas here) are not meant to form the basis of your long-term training program. But they sure are fun, effective and instructive once in a while.

 

The H.P.A.S. Protocol

This is a beaut of a workout. I’m gonna call it HPAS, coz “Half Pyramid Antagonistic Super-sets” is too hard to say (at least for me). The premise—as always—is real straightforward. Pick two exercises for opposing muscle groups. Begin by doing each for 10 reps, then each for 9 reps, then 8 reps and so on, until you get down to one rep per set—and you do all this without stopping.

Here’s one potential workout:

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Few exercises go together better than regular push-ups and Aussie pull-ups.

Back to back antagonistic superset madness! On sale NOW!!

Can all this be done in five minutes?—if you use brisk reps with no pauses, yeah. But it’s not easy, and most folks will have to seriously build up to this. (There’s a good goal, huh? I’m looking at you, Jack.)

The HPAS Protocol is a perfect example of how short sessions can be both powerful and productive. Very popular in jails. If you can follow the above workout, you will have scorched every muscle in your upper bod, knocked out 20 sets, and got a helluva cardio workout, too.

This workout is proof that you don’t need to be in the gym for hours to make progress. In calisthenics—as in life—it’s quality that counts, not quantity. A hundred thousand rhinestones won’t make you rich, son; but a handful of diamonds sure will.

 

“The Century”

The Century is the rapidly-becoming-classic PCC certification test. It is designed to display technical ability in combination with an advanced level of conditioning, but it can also be a damn fine workout in its own right. In case you haven’t heard of The Century (where you been, dude? Under a rock?!), it’s so-called coz it features one-hundred nonstop reps in a single set:

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PCC-certified super-achievers will probably be sick of training for The Century, but it’s still a good staple to return to from time-to-time. Not only is it great to get back to the basics, but a hundred reps of the good stuff will leave your circulation and energetic system supercharged.

Beware though—if you want to crack this sucker in five minutes, you better have taken some Super Soldier Serum this week, kid. It can be done, though.

 

Al Kavadlo owns The Century in under 2 minutes 39 seconds.
Can you come close to that?

 

The Bridge

One final suggestion. You want the best five minute bodyweight workout money can buy? Hold a bridge for five minutes.

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I’m not kidding. The bridge has so many benefits, it’s crazy. It is the best bodyweight exercise in the world. A long hold will increase total-body strength and endurance—not just in the showy muscles, but in the vital deep tissues and tendons. It will increase flexibility, mobilize the ribcage, hip flexors and stomach wall, and disperse adhesions and calcifications in the shoulders. It bulletproofs the spine and lower back and drastically reduces knee pain. The inverse head position increases circulation to the noggin, releasing endorphins, inducing calm, and improving brain health. The bridge rocks.

I know what you’re thinking. Just one exercise? That’s an imbalanced workout, for sure! No way, José. In the real world, most eager athletes do so much for the front of their bodies—the showy pecs, biceps, abs and quads—that throwing a little extra meat to the under-loved posterior chain cannot hurt one bit.

Besides, the bridge is one of the all-time bodyweight classics, no different from pushups, squats or pull-ups. If you can’t hold a bridge for five minutes, there’s no way you can call yourself in great shape, no matter what else you can do.

 

Lights Out!

There you go—a killer series of five-minute summer training tactics, just for you.

So, what are your plans tonight, buttercup? What’s that? In a little while, you’re gonna eat, grab a shower, then head out for the evening?

Sounds great!

…before that, you’ve got five minutes to spare for old Coach, right?

My thanks go out to Al Kavadlo (PCC Lead Instructor) for generously contributing such cool pics to illustrate this article. This is not the first time Al has donated pics (and advice) for free to promote the bodyweight cause—thanks Al!

***

About Paul “Coach” Wade: Paul Wade is the author of five Convict Conditioning DVD/manual programs. Click here for more information about Paul Wade, and here for more information on Convict Conditioning DVD’s and books available for purchase from the publisher.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: Al Kavadlo, bodyweight exercise, bridge, bridging, calisthenics, Century Test, Convict Conditioning, creating workouts, fitness, HPAS Protocol, Paul Wade, progressive calisthenics, S4 Method, short workouts, tutorial, workout

Make Your Own Workout

May 7, 2013 By Al Kavadlo 34 Comments

Every day I hear from people who’ve read my books and want to thank me for writing them; these messages mean the world to me. As I discussed in my path to the PCC, the driving reason behind writing my books (and articles) is to connect with like-minded people with whom I can share my experience.

While most of the folks who write me do so to tell me how my guidance has helped them achieve new levels of strength, improve their body composition, or even take out a new lease on life, I also get messages with suggestions and criticisms. The most common complaint I’ve received regarding my books is from people who are disappointed that I haven’t provided more detailed structure on how to progress through the various exercises presented therein.

This is understandable. After all, between Raising The Bar and Pushing The Limits!, I’ve presented over two hundred different exercise variations for various goals and fitness levels, yet only a handful of sample routines.

However, this is neither an accident nor oversight; It’s a purposeful decision. While many fitness guides spoon-feed the reader with rigid specific regimens to follow, I’ve chosen to empower my followers by leaving the suggested program design open-ended.

My readers include folks of all ages, genders and athletic backgrounds. Each one starting off at a different place with individual strengths, weaknesses, goals and levels of commitment. The number of variables makes the amount of possibilities endless.

All of these people can get stronger with the same fundamental movement patterns, but each will do so at their own pace. I can’t predict exactly how everyone will progress. Trying to box all potential trainees into a one-size-fits all program will inevitably leave some folks progressing too slowly, while rushing others through the paces at a rate that is inappropriate for them.

Additionally, there are a myriad of unpredictable factors that can affect your workout on any given day: what you’ve eaten recently, the amount of sleep you’ve had, stress levels – even the weather. When I train clients in person, I come into the session with an idea of what I am going to do with them, but I always wind up making changes and improvising based on what is actually happening in front of me. I can do a lot for my trainees, but I can’t see into the future!

A workout regimen on paper is a good idea, but it’s still just an idea. You have to put your plan into action to get any benefits. And once you start doing that, it might not go exactly as predicted; you are inevitably going to need to make modifications. In theory, theory and practice are the same. In practice, they couldn’t be more different.

Of course people need guidance and books are a wonderful resource. However, ignoring your body’s signals in favor of following a preconceived formula written by a stranger is taking a good idea too far. This is what I love about progressive calisthenics; in PCC, we teach pliable bodyweight progressions and exercise chains, not strict protocols and formulas.

Building your body isn’t the same as assembling that bookshelf you bought from Ikea. We aren’t all starting with the same pieces and we aren’t all building the same identical object. You really need to get to know your body for yourself in order for any fitness program to work.

In fact, it’s not actually the program that works at all – it’s you. Now let’s go get those reps!

About Al Kavadlo: A veteran of the fitness industry, Al Kavadlo has recently been appointed as the lead instructor for the Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is also the author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment.  Read lots more about Al on his website: www.AlKavadlo.com!

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, bodyweight, calisthenics, creating workouts, exercise, fitness, Kavadlo, motivation, program design, Pushing The Limits!, Raising the Bar, workout

My Path to the PCC

April 2, 2013 By Al Kavadlo 38 Comments

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My first real job as a personal trainer was working for the Lakeshore Athletic Club in Downtown Chicago. Though I already had a couple independent clients, I was hired at the former Wabash St. location in the heart of Chicago’s business district (“The Loop” as it’s known to Chicagoans) as a “fitness floor manager” before working my way up to being part of the training staff.

Being a floor manager is a much less important job than it’s made to sound. My main duties were picking up towels, re-racking dumbbells and making sure people didn’t exceed the 30 minute cardio machine time limit during peak hours. After a few months of that (I’d already had my personal trainer certification for a while by this point), I was finally deemed ready to train clients – I’d hit the big time! I was excited but also very nervous. Being someone’s trainer is a big responsibility and I wanted to do a good job.

Chicago is pretty cold and I started working at Lakeshore during the winter, so when they hired me they only gave me long sleeve shirts. Nobody saw my tattoos, which I quickly decided was a good thing. I wanted to attract as many clients as possible and I thought my ink might freak people out. I didn’t have any tattoos on my hands and neck yet, so it was fairly easy to keep them all covered.

During my teens, a lot of people tried to make me feel foolish for getting my arms tattooed while I was so young. At the time, I didn’t give a damn what anyone thought, but by my twenties, I started to buy into the mindset that being tattooed might be a hinderance in my professional life.

In general, I was pretty insecure during my early adulthood. In fact, I was so unsure of myself when I began my career as a trainer that I remember being genuinely surprised the first couple of times I closed deals. I wondered if my time was really worth the money. Almost every new trainer questions themselves at some point and it’s not necessarily a bad thing. I think it shows that you really care.

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Though it took some time to get the ball rolling, after a few months, I started to feel more comfortable and confident in my role as a personal trainer. Things were going great; I was spending lots of time in the gym getting to know everyone and I was beginning to learn the business. I started to pick up more clients and earn the respect of my fellow trainers. I was also learning a ton about working out!

Since it was so cold, it was no big deal to wear long sleeves every day. I probably would have wanted to anyway. Even in the summer, they always had the air conditioners pumping, so nobody thought much of it. The only time I ever had my tats exposed was for a quick second in the locker room, though I generally made it a point to try to avoid others while I was changing.

After I had been there for about a year, my training manager approached me one day and told me one of his clients said something to him about the trainer with all the tattoos. He was confused and told the client he didn’t have any tattooed trainers on staff. Eventually he figured out he’d never seen me in anything but long sleeves. The cat was out of the bag! He asked to see my arms and I sheepishly rolled up my sleeves. Then he told me he thought my tattoos were pretty cool and said I shouldn’t feel the need to keep them covered up.

What a relief it was to find out that nobody actually cared! In fact, a lot of folks at the gym really dug my ink. Like many people, I was afraid of being misunderstood, so I shielded my true self from the world. Funny enough, it was only after I embraced who I am that I started to really enjoy going to work and feeling comfortable in my role as a trainer – and a man.

Not only did I feel at ease wearing short sleeves after that conversation, I also began to feel more comfortable just being myself. I started having more fun with my clients by making jokes, telling stories and generally letting them get to know me more as a person. I came to find that this is a fundamental part of successful personal training.

When I moved back home to New York City and started working for New York Health and Racquet Club, I was pleasantly surprised to see that there were lots of other heavily tattooed trainers working for that company. The guy who hired me at NYHRC had even more ink than I did. My newfound confidence allowed me to become fairly busy within my first several months there. Though New York is a much more competitive market than Chicago, I eventually stepped up my game and within a few years became not only the top trainer in my club, but eventually the top trainer in the company. In December of 2008, I set a NYHRC company record for gross personal training sales by a single trainer in a single month. I celebrated the occasion by getting the tattoo I have on my right hand index finger. Bang! I had truly arrived!

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Though things were going great, I soon started to feel like there was no way for me to grow within the confines of a commercial gym. There was so much about the mainstream fitness scene that I wanted to get away from. The unrealistic expectations, the “miracle” breakthroughs, the so-called “quick fixes” – not to mention all the emphasis on machines! Plus there were also the usual frustrations of corporate bureaucracy to contend with.

Where I had once wanted to fit in, I now wanted to stand out. I decided that I needed to do things on my own terms. I had so many ideas that seemed in contrast to what everyone else was doing. I knew there had to be more people who felt like me.

That need to connect with like-minded people was the motivation to start my blog. Soon after that, I quit my job at NYHRC to focus full time on writing. Since I wasn’t making any money writing yet, I started training a few clients at the park and working part-time at a small, independent facility called Nimble Fitness. Everyone thought I was crazy, but I knew there was no way for me to grow without starting over.

I slowly began building a following online and a reputation in the neighborhood. I focused on writing as much as I could and getting my articles and pictures in other websites and magazines. After being rejected by countless book agents and publishers, I self-published my first book, We’re Working Out! – A Zen Approach to Everyday Fitness, in 2010. During the next year, I wrote almost a hundred articles and created nearly as many YouTube videos. I also managed to sell close to 1,000 copies of my book – a pretty big success by self-publishing standards.

One day I got an email from Paul “Coach” Wade telling me he’d read my book and loved it. What a huge compliment! I would have been quite content if he had stopped there, but of course, that was just the beginning.

My writing wasn’t the only thing that Coach Wade liked. He also liked my look – especially the tattoos. Then he told me about a new book he was working on. It was the sequel to a book called Convict Conditioning, which I had of course, heard a lot about. To my amazement, Coach wanted me and my brother Danny to appear in Convict Conditioning 2. Ironically, the tattoos that I was once concerned would limit my career opportunities wound up providing the exact opposite effect.

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Appearing in Convict Conditioning 2 was the beginning of a whole new life for me. Over the next several months, I went from being a relatively unknown fitness blogger to one of the most recognizable faces in the calisthenics community. Instead of getting a few hundred views a day, my website soon began receiving thousands of daily visits. My YouTube views quickly climbed into the millions and I started getting a dozen or more Facebook friend requests every day.

In the last year and a half, I’ve published two of my own books with Dragon Door, Pushing The Limits! and Raising The Bar, as well as a DVD version of Raising The Bar. My audience continues to grow daily and I’m connecting with more people than I ever thought possible. But my favorite thing about working with Dragon Door is the freedom they’ve allowed me. I’m living my dream and I don’t have to compromise myself to do so.

When John Du Cane and Paul Wade asked me about leading the PCC program, I jumped at the opportunity. Though being a writer and blogger has opened doors for me, actually training people is still where my deepest passion lies. Books and DVD’s are great, but there is no substitute for an in-person experience. I am thrilled to be able to take the show on the road and train with you guys in the flesh.

We’re Working Out!

Al

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, backstory, beginner, calisthenics, Convict Conditioning, PCC, personal trainer, top trainers

The Tao of PCC by Paul Wade

March 12, 2013 By Paul "Coach" Wade 57 Comments

I am the man who wrote the book, Convict Conditioning. I am not a perfect man, and my book is not a perfect book; but I hope that when people judge the book, they will say that it got much more right than it got wrong.

They certainly couldn’t say that about the man.

Without improving, evolving, moving forwards, we are nothing. There is no standing still in life—you are either moving forward, or you are losing ground. That’s why I was so excited to be able to contribute to PCC. There is no doubt in my mind that PCC will do for bodyweight training what the RKC has done for kettlebells. And that would be incredible.

A lot of folks have asked me how PCC will be different from Convict Conditioning. I can sum that up in one word: KAVADLO. Al Kavadlo is, for my money, the greatest progressive bodyweight training coach on earth. PCC, as a total system, is much bigger than Convict Conditioning alone because it has been expanded by Al’s methods, tools and tactics. His “new-school” has met my “old-school”, and PCC is the result. PCC is as much Al’s baby as mine—maybe more so. It is flat out false to assume that the PCC is just a “Convict Conditioning cert”. People who love Convict Conditioning will love PCC, because Convict Conditioning forms just a part of PCC. But PCC is more than just Convict Conditioning.

Much more!

PCC: A Black Belt in Bodyweight

Perhaps the most important difference between PCC and Convict Conditioning is the fact that PCC is about principles, not techniques. Convict Conditioning is very easy for athletes to pick up and understand, because it presents six groups of ten techniques. PCC goes deeper than this. Anyone who has ever studied a martial art knows that they need to learn scores of techniques to achieve a black belt; but the closer you get to true mastery, the more you come to understand that it’s not the techniques that matter—nobody can remember a hundred techniques in a fight. What matters are the principles you absorb.

PCC is like this; you will drill and explore dozens of key techniques at the cert workshop; and the PCC Instructor’s Manual analyzes and illustrates over one-hundred and fifty exercises! But at the heart of PCC are the principles of bodyweight progression. Once you grasp these principles, you can make any calisthenics exercise progressive: from a rehab level, right up to epic Bruce Lee-level bad-assery. This is what it’s all about. Some people have accused Convict Conditioning of being too dogmatic; too rigid. Nobody could say the same about PCC, because it’s based on principles, not set exercises paired with progression standards. There is so much more flexibility built in.

(By Giga Paitchadze - Creative Commons License)

(By Giga Paitchadze – Creative Commons License)

Though they play an important role in the early stage, the techniques should not be too mechanical, complex or restrictive. If we cling blindly to them, we shall eventually become bound by their limitations. —Bruce Lee

 The punches and kicks—the 14 chains

A martial artist seeks to absorb principles, but he or she can only absorb the general by accumulating the specific—lots and lots of individual punches, kicks, throws, etc. The road to calisthenics mastery ain’t no different. Bodyweight athletes still need to learn individual techniques. They still need to learn about chains—i.e., technical progression sequences. It’s important to note that the fundamental movement-types in Convict Conditioning are all still present in the PCC system; however they have been expanded and added to. The seven fundamental movement chains in PCC are:

1. Push-ups—building to—one-arm push-ups

2. Pull-ups—building to—one-arm pull-ups

3. Handstand push-ups—building to—full handstand push-ups (between chairs)

4. Horizontal pull-ups—building to—“torquers” (one-arm, one-leg Australian pull-ups)

5. Dips—building up to—strict muscle-ups

6. Leg-raises—building to—strict rollovers

7. Squats—building to—wushu pistols

Anyone who knows Convict Conditioning well will see that all the major movements are here (save bridges, which I’ll address in a sec). Two new movement chains have been added to the system; the first is the horizontal pull-up. The basic form of this exercise will be well (and painfully) known by Convict Conditioning exponents, but here the progressions have been jacked up to an advanced level to add more symmetry to upper-body work (the vertical handstand push-ups and vertical pull-ups are antagonistic opposites; now the horizontal push-up has an antagonistic “buddy” in the horizontal pull-up). Complete dip progressions—missing from CC—have also been included, with these culminating in one of the most popular of Al’s bar moves: the uber-cool muscle-up (known as a sentry pull-up to CCers).

al_blacknwhite

 The muscle-up—part pull-up, part dip—is an advanced technique in the PCC dipping chain.

Where CC progressions can still be found in the PCC system, they are often approached differently, thanks to Al’s input. For example hanging straight leg raises are real popular in jails: but we got the feedback from athletes on the outside that they were just too easy. So we have expanded and advanced the progressions, making the advanced techniques much, much harder. One-leg squats have also been made harder. Everything is at a higher turn of the spiral. More progression options have been included for pull-ups and push-ups. Extra handstand pushups variations have been included.

As I have said, the PCC system is much larger than Convict Conditioning. Convict Conditioning is really about building raw muscle and motive power by utilizing fairly basic, fairly brutal, pulling, pushing and leg movements. But bodyweight strength training is about more than that—static holds, for example. Whereas Convict Conditioning didn’t include full progressions for static holds, PCC does. The system includes 7 static chains:

1. Press holds—building to—the elbow lever

2. Midsection holds—building to—the L-hold

3. Bridge holds—building to—the gecko bridge

4. Handstands—building to—the frog-press handstand

5. The back lever—building to—the full back lever

6. The front lever—building to—the full front lever

7. The side lever—building to—the press flag

That’s a pretty damn impressive roll-call of techniques: and very few men or women outside of professional gymnastics could complete all seven. Fewer still could assimilate or teach chains for all seven. But this knowledge is part of the PCC system thanks to Al’s know-how, and has been integrated into PCC because I’ve been asked so often about these holds; athletes want to learn about old school hand-balancing, flags, elbow levers, and so on. Fans of bridges wanted to know how I would include them as a form of static hold. All this is contained in the PCC system. This doesn’t mean you can’t begin using these “holds” as “moves”—levering up from a bridge into a handstand, for example. Remember, everything is about principles, not dogma. Once you understand how to work with the techniques, you can expand; you can explore. You learn the form, you absorb the form, you discard the form.

 

al_blacknwhite_2

 A bodyweight powerhouse, Al Kavadlo is no stranger to static holds. Perfection!

 The PCC Instructor’s Manual will cover all 14 chains in-depth (it’s over 600 pages), but it will only be available to athletes who attend the PCC event. The certification workshop itself cannot cover all 14 chains—over 150 exercises—but it has been painstakingly designed to cover the key techniques, training methods, and the principles behind progression.

The eleven training modules and two seminars over the three-day workshop will revolutionize you: no matter what your level of development. Sure, you may not come away able to perform expert hand-balancing, elbow levers, front-levers, one-arm pull-ups and human flags, but I promise you this: you WILL come away knowing exactly how to get there—or get someone else there—in the best way possible.

Ralph Waldo Emerson—the great Patriot, and possibly the greatest essayist of all time—said this:

As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.

Come and join us in the PCC community. The principles you need to maximize your bodyweight potential are waiting here for you.

 —

Paul Wade is the author of five Convict Conditioning DVD/manual programs. Click here for more information about Paul Wade, and here for more information on Convict Conditioning DVD’s and books available for purchase from the publisher.

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, bodyweight, Convict Conditioning, Kavadlo brothers, Martial Arts, Paul Wade, PCC, PCC Workshop, progressive calisthenics

Al Kavadlo on The Century

February 5, 2013 By Al Kavadlo 30 Comments

Century TestingA key part of what makes the PCC different from many other fitness certifications is the inclusion of a physical requirement. It’s not simply enough to pay the fee, show up and get your certificate – you have to earn the PCC title!

In addition to demonstrating competency in teaching basic calisthenics exercises, PCC certified trainers must also pass Coach Wade’s “Century” test, a strength and conditioning challenge that consists of 100 consecutive bodyweight repetitions performed as follows:

Men  Women
40 Squats 40 Squats
30 Push-ups 30 Knee Push-ups
20 Hanging Knee Raises 20 Hanging Knee Raises
10 Pull-ups 10 Australian Pull-ups

 

The purpose of this test is to establish a baseline of competency in the performance of basic calisthenics. The Century includes a combination of movements that demonstrate strength and conditioning in the entire body.

A lot of people have asked about how the test will be judged. Here are some guidelines to make sure you are doing things the PCC way:

  • The exercises must be performed in the order listed above. No exceptions.
  • Squats must be performed with a minimum depth of top of the thighs parallel to the floor and a full lock out at the top of each rep. Arms may be raised in front, crossed, or placed on top of the head. Heels must stay flat the entire time.
  • Push-up depth must reach a minimum of 90 degrees of flexion as measured along the outside of the elbow and a full lockout must be achieved at the top of every rep. A straight body position must be maintained throughout the entire range of motion. No sticking your butt into the air or leaving your hips down on the ground.
  • Hanging knee raises must be performed with the knees being raised above waist level and a full extension of the legs at the bottom of every rep. Swinging shall be kept to a minimum. Arms must remain straight the entire set.
  • Pull-ups may be performed with an overhand or underhand grip. The chin must clear the bar at the top of each rep and a full extension must be reached at the bottom. Kipping will not be allowed. (Australian pull-ups are to be performed with the bar at waist height and a straight body position must be maintained throughout.)
  • Rest may be taken in between exercises, but each exercise must be completed in a single set. You may pause briefly between reps as long as the position is held (i.e. top of push-up position, bottom of pull-up, etc.)
  • The entire test must be completed in 8 minutes or less. The reps may be performed as quickly as you like as long as all the above rules are adhered to. Form first!

Watch the Century Test in action below:

—

www.AlKavadlo.com

 A veteran of the fitness industry, Al Kavadlo has recently been appointed as the lead instructor for the Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is also the author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and the soon-to-be-released Pushing The Limits! Total Body Strength With No Equipment.

 

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, calisthenics, Century Test, Convict Conditioning, PCC test, PCC Workshop, progressive calisthenics

Al Kavadlo on Progressive Calisthenics

January 21, 2013 By Al Kavadlo 58 Comments

(includes excerpts from Pushing The Limits)


All types of strength training operate under the same principle of progressive overload. Regardless of modality, the way one grows stronger is to begin learning a movement pattern with a relatively low amount of resistance and gradually add more as the body adapts.

In barbell or kettlebell training, exercises can be learned with a light weight to get a feel for proper technique before progressing to heavier poundages. This allows the lifter to learn the form without having to overcome much resistance. Due to the nature of bodyweight training, however, progress must be approached a bit differently.

A key principle of progressive calisthenics is manipulating leverage to vary the intensity of bodyweight exercises. Since there is no way to do a one arm push-up, pistol squat or one arm pull-up without a significant amount of resistance, we instead must practice variations in which the body is positioned in such a way as to create less resistance. As you grow stronger, harder variations can gradually be introduced.

In the videos below, you’ll see me demonstrating progressive calisthenics chains that can be used to increase one’s strength over time. I’ve done one video for each of what I consider to be the three most essential movement patterns: push-ups, squats and pull-ups. Though these clips go by quickly, a beginner should expect to put in a few solid years of training to advance from the variations at the start of each clip to the master steps shown at the end.

—
www.AlKavadlo.com

A veteran of the fitness industry, Al Kavadlo has recently been appointed as the lead instructor for the Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is also the author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and the soon-to-be-released Pushing The Limits! Total Body Strength With No Equipment.

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, calisthenics, progressive calisthenics, pull-ups, push-ups, squats

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