John Du Cane

Taking The GET STRONG Transformation Challenge

May 16, 2017 By John Du Cane, CEO and founder, Dragon Door 26 Comments

John Du Cane Pull-Ups Get Strong Transformation Challenge — John Du Cane comes off the bench to help John Du Cane with the *Get Strong* Phase 3 Pull-up and Chin-up sets.

What mechanism acts as both the Great Protector of our health and well-being—while often acting as the Great Saboteur of our attempts at physical transformation?

That mechanism would be Homeostasis:

“The tendency of a system, especially the physiological system of higher animals, to maintain internal stability, owing to the coordinated response of its parts to any situation or stimulus that would tend to disturb its normal condition or function.”
“A state of psychological equilibrium obtained when tension or a drive has been reduced or eliminated.”

As the cliché goes, we are creatures of comfort. We seek to minimize pain and to quickly eliminate any perceived threat to that comfort. Without this overriding tendency, of course, our internal systems would collapse—as they de-regulate into a chaos of conflicting and unbalanced energies.

But when we seek to transform ourselves physically, the whole construct has to shift. No more Mr. Nice Guy. Now, we have to deliberately, savagely, nastily traumatize our own bodies—to shock them into change…

We have to willfully terrorize ourselves out of the sloth of our addiction to ease…

Far from reducing or eliminating tension and drive, we need to psych ourselves up into an unreasonable quest for dis-comfort, dis-equilibrium—and a kind of planned mayhem. We freaks of fitness storm the barricades of complacent physical mediocrity—and to hell with the naysayers and stay-at-home couch potatoes…

However, all this savagery of intent still screams for proper leadership. Whatever the fire burning in your belly, you’ll go nowhere fast if you don’t have wise guidance from fitness experts who are true masters of their game.

Otherwise we become a foolish, disorganized rabble, our dreams of physical transformation derailed by misinformation and false promises.

And here’s the great beauty of a well-organized, well-planned transformation program: it helps jump us out of the rut of our normal meandering exercise patterns. Instead of two steps forward, three steps sideways, one step back, woops, two more steps back, yikes, half a step forward and so on—boom, we suddenly have our marching orders, a goal to achieve, fire in our eyes, confidence in our hearts, competitive juices flowing and a sense of driving purpose.

30 perfect Feet Elevated Push-ups can be surprisingly demanding

Now—against all the homeostatic odds—we can embrace the pain-drenched ecstasy of the struggle for physical glory. And succeed, right? 🙂

Get Strong is exactly that well-organized, well-planned, proven program you can count on to effect the changes you desire. You can do it on your own, of course, but why not join forces with other bodyweight exercise enthusiasts?

So, when Al and Danny Kavadlo created their Get Strong 16-Week Transformation Program, we thought it would be perfect to include a community contest to help motivate us all to give this thing our best possible shot. We can join forces with a bunch of fellow maniacs, urging each other forward, come what may…

While waiting for the printed copies of Get Strong to arrive from China, I decided to preview the Transformation Program myself. Almost without any exception I train alone: bodyweight exercise, kettlebells and Chen Tai Chi. Mostly in my office. This is all well and good, but this solitary training has its pitfalls—as I quickly realized once I embarked on the Program. I will describe my experience below, but first, here’s the contest we devised:

To qualify:

Submit one or more Before photos taken within three days of beginning the contest.
Submit one or more After photos taken with three days of completing the 16-week contest.
Submit an article detailing your performance progress through the Get Strong program, beginning with the Phase 1 Test as the baseline.

Entries can be submitted up to October 30, 2017, sent to support@dragondoor.com
Winners will be announced November 15, 2017.

Judges: Al Kavadlo, Danny Kavadlo and John Du Cane.

Grand Prize: $500 in cash, one free RKC or PCC workshop, interview, dedicated PCC blog piece.
Next four best entries: Interview, $300 off any Dragon Door workshop.
Next fifteen best entries: $100 off any Dragon Door workshop.

We have also set up a private Facebook group The Get Strong Transformation Challenge. Purchase the book and we will automatically invite you to join or accept your request to do so.

My experience with the first three phases of the Get Strong Program

The First Phase is called The Foundation—and it is literally that. Raw newbies would need the full four weeks, if not additional weeks, to be able to test out. The thing though about all the Phases, is the inclusion of one or more exercises that you may have been neglecting in your own practice.

John Du Cane Handstand — A work in progress on my Wall Handstand—some technical tightening needed on that left elbow…

At age 68, my current biggest vulnerabilities are my elbows and my right knee. I had reduced my pull-up practice because of tendinitis in those elbows, so I definitely felt the one-minute Active Hang part of the Phase 1 test. Those tendons were letting me know of their existence… Yes, I tested out with ease overall, but I realized Phase 2 was going to up the pain factor by a fair amount.

Phase 2 is called Brick and Mortar. I did NOT pass the Phase 2 test at the end of the four weeks and had to repeat Weeks 3 and 4. The villain was the Wall Handstand. Amazingly, I had never practiced handstands in my life. Strange, but there it is… So, I entered Phase 2 a handstand virgin and paid the price. The test requires a 60-second hold. I made it to 55 seconds! An undoubted weakness that I have enjoyed confronting in Phase 3—which requires two sets of 60 seconds in Week 4.

Did I have any other problems with Phase 2? For the testing, probably the toughest part was only being allowed one minute between each exercise. Those who have taken the Century at the PCC would appreciate the energetic demands of completing 30 Push-ups, 10 Chin-ups, 20 Hanging Knee Raises and 40 Squats plus an additional four exercises with just one minute rest between each…

On to Phase 3, Concrete and Iron, where things start to get more challenging for sure…

Phase 3 is where both my elbows and my right knee asserted themselves. Phase 3 introduces Assisted One Leg Squats and Bulgarian Split Squats. As a former sprinter and longtime martial artist my legs have been my strong point—pistols for instance were never a problem. However, for quite a while now, I have stopped doing unilateral leg work—and have just done regular squats or double-kettlebell squats. It was a shock to discover how much weaker my right leg was than my left. I have enjoyed the challenge of fixing that—big time.

Combining relatively high reps of Assisted One-Legged Squats and Bulgarian Split Squats is not the breeze you might think it to be…

My elbows are really squawking from attempting 2 sets of 10 Pull-ups, plus 2 sets of 10 chin-ups plus 3 sets of Hanging Straight Leg Raises—mixed in with other arm-intensive drills in close succession to each other. Here, I am straight-out being sensible. From bitter experience, I know that pushing into the realm of tendinitis will be highly counterproductive to future progress… There is good, constructive pain, then there is foolish, destructive pain… So I am going to take the time I need to advance without injury, whatever pace that might require.

John Du Cane Hanging Leg Raises — 3 sets of 10 reps. I don’t feel this in my abs, but I sure feel it in my arms…

The most challenging new exercise for me in Phase 3 has been the Feet Elevated Pike Push-up. I had never performed this move in my life other—so another hump to surmount.

To succeed with the Get Strong Program, particularly when you are older, proper recovery is essential. I have become acutely conscious of needing that much more sleep, that much more rest and that much cleaner a diet. To that end, I have found Wim Hof’s ice therapy and breath-holding exercises immensely helpful. A very recent and wonderful addition to recovery has been my discovery of the Air Relax dynamic compression system. It’s hard to truly quantify, but I believe it has cut the recovery time for my leg work by perhaps as much as 50%. Exciting…

All in all, test-driving the Get Strong Transformation Program has been an exhilarating personal experience for me—and I have been immensely enjoying the additional strength I have gained from a religious adherence to the Kavadlo Brothers’ blueprint.

I hope many of you join me in taking the challenge—and I look forward to hearing your stories down the road!

STREET WORKOUT is Here!

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

Danny Kavadlo and Al Kavadlo

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

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

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

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

Convict Conditioning Vol 2

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

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

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

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

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

Street Workout Book Cover

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

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

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

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

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

Al Kavadlo Pull-Up Demo UK PCC

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

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

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

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

Danny Kavadlo Teaching At PCC

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

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

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

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

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

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

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

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

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

John Du Cane
Founder and CEO, Dragon Door Publications

How to Be “The Complete Package”—The Martial and Athletic Heritage of Explosive Calisthenics

March 19, 2015 By John Du Cane, CEO and founder, Dragon Door 109 Comments

Danny Kavadlo Superman

The greatest fitness writers grab you by the wrist—and yank you into a new vision of what it means to excel as a human being. These writers inspire you to transcend your self-imposed physical limitations and to fly high in your athletic aspirations. These writers open up whole new vistas of potentiality for you—and dare you to dream big.

These rare writers challenge you to separate yourself from the herd of also-ran followers—to become leaders, survivors and winners in the physical game of life. But they don’t just challenge and inspire you. They give you the means, the secrets, the science, the wisdom, the blueprints, the proven methods and the progressions—that make success inevitable, when you supply YOUR end in consistent, diligent, skillful application.

Al Kavadlo Angled Pike Jump These writers each possess their own potent, soulful, visceral voice. They are artists in their expression. They resonate profoundly with their own distinct vibe. You can feel the implicit truth of their message in every sentence they write.

Now—sad to say—I don’t need all of my ten digits to count out the fitness writers who have rocked my world in this manner. And I’ll bet you don’t either… Such writers are as rare as the most iconic of athletes, the Michael Jordans of their domain…

And if God chopped off all of my digits, except for my right forefinger—and asked me to point at the greatest modern writer in fitness? Without a nanosecond’s of hesitation I would point at Paul Wade.

I pride myself at recognizing true excellence in the world of fitness writing—but I almost jumped out of my skin with excitement when I first laid eyes on Paul’s Convict Conditioning in September, 2008. CC had greatness stamped all over it. Here was a work that could change the fitness landscape big time—and most assuredly it did. Now a legendary international bestseller, Convict can lay claim to be the Great Instigator when it comes to the resurgence of interest in bodyweight exercise mastery.

And—while Convict Conditioning 2 cemented Paul’s position as the preeminent authority on bodyweight exercise—there is no doubt in my mind that his magisterial new accomplishment, Explosive Calisthenics is going to blow the doors off, all over again.

What makes Explosive Calisthenics so exciting—and so profound in its implications?

See, it goes back to the laws of brute survival. It’s not “Only the strongest shall survive”. No, it’s more like: “Only the strongest, quickest, most agile, most powerful and most explosive shall survive.” To be a leader and dominator and survivor in the pack, you need to be the complete package.

Traditional martial arts have always understood this necessity of training the complete package—with explosive power at an absolute premium. And resilience is revered: the joints, tendons, muscles, organs and nervous system are ALL conditioned for maximum challenge.

Really great athletes are invariably that way too: agile as all get-go, blinding speed, ungodly bursts of power, superhuman displays of strength, seemingly at will…

How do you excel as a martial artist, as an athlete—or really at almost anything? You excel by relentlessly building your foundation and fundamentals. You excel by relentlessly practicing the skills it takes to master the moves. No one gets great by half-hearted, inconsistent application or by employing some special “hack” that’s going to magically transform you into a monster. Get real.

Luciano Acuna Jr. Flash Kick

Note the word “skill.” The foundation and fundamentals center first around the building of power and speed. But Explosive Calisthenics does a masterful job of elucidating the skill-practices needed to safely prepare for and master the more ambitious moves.

So, Explosive Calisthenics is for those who want to be winners and survivors in the game of life. Explosive Calisthenics is for those who want to be the Complete Package: Powerful, Explosive, Strong, Agile, Quick and Resilient.

But—the hallmark of greatness— Explosive Calisthenics doesn’t just inspire you with the Dream of being the Complete Package. It gives you the complete blueprint, every detail and every progression you could possibly want and need to NAIL YOUR DREAM and make it a reality. YOU, the Complete Package—it’s all laid out for you step by step.

Frankly, I shake my head at Paul Wade’s brilliance…the wisdom and sheer practicality…the compelling authoritativeness… the clarity. There’s been an enduring conspiracy theory that I am actually Paul Wade. That I secretly wrote Convict Conditioning and concocted a whole trumped-up marketing shtick to sell it with. Too funny! But, God, if only I could be that brilliant myself!

I am aware of how many hundreds of thousands of people around the world are now stronger and healthier as a result of Paul Wade’s first two volumes in the Convict Conditioning series. That’s wonderful to know and to contemplate. I am proud to have helped get the message out.

Now—for those who have the balls and the will and the fortitude to take it on—comes the next stage: Explosive Calisthenics. The chance not only to be strong and healthy but to ascend to the Complete Package. If you want it, then here it is…

Aspiration, Inspiration—And The Quest For Enlightenment Through Calisthenics

January 13, 2015 By John Du Cane, CEO and founder, Dragon Door 28 Comments

Al Kavaldo Instructing PCC

Back in the day, I practiced Zazen for a period, including a painfully exquisite five-day retreat. The beginning meditative practice was to count the soft inhales and exhales, with attention at the nostrils. Counting up to ten breaths. Then starting over. When you failed to stay fully attentive to ten breaths in a row, you would go back and…start over. For hours per day…Very challenging indeed, yet finally very rewarding.

And how does sitting like this, completely immobile, counting your breath hour after hour, relate to calisthenics?

It has to do with two breath-related words: aspire and inspire.

Two of the most powerful keys to successful physical cultivation are mastery of the breath and mastery of attentiveness. The word aspire translates simply as to breathe. However, aspire has evolved to mean to dream of, yearn for or set one’s heart on. Thus the meditative Zazen practice of counting breaths becomes an aspirational activity. We breathe consciously as we aspire to greater heights. The final height is known as enlightenment, be it achieved suddenly or gradually.

When we practice calisthenics (“beautiful movement”), we ideally engage in a Zazen-like, aspirational discipline—refining ourselves by extreme attentiveness to every subtle nuance. We enlighten our bodies as we enlighten ourselves mentally and spiritually. There is no division, no separation as we practice in the conscious moment.

Al Kavadlo Zen Hang

In this context, Al Kavadlo’s new title Zen Mind, Strong Body is aspirational in its intent and message. A longtime proponent of conscious practice in bodyweight exercise, Al Kavadlo is a perfect exemplar of how that attentiveness can pay off in real-world results. Al aspired to climb dizzy heights as a physical culturist—and has succeeded both in form and function. You just have to look at his photographs to see a perfect marriage of elegant, symmetrical physique and athletic accomplishment.

Another quality of the dedicated aspirant to physical supremacy is that they are consistent and persistent—harking back to that relentless attentiveness to the breath, hour after hour, day after day, week after week, month after month, year after year… Like the maestro of calisthenic maestros, Paul Wade, Al gets how crucial it is to be patiently progressive in your physical development.

Fools rush in to “tougher and harder” before they are ready—and get hurt, often badly. Amateurs are haphazard and intermittent in their practice—and spin their wheels going nowhere slowly. The remedy? Aspire to attentive, dedicated, progressive practice—as Al so handsomely describes and exemplifies in the pages of Zen Mind, Strong Body.

Al Kavaldo Back Bridge PCC

When I studied at an ashram in India, my avowed intent was to “get enlightened”. Well, I can’t say I achieved enlightenment, in the classic sense of that attainment, however I sure “lightened up.” 🙂 Which is another key to successful physical cultivation, according to Grandmaster Al…a fun-loving, light-hearted, flexible spirit does absolute wonders for your longevity as a progressive calisthenics practitioner. If you want to succeed both big-time and long-term then: lighten up! There is a reason you’ll see Al smiling in pretty well every pose and movement, however difficult: a happy face translates into hard—and sustainable—gains. So, wipe that scowl off your face, buddy—grimaces aren’t going to help you get stronger, just more uptight. Rigidity and over-seriousness toll the death knell for your strength aspirations. Relax, smile—and practice “enlightened calisthenics” instead…

So, for me, much of the value in Al’s Zen Mind, Strong Body is that it will help you get your practice mindset straight. The novice practitioner can save himself a world of grief and poor results by adopting Al’s Zen of enlightened calisthenics. More advanced culturists can use Zen Mind, Strong Body as a mirror—to check if they are on track, or need a course correction or two…

What did Jimi Hendrix say? “Excuse me, while I kiss the sky…”—an inspirational paean if ever there was one…. Which brings me to another important value to absorbing Zen Mind, Strong Body: to be inspired.

Al Kavadlo Handstand On Arch

Inspire referred originally to the act of breathing or blowing into—with spiritual connotations of higher truth being transmitted. Now, inspiration refers to the urge to do something especially creative or the ability to animate others to transcend their current limitations.

Al is flat-out an inspirational being, whether it be in person, as an author or when leading a calisthenics workshop.

Al is inspirational because his story is one of triumphing physically as the result of diligent, attentive practice—rather than because he was some super-stud athlete as a kid who never really had to work to be as strong as he is. Inspirational message: if Al can do it, so can you and here’s how…

Kavadlo Bros Archer Pull-Ups

Al is inspirational in his books, through the sheer creativity and wealth of fun flamboyance he brings to the show. And I do mean show. Who on earth needs another pedestrian, me-too, by-the-numbers exercise book? No thank you! Al entertains us with a new and exciting spin that ignites us to jump into action and make stuff happen… He additionally inspires with a stripped-down, nuts-and-bolts approach to the methodologies and exercises he advocates.

The Zen Way of Strength places an emphasis on direct experience and listening to your own body as the most powerful forces to employ on your behalf in the ongoing game of physical culture. This too is an inspirational message: trust yourself, be instinctive and—with discipline—you can achieve anything you want…again, Al is the perfect example.

Those of you fortunate enough to have attended a PCC can attest to how inspirational Al is a leader with his brother Danny Kavadlo. Talk about getting fired up! Whatever inspiration can be had from the books, is ten-timed at a PCC… There are those who hide their relative physical ineptitude behind a carefully-constructed façade. Not so Al Kavadlo. What you see is what you get and what you get is pretty darn inspirational. If you want to experience “enlightened calisthenics” in action, you most certainly will at a PCC. Hope to see you there soon!

Zen Mind, Strong Body by Al Kavadlo Now available from Dragon Door Publications:

Zen Mind, Strong Body
How to Cultivate Advanced Calisthenic Strength—Using the Power of “Beginner’s Mind”
By Al Kavadlo

Yoga, Calisthenics and the Journey of a Lifetime

January 23, 2014 By John Du Cane, CEO and founder, Dragon Door 30 Comments

**John, the Yogi who came in from the cold.**

As a teenager in the sixties UK, I was highly athletic. I played wing in Rugby, had a mean long jump and high jump and could sprint like the wind. Two of my track buddies at high school went on to great fame: the iconic musician Nick Drake and Mark Phillips, who went on to marry Princess Anne.

I also loved weight lifting and was drawn to pumping iron. Unfortunately the strength coach/trainer at my school was pretty darn clueless and I would lift away without much direction at all—either from him or any literature on the subject.

What I also discovered, in 1966, was the just-published Light on Yoga by B.K.S. Iyengar—which changed my life. I used this seminal and highly inspirational book to teach myself Yoga. Scary, perhaps, but finding a teacher in those days was challenging to say the least. By age nineteen, I could pull off a headstand while in a full lotus, had an eye-popping ability to rotate my abs, as a ridged column, through 360 degrees, with the method known as Uddiyana Bandha, plus a whole lot of other impressive looking stuff.

I enjoyed looking cool, feeling cool and being proud of what I could do physically. If that doesn’t motivate you to practice physical culture, I don’t know what to say…

At the age of twenty-five I finally traveled to India to study Yoga and meditation. Ironically, there in India, I switched my allegiance to Qigong and Tai Chi as my principal discipline for physical cultivation. The Hatha Yoga I had studied had had a transformative impact on me, but it did involve almost solely holding static postures. Qigong and Tai Chi opened up a different world that was motion-based and much more satisfying for me personally.

However, those crucial dozen years where I dove deep into Yoga gave me immense flexibility benefits that have extended to my current age of 64. For instance, without having rigorously practiced the headstand since my mid-twenties, I can still move effortlessly into a full headstand. Same for the full lotus and many other cool poses.

Naturally forty years of martial arts, kettlebells and other bodyweight exercise have helped me stay in nice shape into my sixties. However, I do believe that my years as Yogi John gave me a crucial foundation that I am eternally grateful to have laid for myself.

So, when Al Kavadlo presented his latest masterpiece, Stretching Your Boundaries to me, I was thrilled and immediately impressed by the spectacular way Al tied together Yogic stretching and flexibility methods with calisthenics. Along with Paul Wade, Al has been leading the inspirational charge in a new appreciation for the healing and athletic benefits of bodyweight exercise.

What I also love about Al’s work—and never more true than for Stretching Your Boundaries—is the aesthetic and the philosophy of physical culture he brings to the table. “Calisthenics” means “beautiful strength.” Strong, flexible, healthy, graceful body—with a mind and spirit to match. Al perfectly embodies that “beautiful strength-beautiful spirit” ideal, in my opinion. He brings a Zen lightness and equanimity to his practice. But he also brings the kind of sharp-mindedness and rigor to his physical cultivation that is another hallmark of Zen. We had Zen and the Art of Archery. Now we have the Zen Art of Stretching Your Boundaries.

I love, also, Al’s emphasis on the importance of joint health, circulation and breath work. The older you get, the more you need to move and breathe well. And nothing needs more movement for health and well being than the joints.

Just as Iyengar inspired me and millions of others to take up Yoga, Al is inspiring a new generation to improve their mobility, strength and health by integrating yoga and calisthenics in dramatic new style.

Let’s remember: we have the one body only to work with, a precious treasure that can be abused and trashed—or burnished, refined and transformed into an ongoing piece of living artwork. In Stretching Your Boundaries, Al hands you a priceless set of methods to refine your physical being. I urge you to take full advantage.

Yours in Strength,

John Du Cane

The Top Ten PCC Blog Posts of 2013

December 31, 2013 By Al Kavadlo 8 Comments

The Progressive Calisthenics Certification made its mark on the fitness world in 2013 and I am very excited to have been a part of it. It’s almost hard to believe that this blog has been up and running for an entire year, yet on the other hand, it’s amazing to think that in such a small amount of time, the PCC has already grown into an international phenomenon. Next year, we will be holding PCC workshops in a half dozen different countries!

I am proud of every one of the nearly 50 posts we shared this year on the PCC blog, so it was hard to assemble this list. With that in mind, let’s take a look back at my top ten PCC blog posts of 2013 (in no particular order):

We’ll start with the most popular post this blog has ever seen, Paul Wade’s Ten Commandments of Calisthenics Mass.

And let’s not forget my counterpoint to that piece: Building Strength Without Mass.

My brother and fellow PCC Master Instructor Danny Kavadlo shared his personal experiences with Bodyweight Training.

PCC Team Leader Adrienne Harvey gave us her unique perspective on PCC Sweden.

A fantastic motivational piece from Dragon Door Founder and CEO John Du Cane on How to Be Successful at Anything.

Another classic post from Coach Wade, this time discussing the Tao of PCC.

PCC Team Leader Logan Christopher made a case for Curved Handstands.

PCC Senior Instructor Steven Low gave us this great piece on the Marriage of Bodyweight Methods.

PCC Team Leader Angelo Gala shared his Journey to the Back Lever.

And last but not least, this touching father and son calisthenics story from Peter D’Epiro.

Thanks to all of you who read this blog and support the PCC movement! I can’t wait to see what next year has in store for the PCC and the entire bodyweight strength training community.

We’re Working Out!

***

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.

When You Want to Succeed—Cut to the Essentials and Put Forth Supreme Effort

November 12, 2013 By John Du Cane, CEO and founder, Dragon Door 22 Comments

John Du Cane does his best to cut to the essentials and put forth a supreme effort, be it in Dragon Door business or his own health practices.

Michelangelo commented that sculpting his perfect statue was a matter of chipping away the extraneous stone until the perfect form revealed itself. He also commented that if people had any idea how hard he worked, they wouldn’t marvel so much at the results of his labor. And herein lie two of the secrets to great success in any endeavor: hone your skill at cutting to the essentials—and put forth an unremitting, focused, supreme effort.

As athletes, we are in the business of cultivating ourselves as ongoing works of art. We are physical culturists, dealing with one of the most malleable and frustratingly entropic materials imaginable: our own bodies. Nothing degrades like human flesh left to its own devices. Nothing falters and falls apart like a directionless, undisciplined spirit. The winds of impermanence are constantly blowing against the sand paintings we create of ourselves. Faced with such vulnerability and uncertainty, we continue to cultivate ourselves with pride and diligence, celebrating the transient beauty of our beings—or we disgrace ourselves and degrade into decrepitude.

Two entropic forces contribute to our decline—rather than our glory—as human works of art: Lack of focus and laziness. The road to lack of focus is paved with the baubles of variety. Laziness is a crisis of the spirit, best overcome by the inspiration of hero-figures and the connection to a group of mentors and motivating fellow-seekers.

Variety is a double-edged sword. We need variety to entertain us and to explore potentially rewarding new methods. Yet variety is the Great Distracter, pretending there’s a magic secret over the horizon, whose capture will finally reward us with success. When the real secret to progress is and always has been the diligent application of a few core, essential practices.

PCC Lead Instructor Al Kavadlo is a hard-working practitioner of the essentials and a role model for the dedicated cultivation of the body as an ongoing work of art.

In many types of physical cultivation, success can be measured. You document heavier lifts for more reps. You run faster, you punch harder. You reduce body fat percentages. You increase muscle size. You pass physical tests, you enter competitions. You keep a log book (right now, I have set strength goals for myself with kettlebell practice—and a daily log has made a huge difference to my progress.)

For many other types of physical culture—like my own personal practice of Qigong and Tai Chi—progress and success is extremely hard to measure. How do you measure movement skill or internal energy levels? Not easily! Much of the measurement here stems from your own internal monitoring and gauging of your well-being. Cutting down to the essentials and committing to a daily, dedicated practice becomes all the more crucial.

How are you doing these days with your personal physical cultivation? How is the artwork coming along? What could you discard or do differently from now on, to progress as a fine piece of ongoing art?

Vibrancy, Athletic Skill and Diversity: The Hallmarks of Dragon Door’s PCC Candidate

September 3, 2013 By John Du Cane, CEO and founder, Dragon Door 25 Comments

Al Kavaldo, Danny Kavadlo, Adrienne Harvey and I were remarking appreciatively to each other about the extraordinary athleticism and the great diversity of the candidates at our second PCC workshop (and the first PCC, for that matter).

The athletic skill level was often off the charts. And yet even the most skillful of the candidates found themselves busting out PRs and discovering new challenges to inspire them forward in their ongoing quest for physical development.

In what other workshop of 21 participants would you encounter this number of Personal Records?:

First Clutch Flag—13

First Full Human Flag—5

First Muscle Up—4

First Full Back Bridge—5

First Back Lever—8

First Elbow Lever—7

First 1-Arm Elbow Lever—1

First 1-Arm Push Up—3

First 1-Arm, 1-Leg Push Up—3

First Freestanding Handstand—2

First Stand-to-Stand Bridge—1

First Wall-Assisted 1-Arm Handstand—3

First Wall-Assisted, No-Arm Headstand—9

How can this be?

Well, to my mind, this is how:

The candidates came VERY prepared.
The candidates often had extensive backgrounds in related disciplines like Martial Arts, Yoga, and RKC.
The PCC system of careful progressions and cueing allowed surprising breakthroughs in physical achievement, almost as a matter of course.
The candidates themselves were encouraged to share their own strength-skill secrets with the group—and often advance each other’s progress exponentially.
The teachers taught from an immense experiential knowledge base—allowing them to convey the absolute nitty-gritty of what works to get results.
The fun, easy, supportive team-feeling of the event enhanced the learning experience immeasurably.
The 600-page-plus manual contained a goldmine of extra tips to leapfrog your athletic progress—It’s the best work of its kind ever put in print, no question.

So, you might be asking yourself—“Do I belong in the PCC?”

You belong, in my opinion, if you possess any of the following:

A burning passion to excel athletically.
A willingness to work hard AND skillfully at your physical practice.
The capacity to enjoy the company of other like-minded bodyweight exercise enthusiasts for three fun-filled days.
The humility and wisdom of a Beginner’s Mind and the willingness to drop your ego at the front door.
The physical preparedness to pass The Century test.

Yes, many of the PCC candidates exhibit eye-popping strength and flexibility skills. Terrific. However the PCC is built to sustain YOUR individual quest for physical development—at whatever level you enter. It’s your body and your life—and the PCC is here to help you make it the BEST body and the BEST life…for YOU.

Interested? We look forward to welcoming you into what we consider the most vibrant new movement of physical culture on the planet. See you soon, we hope… 🙂

Yours in strength,

John Du Cane, CEO

Dragon Door Publications, Inc.

Exceeding All Expectations—The Power of the PCC

June 12, 2013 By John Du Cane, CEO and founder, Dragon Door 19 Comments

Exceeding All Expectations—The Power of the PCC

One day in the late summer of 2008, a massive manuscript thumped down on my desk. Out of nowhere. By a complete unknown. Unheralded, no introductions, no referrals, nothing to go on. Just raw text…And a title that leaped up from the desk, grabbed me by the throat and wouldn’t let go:

Convict Conditioning…

By a certain Paul “Coach” Wade, who had scrabbled to freedom—he claimed—after severe stretches in joy palaces like San Quentin, Angola and Marion.

What made Paul the Unknown so different, however, was the programmatic payload of strength survival secrets he had mastered while doing his time. Or so he said…

I coulda tossed it in the trash right there. But I didn’t, I was intrigued and I figured it wouldn’t hurt to “taste” a few pages…

Aahhh…I was doomed within a couple of deft paragraphs—and I know a good doom when I see it, trust me…

I pride myself on being “the facilitator of greatness”—a guy with the magic eye for spotting outrageous talent and promoting it to a hungry world.

Paul held me with his glittering eye and riveted me to the spot. I was hooked as his redemptive message began to pulse through me with a heroin-like rush. I was up half the night, enthralled and deeply excited.

For Convict Conditioning was that rare thing, a genuinely original, definitively special masterwork that laid out an inspirational program for physical transformation—using bodyweight exercise only. The perfect fit for Dragon Door—and then some: authentic, visceral, gritty, practical, down-to-earth, laden with truth. Built for results.

When Convict Conditioning launched in December, 2009 it quickly established itself as Dragon Door’s all-time most popular title. Thrilled readers have already posted over 400 reviews on the Dragon Door site alone, testifying to CC’s enduring capability to get you formidable results not just short term but over the long haul (which is what separates the men from the boys.)

Fast forward to an email from Paul Wade to me in late 2011, suggesting that I might just want to publish a title called Raising the Bar, by Al Kavadlo, who had appeared with brother Danny in Convict Conditioning 2…

Another magical and momentous publishing event resulted in Al Kavadlo joining Dragon Door’s dream team of bodyweight exercise authorities. The result: two more works of high art, the second being Pushing the Limits!

And the stage was set to “go global” with the Wade-Kavadlo wisdom. Create a worldwide network of certified progressive calisthenics instructors that could help change the fitness landscape, just as Dragon Door had done with the introduction of kettlebells in 2001.

Dragon Door’s highly anticipated program, the PCC, launched this past weekend in St. Paul, Minnesota.

Frankly, I was anxious as all hell about how the PCC was going to pan out. Yes, Paul Wade had delivered an astounding 600-page bible of a manual, yes the curriculum was to die for, and yes, the instructors were world-class.

But how were the elite bodyweight athletes and many of Dragon Door’s elite RKC leaders going to actually respond to the training? Dragon Door’s standards are well known to be the most rigorous worldwide. Would the PCC meet expectations?

Well, as Shannon Scullin exclaimed to me about the PCC team’s instruction: “They knocked it out of the park!”

I have read all the evals and the response has been nothing short of ecstatic.

The atmosphere for almost all the time was electric yet relaxed. Astonishing feats of strength reeled off by both candidates and instructors alike, PRs busting out all over the shop. There was a JOY in the air, a PASSION, a camaraderie that exceed any workshop that Dragon Door has put on over the last 20 years.

The instruction was impeccable, delivered with a gracious confidence and solid expertise. The PCC team of Al Kavadlo, Danny Kavadlo, Adrienne Harvey and Steven Low walked their talk from first frame to last frame.

I just got a Facebook message from Senior RKC and Superwoman, Beth Andrews, which perfectly sums up the event:

“The PCC weekend/cert was EPIC!!! It was refreshing, ‘vibrant’, progressive and FUN! Danny and Al are amazing! I loved their spirit and energy. They have an incredible ability to connect with people and after all, that IS what it’s all about as a community. Can’t wait to be a part of it in August!”

In other words, the PCC exceeded all of our expectations—WAY exceeded them!

Next week we will be posting several hundred photographs from the event (edited down from the thousands we took), but we grabbed some good ones to give you a flavor, right here.

The Dragon Door TV team of Amanda Salas and Spencer O’Hara—who also filmed the brilliant Convict Conditioning videos on Alcatraz—recorded the whole PCC and are hard at work preparing a series of videos immortalizing this special time… Can’t wait!

And, when you read the participants’ praise next week, there will be no doubt left at all in your mind about the quality of the instruction and the power of the PCC to transform the world of fitness.

A deep, deep thank you to all who contributed to making this a magnificent first PCC!

But a very special shout out to the “complete unknown” who sent me that addictive manuscript back in the day and got me hooked on the good stuff:

Paul Wade, without you, our world would be the smaller and the poorer. Thank you, from the bottom of my heart, for your courage and indomitable spirit in bringing us the glory of your redemptive message! Thank you…

Yours in Strength,

John Du Cane, CEO
Dragon Door Publications, Inc.

Welcome to the launch of Dragon Door’s official blog for Progressive Calisthenics!

January 17, 2013 By John Du Cane, CEO and founder, Dragon Door 14 Comments

What are the two most remarkable events in the history of Dragon Door?

The first event was Dragon Door’s launch of the modern kettlebell movement and in particular the world’s first-ever kettlebell instructor certification program, the RKC in 2001. The impact worldwide has been astonishing and a joy to behold.

However, another event occurred in 2009 that may prove to have an equivalent impact on world fitness to Dragon Door’s championing of the kettlebell.

And that would be the launch of Paul Wade’s Convict Conditioning bodyweight exercise program. Convict Conditioning stormed to #1 bestseller status and has become Dragon Door’s most successful title of all time.

Why?

Why has Convict Conditioning become THE Bible for serious bodyweight exercise practitioners?

More than anything, it is because of Paul Wade’s brilliant system of progressions, based around six core exercises for supreme survival strength: pushups, pullups, squats, hanging leg raises, bridges and handstand pushups. With Paul’s progressions, you can begin with minimal ability and realistically, safely stack strength on strength—until you are as functionally strong as you could ever want to be. And then some…

The fitness world took notice—and history is being made as we speak.

Now, Dragon Door and Paul Wade are presenting an opportunity for trainers and bodyweight exercise enthusiasts worldwide to plunge deeper into the Convict Conditioning programs, with the Progressive Calisthenics Certification Workshop—to both master the progressions personally and be qualified to teach them to others.

If there is a white-hot trend in fitness right now, it’s bodyweight strength training. Athletes of all kinds are looking to the toughest, most brutally productive calisthenics techniques to spice up their workouts. We’re talking one-arm push-ups, pistols, pull-ups, handstands and hanging levers…

Sadly, there has been no international industry standard for bodyweight strength training instruction. Until now, with Dragon Door’s Progressive Calisthenics Certification Workshop.

To ensure that the bodyweight exercise community worldwide has a go-to educational resource to support their interest, Dragon Door is establishing the Progressive Calisthenics Blog. We intend this to become THE blog for high-level, practical, cutting edge articles and videos on all things bodyweight.

Besides regular contributions from Dragon authors Paul Wade and Al Kavadlo, expect to see some of the top names in bodyweight contribute their expertise.

The sky will be limit and we invite you to join the ride…

All the best in your training,

John Du Cane, CEO of Dragon Door Publications