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Progressive Calisthenics - The Official Blog for the PCC Community

conditioning

Hill Training

November 25, 2014 By David Mace 19 Comments

Al Kavadlo On A Hill

There is a common misconception that you require heavy weights to strengthen your legs effectively. The counter-argument to this is the mighty pistol squat, but leg training shouldn’t end there. There are many great exercises that require no equipment, and are not possible to perform in a gym.
All you need is a steep hill!

The Workout

I perform this workout once a week. The exercises are split into three different sets, and between sets I train a selection of mid-section / core exercises, such as leg raises, bridges and planks.

Below is a short demonstration video of this workout, along with my training partner Yury. You’ll get the impression that we were knackered afterwards!

Important note – before attempting any of these exercises you should ensure that you can perform them on a level surface.

Sprints

Sprinting is probably the first exercise that many will think of when I mention hill training; it is a great explosive exercise for building strength as well as cardiovascular fitness.

To progress/regress simply adjust your speed or use a hill with a different incline. Backwards sprinting is a good variation that will put more emphasis on the hamstrings.

Lunge Walk

From a standing position, step one leg forward as far as you can. Squat down until the back knee is just above the ground, from here step the back foot up to the front foot. Repeat with the other leg.

For an increased challenge, take your back foot straight through into the next lunge. Leaning forward will place more emphasis on the glutes.

David Mace Lunge

Broad Jumps, Hops, Frog Jumps

Time for some explosive exercises!

Start off with simple broad jumps. Placing your feet shoulder width apart, squat down and jump as far forward as you can. Ensure to land on the ball of your foot and squat as you land to cushion the impact; use your arms to gain extra momentum. It’s important that the knee tracks along the line of the toes as you land. Repeat until you reach the chosen distance.

David Mace Jump

Next, hop up the hill with one leg to get a unilateral workout. Start with your weaker leg, repeat the same distance with your stronger leg; this way you are working both legs equally.

Frog jumps are one of my favorite exercises. Don’t try this exercise until you have a strong deep squat. Go into your squat, balance on the balls of your feet, from here bounce up the hill. The key with this exercise is to bounce low but long, so as not to waste energy.

David Mace Frog Jump

Start out easy with this one, with a handful of jumps. Gradually increase the distance over the following sessions.

Crawls

Crawling is one of our most natural movements. Performing this up-hill turns it into an extremely challenging exercise. This will work your entire Anterior Chain, which are the muscles at the front of your body.

When crawling, your leading arm should be opposite to your leading leg. Try to keep your hips as low as possible, and for increased difficulty keep your knees off the ground.

I could go on and on about the benefits of crawling, but that’s a post for another day.

David Mace Crawling

Crab Walks

We’ve worked the Anterior Chain, let’s get into the Posterior Chain!

With the front of your body facing upwards, balance on your hands and feet with your knees at a 90 degree angle.

This exercise is easier to go backwards as you’ll be driving with your legs then rather than your arms. For an extra glute challenge, try to keep your hips up high. This is harder than it sounds.

David Mace Crab Walk

Taking it Further

All of these exercises can be performed backwards or even sideways to alter the muscles worked, but first ensure you get the basics right.

I plan to progress to more challenging exercises in the future. There are lots of advanced crawling patterns that could be attempted, such as bear crawls, Spiderman crawls and commando crawls. Furthermore, I intend to try partner exercises like wheelbarrows, piggy-backs and fireman’s lifts. So stay tuned.

 

***
Dave Mace is a full time programmer and a part time calisthenics enthusiast, who loves to teach PCC to friends and co-workers. Success for him is measured in helping others (and himself) to achieve their maximum potential and doing things that you once thought were impossible. He can be contacted through his website, Maximum Potential Calisthenics, or at his Google+ and Facebook pages.

Filed Under: Conditioning, Tutorial Tagged With: bodyweight conditioning, bodyweight training, calisthenics, conditioning, hill training, pistols

Bodyweight Conditioning: The Basics

September 15, 2014 By Al Kavadlo 24 Comments

Al Kavadlo Thumbs Up At ThomkinsSq

In Progressive Calisthenics, we tend to emphasize strength. Many of the most visually impressive calisthenics moves require little more than a high strength-to-mass ratio. Though I often point out that true bodyweight mastery encompasses flexibility and balance as well, if you actually want to perform well in sports (or any prolonged physical activity) there’s another crucial piece to the puzzle: conditioning. A few lucky people are born athletes; the rest of us need to put in some extra work.

Strength is a fairly easy concept for most people to understand, but conditioning can be a confusing concept. What exactly does it mean to be conditioned?

One way to think of conditioning is the ability to perform continuous work without fatigue. It’s impressive to see someone muster a clean muscle-up or a precise pistol squat; it’s a whole different task to perform multiple muscle-ups and pistol squats in the same circuit without resting!

One of the biggest misconceptions about strength and conditioning is that they are on opposite ends of the fitness spectrum. Though there may be some merit to this in certain cases, my personal experience has been that the better my work capacity becomes, the more potential I have for building new strength.

Furthermore, training for endurance challenges like a Marathon or Triathlon can help you reach new levels of mental resolve. Your mind must be strong enough to push through the physical discomfort of your training in order to cause adaptations in your body. This mental fortitude can be cultivated through practice and will carry over into your strength training. The stronger your heart, lungs, mind and generally recovery abilities, the more volume you will be able to handle in your strength work.

Al Kavadlo Running Race
PCC Lead Instructor Al Kavadlo running in the NYC Marathon

Sometimes conditioning is mistakenly confused with cardiovascular endurance, which is only one aspect of it. Conditioning is actually a combination of several components including cardiovascular output, aerobic capacity, lactic threshold and, perhaps most importantly, familiarity with the given modality. The better your technique, the less energy you need to exert. That’s why athletics tend to be so specified. Powerlifters and gymnasts are among the strongest athletes, but I’ve never heard of anyone who successfully competed in both at an elite level. Likewise, boxers and basketball players both tend to be highly conditioned, yet their individual skillsets are specific to their individual sports.

While sport specific work typically makes up the bulk of most athlete’s practice time, almost every serious athlete also dedicates a good deal of time to improving their overall fitness by practicing general conditioning exercises that require little skill.

Though I find the conventional approach to “cardio” a huge turn-off, I absolutely believe that even the casual fitness enthusiast should be capable of demonstrating basic fitness conditioning in a variety of contexts.

Below are some bodyweight conditioning exercises that you can practice outdoors, along with brief suggestions on how to begin incorporating them into your routine. No cardio machines required!

No more Stair Steppers required
So long, Stair-stepper!

Jogging

Boxers and other athletes have been incorporating “road work” into their training for generations. Arguably the most fundamental form of bodyweight exercise ever, jogging may be the best place for you to begin building your conditioning. The key is to go at a slow enough pace to maintain a steady speed for as long as possible. For beginners this may be slow and brief, which is fine. With consistency you can build to longer amounts of time and also begin to increase your speed.

If you are new to jogging, I recommend alternating between jogging and walking for a minute each, for no more than 30 minutes total. Focus on staying light on your feet in order to minimize any joint impact. Though there is some technique involved, running is a fairly low-skill activity. Any able-bodied person can begin a running program, you just need to go slowly and be willing to put your ego aside.

Since jogging is low impact and low intensity, you can start with three days a week, adding more days as your abilities improve. Eventually you can build up to several miles a day if you so desire.

Al Running By Hudson River

Sprinting

When you are new to running, maintaining a steady jog can quickly start to feel like a sprint! Once your legs have acclimated to the point where you can handle 20 minutes or more of steady jogging, however, I recommend incorporating some real sprint work into your regimen.

After a 5-10 minute jog to warm up, aim for 3-5 rounds of 10-20 second sprints with 3-5 minutes of recovery time between rounds. As sprinting is much more intense than jogging, I suggest you keep your frequency fairly low. Once a week should be plenty to start.

Sprinting is a relative term, so don’t worry too much about how fast you are actually going. Instead, focus on your intensity. Try to push yourself to 90-95% of how fast you would run if you were being chased by a bear!

Run like a bear is chasing you!

Stair Climbing

If you have access to stadium bleachers (or don’t mind being the weirdo running up the stairs at the office), stair climbing is another simple activity that can greatly improve your overall conditioning. There are some people who get winded walking up one flight of stairs, others can run to the top of the Empire State building in under 10 minutes. No matter where you fall on the spectrum, you can get a great workout on the stairs without spending much time or any money.

Stair climbing is best approached with a slow-and-steady mindset. Start out by attempting to walk up stairs at a continuous pace for 10-20 minutes. Over time you can build to running the stairs and doing longer distances.

Swimming

I almost didn’t include swimming on this list because it requires a body of water, which not everyone has access to. Ultimately, however, it is a bodyweight exercise that anyone can do and there are plenty of naturally occurring places to swim (you don’t have to go to the pool). The great thing about swimming is that it is very low impact, therefore making it safe for pretty much anyone, regardless of weight problems or joint issues.

As swimming requires a lot more technique than the other activities on this list, you may need to take some lessons when you are starting out (or restarting after a long hiatus).

As before, focus on your relative intensity rather than how fast you are going. Beginners can start out by swimming several sets of 20-50 meters at a time with short recovery breaks in between efforts. From there you can gradually build to swimming continuously for 30 minutes or longer.

Al Kavadlo at the Beach

Cardio Calisthenics

I hate using the word cardio, but I sure love me some alliteration! Cardio calisthenics are bodyweight exercises that require fairly low levels of strength so that they can be performed for extended amounts of time. Jumping jacks, mountain climbers and burpees are all examples of cardio calisthenics. As you get stronger, push-ups, pull-ups and even pistol squats can become conditioning exercises.

A sample cardio calisthenics workout might consist of 50 jumping jacks, followed by 40 mountain climbers, followed by 20 burpees. Rest between each exercise as needed and aim to repeat the whole circuit 3-5 times. Eventually you can try building to 5 rounds with no rest.

The Century

That’s right, the PCC Century Test is both a strength and conditioning challenge. I’ve observed several PCC hopefuls over the last year and a half who were strong enough to do the required reps for each exercise individually but lacked the conditioning to recover enough to perform all 100 reps in the 8 minutes needed to earn the PCC credential. If you want to be a PCC, you’ve got to have a solid foundation of strength and conditioning.

Get It Together

In my early twenties, I could do 20 pull-ups or 50 push-ups with no problem, but I couldn’t even run one mile. My weak link was exposed when I attended a personal trainer workshop that included a barrage of fitness tests, one of which was a 1.5 mile run. Even though I didn’t finish last, it was a big embarrassment for me. After that humbling experience I decided I needed to work on my conditioning, but I had no idea where to start! When will I fit it into my schedule? What if I lose strength? I was filled with doubts, but they were really just excuses. Just like your strength training, if you are serious about improving your conditioning, you will find the time to make it happen.

I began to practice running in the mornings before breakfast and moved my strength work to afternoons or evenings. On days where I didn’t have time for both strength and conditioning, I got in whatever I could. Sometimes I combined the two by doing circuit workouts like the ones in the videos above. Like anything, the beginning was the hardest part. As I often say, the first is the worst!

I was successful because I didn’t take an all-or-nothing approach to fitness. Some workouts were more encouraging than others, but over time I found that consistency trumps all else. Slowly, my conditioning began to improve as well as my strength. The same will happen to you if you make the decision and follow through with it.

Stop overthinking things and get started! Good things come to those who train!

Al Kavadlo At The Finish Line

***

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 more about Al on his website:www.AlKavadlo.com.

Filed Under: Conditioning, Progressive Calisthenics Tagged With: Al Kavadlo, bodyweight conditioning, cardio calisthenics, conditioning, conditioning basics, conditioning strategies, jogging, no gym required conditioning, running, sprinting, stair climbing, swimming

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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.