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Progressive Calisthenics - The Official Blog for the PCC Community

Jack Arnow

Training One Rep at a Time

December 1, 2015 By Jack Arnow 40 Comments

Jack Arnow: One Rep at a Time

Several months ago, inspired and guided by Paul Wade’s Explosive Calisthenics, I started training for the “suicide jump.” From a standing position with a stick between my outstretched hands in front of my thighs, the goal is to jump over the stick which ends up behind my thighs.

Most of my best friends advised me not to train for the “suicide jump,” as they assumed injury was extremely likely for a 72 year old. There was much truth to their assertions, but I decided to train anyway. I thought the joy of training was worth the risks. It was!

I trained extremely carefully, discovering ways to make the training even safer, advancing one small step at a time. I really didn’t think I would succeed in reaching the master step, but that was a blessing in disguise. It allowed me to focus on each rep in each step with no distractions at all, improving technique, listening to my body, and trusting my intuition.

As a result, I loved the training. It was so much fun because I wasn’t overly attached to the outcome. To my surprise, after a few months, I jumped over a long straw, not a stick. Then a while after that I jumped over a rubber flex bar. Just recently I jumped over an actual stick!

https://youtu.be/ZZ12VRBTmxg

The funny thing is that I thought I already had learned to train this way, focusing on the present, but in retrospect I wasn’t. This was particularly evident in my training for one arm chin-ups over the last several years. Even though I should have known better, I’ve been too aggressive in my pursuit to regain this amazing feat of strength. I’ve lived and learned a lot over the years, but certain lessons need to be continually revisited.

Recently I applied my lessons from training the “suicide jump” to training the one arm chin. I began varying my workouts based on how each rep felt. I will end or continue my workout based on my immediate feeling, not on a predetermined idea. I test new ideas cautiously to see if they help. I’ve learned once again that joyful creative training makes you stronger.

On September 20th 2015 I finally did a flat footed righty one arm chin, but continue training towards a full dead hanging one arm chin. The future is never really certain, in life, or in exercise goals, so enjoy and focus on the present.

Jack Arnow Flatfooted righty chinup

Having clear goals is important, but listening to your body in the immediate present is essential to make better training decisions, and especially to reduce the chance and severity of injury. Constantly strive to improve your technique. One small advance follows one small advance, eventually leading to clear gain, but there will inevitably be setbacks along the way, so be patient with yourself. Others may help you with particular training ideas or suggestions, but test these things carefully in your practice because we are all unique in one way or another.

Regardless of your exercise achievements, be proud of them because your hard work made them happen. If others inspire you, or you inspire others, that is fantastic. Most likely both things are happening. Most importantly, try not to make the mistake of thinking you are better than someone else because you can do something they can’t. You know the difficulties and obstacles that you had to overcome, but probably don’t know theirs. And they most certainly can do many things that you can’t.

Have fun and practice one rep at a time.

***

A student of calisthenics legend Jasper Benincasa, Jack Arnow has been practicing calisthenics for over 60 years. He can be reached by email at jackarnow1@gmail.com.

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: explosive calisthenics, goals, Jack Arnow, one arm chin up, smart training, training strategies, video

New York State of Mind and Body

June 24, 2014 By Danny Kavadlo 18 Comments

Danny Kavadlo One Arm Chin Up at the NYC PCC Workshop

Start Spreadin’ the News

One year ago, when Dragon Door launched the Progressive Calisthenics Certification, we knew we were onto something big. It was an idea whose time had come. As the calisthenics movement exploded worldwide, more and more people wanted to learn about training themselves and others in the art of beautiful strength. A practice we’d been doing for decades started receiving big accolades in the past twelve months.

The Progressive Calisthenics Certification began with a single 3-Day workshop in Dragon Door’s hometown of the St. Paul, and has quickly made its way across the globe. To date, there have been PCCs in places as diverse as Germany, Ireland and Australia, with future certifications scheduled in Sweden, Holland, Italy and more. PCC unites bodyweight enthusiasts from all parts of the world and all walks of life. You could call it a “melting pot.” Reminds me of a place I know well…

Progressive Calisthenics in the New York Times
One year ago. (Click here to read the article)

The Hometown Crowd

My brother (and fellow PCC Instructor) Al Kavadlo and I are native New Yorkers, born and bred in the County of Kings. So was legendary calisthenics forerunner Jasper Benincasa. Many of the earliest, (and most contemporary) practitioners of “Street Workout” are from New York. It’s a magical place. There’s a reason NYC is the quintessential Metropolis: the bright lights of Broadway, the charm of Little Italy, the Coney Island boardwalk.

Like the City itself, the people of New York are known for a great many things, particularly their passion. Just like the people drawn to Progressive Calisthenics.

Whether practicing advanced pull-ups or manipulating mobility, we celebrate every moment.

Al and Danny Kavadlo Archer Pull-ups at the NYC PCC workshop

Fuggetaboutit!

Trainers, fighters, martial artists, athletes and working professionals gathered around and trained side by side. There was no competition. Each individual was focused on being the best version of themselves. We all worked together to bring out the best in each other.

Fellow New York native, forefather of the One-Arm Chin-Up, and training partner of Jasper Benincasa, Jack Arnow was a teacher as much as a student. In his signature style, Jack generously shared his wisdom and knowledge with a new generation of bodyweight aficionados. Jack also demonstrated muscle-ups and front levers. He even did the entire Century test while talking. The man inspires everybody.

Jack Arnow One-Arm Chin-up Comedown at the NYC PCC

Represent

It’s hard to believe that it’s over. After making so many friends and witnessing so many PR’s (levers, flags, pistol squats and more), it seems to have flown by in a New York minute.

Still, the experience we had will last a lifetime. From the bottom of my heart, I am proud of every single one of our newly certified PCC’s. I look forward to having you represent Progressive Calisthenics everywhere. Train hard and be true to you. The posse’s gettin’ bigger.

NYC PCC  Workshop June 2014 Group Photo

Keep the dream alive,
-DK

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Workshop Experiences Tagged With: Danny Kavadlo, Jack Arnow, New York City, NYC PCC, PCC instructors, PCC Workshop, Recent workshop, street workout

Live and Learn

July 2, 2013 By Jack Arnow 8 Comments

jack_arnow

Jack Arnow performs a one arm chin-up at the age of 66

In high school I won a race by pushing myself past my limits. I just wouldn’t listen to my body. I threw up as I crossed the finish line, and was sick for the next 2 days. When I found chinning, I’d do reps until my muscles locked and began to spasm. I was a small, skinny, asthmatic kid who was overcompensating. I’d get injured often. I was poor and worked out in my apartment, schoolyards and parks. Back then I had no name for what I did, but “bodyweight training” probably described it best.

A friend brought me to a vacant lot in Brooklyn where Jasper Benincasa had put up a chinning bar. Lots of kids would work out on it and play stick ball or touch football in the adjacent streets. I became a regular, stopping by almost every day on my way home from school. It changed my life!

Now, more than fifty five years later I still workout almost everyday, primarily for the wonderful physical and emotional feelings that the workouts produce, but I also like the respect and attention that I get from young folks. And today’s wisdom is that it’s good for my health too!

Injuries, including elbow tendinitis and rotator cuff problems have long been my nemesis. Mindlessness and overtraining have been their root cause. Hopefully you can learn from my mistakes.

Focus on your day to day training, not just the high of achieving your goals. Future results are never a certainty, so enjoy the journey.

If your training ever becomes a chore, be creative and try new things. As I approached 50 years of age, training to regain a one-arm chin, I became desperate. Worrying that aging was causing my muscles to atrophy, I over-trained, despite the signals my body was giving me. Although I did regain the one-arm chin, I lost it again. Experiment on yourself to see what works for you, but always approach new routines cautiously and slowly in order to minimize the possibility of injury. I say minimize the possibility of injury, because you will make mistakes. All humans make mistakes. Another reason that injuries occur is that your body changes all the time. What worked today may not work tomorrow. You are a work in progress.

If you are feeling really good because you are advancing quickly towards your goals, that is a time for extreme caution. That’s when you may be likely to push it just a bit too hard and get injured. If you are upset that you are not advancing fast enough, or have reached a plateau, that’s another time to be careful. Perhaps it’s not a time to increase intensity or volume, but try something new. At all times listen to your body. Each day may be different. After one set, or one rep, or in the middle of one movement, stop if something feels wrong. Make training plans, but alter those plans if necessary. If you are uncertain how to proceed, stop to use your brain, the most important asset you have. Considering an alternative may prevent injury.

I last did a one-arm chin about 5 years ago, because I realized they were getting harder for me to do. I felt happy and smart to stop them before I became injured. I had taken up yoga, planned to get certified as a yoga teacher and wanted to continue to give massage. I did not want to risk my ability to do these things. The memorial for chinning legend Jasper Benincasa in March 2012 inspired me to try to regain a one-arm chin. I’ve advised many others how to train for a one-arm chin. I came to the conclusion that I should just listen to my own advice! I’ll be 71 in a few months and am enjoying my training immensely. It’s two steps forward and one step back. I’ve learned not to set time goals. Setting a goal such as “I will get a one-arm chin by January 1” is a terrible idea. Putting a time limit on reaching your goal may lead to making bad day to day decisions. You may focus on “getting there,” rather than listening to your body moment by moment. That will increase your likelihood of injury.

If you’re feeling weak one day, listen to your body and do less or even rest entirely. Keep in mind that you are a many-sided being, and all things affect how you feel, affect your mood, affect your strength and affect your ability to focus and recover. If you had to work overtime and are tired, if you had an argument with a friend, partner, or family member, if the weather is rainy and cold, if you are stressed out or many other factors can reduce your strength. It may even be more efficient to resolve non-training issues before continuing.

It has become clearer to me that my training and goals have long been one-sided and imbalanced. I reached very high levels in chinning (pulling) and front levers, but neglected legs, pushing and flexibility. I thank Paul Wade, and Al and Danny Kavadlo for my new insights, because I believe a more balanced approach will reduce injury. After doing half handstand push-ups at home this morning, I went to a neighborhood park in Brooklyn and attempted muscle-ups, assisted bridges and skin-the-cat. I couldn’t do a muscle up or skin-the-cat when I met Al and Danny recently, but I made them my goals. Today, a teenager in the park was impressed with my muscle-up, but I still can’t do skin-the-cat. Nevertheless, I taught the teenager to do one.

Whether you made a training mistake or not, accept injuries as part of training and being physically active. Don’t beat yourself up. Try to see the positive aspects. You may rest the injured area, and develop coordination and strength in new areas. Getting the injury can be a wake-up call to improve your technique or change another aspect of your training which will prevent further setbacks. An injury may temporarily (or perhaps even permanently) reduce your strength or ability. Although you should feel proud that you reached some of your goals, never forget that you are much more than your achievements. Don’t make the mistake of thinking that no-one will love or admire you because you can’t do them right now. Most of my friends, but especially my dear wife, think I’m nuts to spend “so much time” exercising. They love me anyway. They appreciate the many things I’ve learned from a lifetime of training: the value of determination, discipline, hard work, enthusiasm, passion and confidence. It’s relatively easier to be joyful when things are going great, but when you are injured or facing other difficult circumstances, continue to let your little light shine.

I believe you have the ability to become your own life and training guru. Learn from trainers and others with experience, read books, and be open to new ideas wherever you find them, but fundamentally no one has the capacity to know yourself as well as you do. Make it your responsibility to become your own guru. For bodyweight training, volume and intensity are very important. Too much and you will get injured. Too little and you may not reach your goals. And the particulars change often. After all is said and done, you are the best one to make that call. Review your growing experience, and try to apply insights often. People are similar but also different. Learn what works for you. Don’t think what works for you, works for others, and vice versa. If some things I wrote in this article don’t work for you, disregard them. That is natural.

Should you be able to internalize even one idea that improves your training or makes you happier, I will feel this article was a success.

 

(Video Courtesy of www.alkavadlo.com)

***

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: bodyweight exercise, calisthenics, chinning, fitness, goals, Jack Arnow, Jasper Benincasa, longevity, one arm chin up, strength training, yoga

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