• 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

injury recovery

Shifting Focus and Setting New Goals When Injury Strikes

May 31, 2016 By Ian Deeth 8 Comments

Ian Deeth at the UK PCCIn the life of an athlete, there is a high likelihood that injury will disrupt our training plans at some stage. As much as we try to prevent our bodies from breaking down, and do our utmost to push ourselves to the limit without crossing the line between optimal performance and injury, our fitness journeys don’t always go as planned. But how many of us use an injury as an excuse to feel sorry for ourselves and take a break from training? Don’t fall into that trap; an injury can actually be a fantastic opportunity to reflect, re-evaluate and shift focus to work on a different area of fitness.

At the start of this year, my training plans were firmly focused on urban-running events and I was coming to the tapering phase after a high volume period of training. I was making awesome progress, nailing my training targets in the gym and on the road; I was in the best shape of my life! Then, disaster struck. At the end of an urban running race, I slipped and turned my right ankle on a timing mat. What I believed was initially a bad sprain later turned out, to my utter devastation, to be an avulsion fracture to my fifth metatarsal. After consulting a doctor, I knew running for the next 8 weeks was out of the question and my immediate race plans were over. But I also realised there were a number of things I could still do. My focus shifted to an area of fitness I had toyed with in the past but never stuck at for a set period… bodyweight strength training. The park, as opposed to my usual running tracks and paths, became my new fitness home.

New Fitness Goals
Living in Singapore, we are blessed with outdoor fitness parks on every block and consistent warm weather. Calisthenic sessions replaced my running and weight sessions in the training diary and the journey to progress my flag, tighten up my muscle-up and experiment on the bars took off once more.

Ian Deeth PCC UK Muscle UpI continued to seek medical advice from my doctor but ‘rest’ from exercise only meant resting from any exercises which could have worsened my injury. Whatever injury or setbacks you have, there will always be some form of training you can do. Even if physical activity was not possible, I knew mental training techniques such as visualization and meditation were always an alternative.

Staying Focused and Keeping Routine
With new goals identified and a revised training schedule in place, I kept to the same training days and times which had served me well previously. Aqua jogging in the pool and rowing also allowed me to keep up a good level of cardiovascular fitness. The temptation to replace training with other lifestyle choices was certainly there and whilst planned breaks from training are always important, this wasn’t the time. I had firmly set my sights on new fitness goals and was fiercely determined to commit this 8-week window to improving them.

“Obstacles are often put in our way to see if what we want is really worth fighting for”
Coincidentally, the above quote is engraved on the Spartan race trophy which I won in the very race I injured myself in. After eight weeks, I was able to return to light running, but in that time I had made excellent progress on a number of bodyweight exercises which I was always keen to develop, but found difficult to fit into my usual training regime. Using the progressions from my PCC manual and knowledge gained on the course, suddenly holding a human flag for more than a split second was a realistic target, and I could perform 10 strict muscle ups without a kip. I knew that shifting the focus back to urban running may slow the excellent progress I’d made with my calisthenics, but I was ecstatic with the improvements regardless. The time off had also reinforced how much I enjoyed running. I was ready to step back into my trainers and hit the running paths with renewed vigour, but also with a new artillery of calisthenic movements in the locker.

Ian Deeth at the UK PCCLife Lessons
When you’re in the flow of a great training regime, slowing down isn’t fun and losing some of your independence isn’t particularly great either. Even though my injury, on the grand scale of things, was fairly minor and relatively short term, my time spent on crutches did teach me some valuable life lessons. It made me appreciate how much I enjoy being active and challenging my body. It certainly made me empathize with those who have permanent mobility problems and athletes who are suffering from long term injuries. But most importantly, it taught me to always focus on what you can do rather than what you can’t. If you look and research enough, you can find a way to keep moving forward. Sometimes this means being adaptable and taking a slightly different path than the one you had planned. By temporarily shifting focus and setting new goals, you might even discover alternative areas of fitness and achieve new targets along the journey.

 

***

Ian Deeth is a PCC Instructor and teacher, originally from England but now living in Singapore. He is a former Great Britain U23 and Scottish senior international 400 meter runner.

Filed Under: Motivation and Goals, Progressive Calisthenics, Workshop Experiences Tagged With: Ian Deeth, injury recovery, PCC, PCC experience, recovery from injury

Training Through Injuries (AKA: That Time My Friend Sat On My Thumb)

April 19, 2016 By Eric Bergmann 13 Comments

Eric Bergmann Calisthenics
Yup. My friend sat on my thumb.

We’ve all been injured at some point, and most of us are familiar with how it can derail our training. In response to the sprain I suffered, I had to decrease the size of my training repertoire and remove everything that required an opposable thumb.

Those who’ve had the dubious privilege of seeing me train know that my workouts consist largely of picking things up and putting them down with the help of said opposable thumb.

Switching gears was tough for me, especially since my training was going so well at the time. In fact, I was in the middle of the best training year of my life. It was tough for me to believe that an adjusted and, in my mind, adulterated training program could provide the same level of benefit. It was even tougher for me to be cool with doing only the following types of movements:

Squat variations, push-up variations, and pull-up variations (with thumb-less grip).

First, a confession…

I didn’t put my heart and soul into the planning of this thumb-less program. Looking back, I could have made some different choices and put together a more comprehensive regimen. Instead, I just looked at which exercises I felt I could do without risk of further injury and hoped that I wouldn’t lose much ground from my last several phases of training. Unconvinced that these bodyweight-only movements were going to successfully maintain my hard work, however, I was prepared to lose some strength.

That said, I didn’t just throw in the towel and half-ass my training. I pulled out my PCC manual.

Eric Bergmann with PCC Manual

I chose the hardest variations of each movement that I could manage for a handful of quality reps, backing those up with variations I could do for a moderate-to-high number of reps. In essence, this was an attempt to mimic what I had already been doing in successful programs rather than suddenly switching gears or starting all over.

As I explored the variations available to me I took advantage of the leverage concepts from the PCC Certification. This allowed me to transform movements that I could do for 0-2 reps into movements I could do for 4-6 reps, movements I could do for 25+ reps into movements I could only do for 15-20 reps, and so forth. These variations or “hidden steps” allowed me to tailor the movements to my abilities and to use that as a platform for continued growth.

During the “strength” oriented movements (I used multiple sets in the 4-6 rep range) I noted a marked increase in full-body tension/contraction/stabilization.  What does that mean? It means that during one-arm push-up variations, I found abs of steel, quads of quartz, and rotator cuffs of coordinated reactive stabilization. It means I found and minimized imbalances between my ability to stabilize my left lateral chain and my right. It means I got strong. Really strong. Way stronger than I’d thought I possibly could with a busted thumb.

During the more endurance oriented movements (I used multiple sets in the 12+ rep range and in the 20+ rep range) I found minor but important losses in active stabilization. What does that mean? It means I found and was able to close gaps in endurance that caused subtle lumbar extension (low-back sag), thoracic flexion (upper-back rounding), and cervical flexion/capital extension (chin jutting). The higher reps gave me the opportunity to lock down my form during my sets, making my positions and joints healthier and stronger, thereby making me more bulletproof.

Bulletproof.

Overall, this has proven to be one of, if not the most successful training phases I’ve ever enjoyed. From the experience I’m taking improved strength, endurance, and ability to create balanced tension through my body, but the lessons I learned go beyond the physical changes.

I didn’t expect that using calisthenics alone could be brutally hard yet readily adjustable to my current capabilities. As a modern fitness culture we are so accustomed to adjusting loads rather than body positions, and to measuring success in pounds and kilos. What I learned during the calisthenics-only phases of my training has expanded my understanding not just of bodyweight movements, but all movement, and will impact how I train both myself and my clients.

Perhaps the most important thing I’m taking with me is that limitations can often free our creativity and expand our horizons.  Injuries are going to happen.  It’s what we do in response that determines our long-term success.

 

***

Eric Bergmann is a New York City based strength coach, movement specialist, and proud member of the PCC family. He co-owns Bergmann Fitness—a boutique training and nutrition service—with his wife, Beth. You can find out more about them at bergmannfitness.com

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: calisthenics, Eric Bergmann, fitness training, how to scale calisthenics, injury recovery, recovery from injury

Our Life’s Blood

May 21, 2013 By Danny Kavadlo 29 Comments

Blood is life.  Throughout the history of our world, gurus, shamans, medicine men, and hunters have drank blood straight from the carcass for celebration or ritual.  The blood carries oxygen, nutrients, and protein–true life force–to the physical body.  The blood transfers strength, soul, and virility to the spiritual body.  Both literally and figuratively, it represents our very essence.

When we say that something is “in our blood,” we mean that we are deeply linked to it.  We wouldn’t use those words unless we were talking about something that is a part of us, something that truly makes us who we are.

Body weight strength training is in my blood.

“When I was younger, I drank a quart of blood a day for about six weeks.  I’d get it from the slaughterhouse.
I’d heard about the Masais… they’d drink cattle blood for strength.”

– Jack LaLanne

photo1.jack

 

I am profoundly passionate about the pursuit of strength and well being.  The path to a new skill, and the beauty and synchronicity of full-body harmony (all the components of Progressive Calisthenics) excite me.  If they didn’t, I wouldn’t do it.  I also love talking about training and exchanging ideas with others.  It’s always a thrill to get together with like-minded individuals and share stories, as well as techniques and concepts.

I live for the thrill of the chase.  Whether that means employing newly-learned tips for improving my L-sit or beginning to train weighted human flag, I love the challenge.  But like everything in life, some of these challenges come easier than others.

photo2.dannykavadlo.flag

The full one-arm pull-up is one skill that eludes me.  I’ve come damn close.  Many times, I’ve pulled and twisted from a dead hang ‘til my chin touched my wrist.  I could taste the sweat.  I could smell the bar.  But my chin never cleared it… at least not with one arm.  In 2006, getting a one-arm pull-up was my obsession.

Not surprisingly, I had my first serious bout with tendonitis in 2007.  Don’t shed a tear for Danny; I’ll be the first to admit that I am not special at all for getting hurt.  Just about everyone who trains hard in any capacity gets injured now and again.  What we do is not for the meek.  Whether it’s sprains, strains, breaks, or aches, every fitness aficionado I’ve ever known in my life has had to lay off it once in a while.  It sucks.

But tendonitis always seems to linger a little longer than expected.  It haunts you.

“It will cost you sweat and tears, and perhaps… a little blood.”
-from “Nosferatu”

 

photo3.nosferatu

Both Coach Wade in the Convict Conditioning series and my brother Al Kavadlo in Pushing The Limits specifically address the difference in recovery time between connective tissue (tendons in particular) and muscle.  They both observe (spot on, as always) that tendons take much longer to repair themselves.  I’m no stranger to danger.  I know this stuff well from years of hard-won experience, but I never really thought to ponder why.   I always had the philosophy that a few nicks and dings along the way were no big deal, so I didn’t examine injury much.  Perhaps I should have.

Things changed this past year when I suffered from tendonitis…  again.  This time I thought “Gee, I really should know better.”  What is it about those damned tendons anyway, and why do they adapt so much slower than muscle?

I was desperate.  I saw a doctor for the first time in fifteen years, but as I expected, he couldn’t tell me anything I didn’t already know.  After I filled out a lot of paperwork, he referred me to an orthopedist who turned out to be his buddy from medical school.  I passed on that visit.  I didn’t want to see another doctor.

I was about to make an appointment with an Eastern acupuncturist, when fate intervened and I had a chance phone call with a rabbi/chiropractor from Borough Park, Brooklyn.  He broke it down for me:

“Lousy circulation.”
“What?”
“Lousy circulation,” he repeated.

photo4

He went on to explain that connective tissue has poor circulation compared to muscles.  This lack of blood flow means fewer nutrients get to the tendons, hence a slower recovery time.  Even though I knew how to treat my injury (mostly just leave it alone and let it heal,) the acquisition of this minute piece of trivia fascinated me.  “It really is in my blood,” I thought.  “Of course!”

Products like Tiger Balm and Icy Hot promote healing because they heat up the area to which they are directly applied.  Blood flow increases to regulate the temperature.  As a side effect, the blood administers the extra vitality needed to heal.  Natural anti-inflammatories like turmeric and nutmeg also work by promoting circulation.  As usual, it took something really simple to completely blow my mind.

These days the tendonitis is gone and both my elbows feel amazing.  I’m pleased to say I am back, seeking new challenges with an unprecedented enthusiasm, and training harder than ever!  How could I not?… it’s in my blood.

***

About Danny Kavadlo: Danny Kavadlo, Master PCC, is a Personal Trainer in New York City. He’s worked with hundreds of clients, including athletes, models, and celebrities. He is featured in the Convict Conditioning Series & Raising the Bar, and is known globally as a motivator & leader in the calisthenics community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Motivation and Goals Tagged With: bodyweight exercise, circulation, connective tissue, Danny Kavadlo, healing, injury recovery, PCC, tendonitis

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.