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motivation

What Do I Know?

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Danny Kavadlo LeadPhoto Dunce Hat

What do any of us know?

I, for example, am nothing more than a product of my own reason and common sense. I pair perception with experience. I observe, report and conclude, all the while, trying my hardest to do the best I can within my capacities.

But do I actually know anything?

Given my many limitations, I get asked a great number of questions. Don’t get me wrong: I am grateful for each one I receive and I certainly do not wish to appear otherwise. I consider it an honor that any of you value my opinion enough to have me weigh in on your training, diet or life, and I thank you for the opportunity. But the truth is that I can’t possibly know all the answers to every query that anybody may have. I do my best. But sometimes my lack of firsthand experience with a given situation holds me back.

For example:

2QuestionA

There is no one-size-fits-all resolution here. A beginner and advanced practitioner will have wildly different rest periods. It depends how long and frequently this person has been training, what their current physical condition is, genetics, outside habits, environment and more.

Still, I am glad the person in the above scenario had a specific question. Sometimes, they’re not quite as thought out:

3QuestionB

Um… ok. Sure. Get back to me…

I live by trial and error. I’m no different than you. In fact, you shouldn’t instantly look to me until you’ve made some important personal discovery on your own. That’s not to say that I cannot be of service. Of course I can, but I encourage you to do some soul searching first. Know thyself, friends. There is no experience like firsthand experience. Don’t look at me. Look at you. While some think I’m a guru, others are not so kind. The truth is, I’m somewhere in between.

Great Book Review of Danny Kavadlo's Strength Rules

5Douche Guru or douche? The truth is, I’m somewhere in between.

Not only do I accept these natural differences in people’s opinions, I embrace them. I am an advocate of free thought and individual will in all their forms. I’m grateful when my beliefs evoke a passionate resonance in anybody in whatever capacity they’re capable of. Some feel that my words are inspirational; others are less kind.

6Inspiration

7LoserAnd still, some folks would prefer if I just went away. Well I’m not.

I’m not going away.
I’m not going away.

How about this fun comment on a recent Danny’s Dos and Don’ts article:

9DONT

That’s cool. Look, there are a lot of people out there. The natural constraints of my knowledge and intellect may not provide what you seek. Perhaps I can’t give you what you need.

Or can I…?

We all have opinions. That’s what makes life beautiful—the transparent fact that it beckons to be lived. You see, progressive calisthenics (or bodyweight training, street workout, whatever you want to call it—I don’t get bogged down on semantics) embodies an experiential component more than it demands wrote text. In a way, our very training ties into not knowing anything. We dispel dogma. We celebrate improvisation. We choose movement over academia. These are the attributes that comprise excellence in our realm.

Every truth-seeking individual on this planet will undoubtedly go through changes. Things we know (and things we thought we knew) can morph over time. This is how we evolve. Therefore I urge you to experiment, to reason and to go with your senses. Trust your intuition but keep an open mind. Learn from what’s around you every day. After all, the purest form of science is observation. Remain nonpartisan and objective, particularly when it comes to matters of the self.

I don’t know anything. You decide for you.

You have the power!
You have the power!

Keep the dream alive,

-DK

Workout Tips for Busy Professionals

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Brad Sadl and wife, Laura train calisthenics together
“Hey Honey, let’s quit!”

That’s what I said to my wife today about two minutes into the workout we were doing together.

She looked at me incredulously and said, “No!”

Well, back to push-ups, pull-ups and squats for me.

Once we finished the workout, I was glad I’d chosen to train with my wife. Usually, I’m the one to push her, but today I needed some encouragement.

Let me back up just a bit. I love to workout. It’s one of the biggest pleasures in my life. Not only do I love to workout–but I love bodyweight workouts. I love all kinds of push-ups, pull-ups, muscle-ups and levers. Sometimes I wish I could make working out my entire life–but already I have a career that I love.

I’m a physician–a psychiatrist. A busy psychiatrist. I run an inpatient service and I recently started an outpatient practice as well. I am on call every 3rd week for 7 days straight. It’s a lot of work. There are nights I don’t get any sleep. Sometimes that makes it hard to stick to my training. Thankfully I’ve found a few ways to help keep myself in check.

Here’s how I’ve been able to do it:  

Plan your workout schedule to correspond with your workload: I know that I’m on call every 3 weeks. That call is 24/7 and it lasts 7 days. Ugh! That week that I’m on call it’s REALLY hard to workout. By the end of the week, I’m dog tired and getting in my workouts is almost impossible.  Instead of giving up completely, I now treat that week as a deload week. I plan to work out really hard the first two weeks. I do the majority of my strength work, longer workouts, more intense workouts those two weeks and I rest more and do shorter workouts during the call week. I also don’t expect myself to perform as well when I’m on call so I don’t beat myself up if I’m not where I want to be. You can do it too. Have an upcoming project at your job or a busy season? How about a cyclical business? Plan your workouts accordingly.

Let others motivate you: Sure it’s great to work out alone. I do enjoy that. Typically, I can design my own workouts, I can motivate myself to do them at a fairly high intensity, and I enjoy the solitude of listening to my favorite music (heavy metal and gangsta rap) while getting it in.  Sometimes though–when things are busy I can’t quiet that nagging part of my mind–the part that tells me I’m too tired to do this. The part that asks, “Wouldn’t it be nice to have a chocolate sundae and watch TV?” This is why I work out with my wife. We motivate each other. It’s good to have her there right with me. Other days, I leave the house and go to the gym.  I get motivated by working out with my friends.  There’s something that brings out the best in you if there’s a bit of friendly competition in your workouts.

Animal motivation: I love dogs. I have 4 of them. I have VERY active dogs. My dogs need walks. They need play time. On days when I’m too tired for an intense workout, I take them for long walks. Sometimes I even take them for a run. If you have a pet, they need exercise too, so you’re helping them and you’re helping you!

Brad Sadl, PCC, with his Dogs
Learn a sport: Every Friday evening, I go to the local gymnastics gym for a private session with my awesome gymnastics coach. There’s nothing like paying an instructor, coach or fitness professional to motivate you. There are plenty of times I feel tired on the drive over–but once I’m there I’m happy and engaged with the learning process and I always leave feeling happy I went.  Starting to learn gymnastics at the age of 40 was a humbling experience as well. I’m the oldest person in the gym by sometimes 30+ years and the young gymnasts are amazing. Sometimes, I just stop and watch. I’m astounded by what the young gymnasts can do. Watching them encourages me to push myself to get better.

Eat well: I’ll admit it, this one is kinda hard. When I’m really busy with work and I’m not sleeping well, I crave sugar. I crave chocolate. I have a hard time saying no to sweets and processed foods when I’m stressed. I know this about myself. I justify eating a cookie or having a couple glasses of wine at night because I’m tired. I worked hard, I deserve it. Sound familiar?  I know I’m not the only one. I noticed that after leaving my old job and starting my new practice, I was eating worse. I was gaining a little weight, and I wasn’t feeling as motivated. I recently doubled down on my eating. I haven’t been allowing myself to give in to the thought, “I deserve this.” I also have a trip to Cancun coming up that motivated me to get back on track with eating. I feel better, my workouts are better, and my energy is better. Not only that–my abs are back and that keeps me happy! A lot of people find temporary motivation in an upcoming trip, a wedding, the summer. The trick is, I think, to keep coming up with motivating ideas. Once you’re married–don’t become complacent. Once you’re back from your trip or once the summer ends don’t stop all the positive changes you made. Keep coming up with reasons to eat better and pretty soon it will become habit and habit is harder to change.

Take a day off:  What? Isn’t this supposed to be about motivation to work out? Yes. Yes, it is.  Sometimes, the best thing I’ve ever done for myself is to take a day off or even two. Come back refreshed. Come back when all your muscles are rested. I promise, you won’t lose all your gains in two days. In fact, once you’ve rested your overworked muscles and your mind–you will come back stronger than ever. I’ve had some of my best PR’s after 2-4 days of rest. If work has been killing you–don’t go and kill yourself even more in the gym. The body can only handle so much stress. If you’re in overdrive all the time–something is going to go wrong.

Have fun: Workouts don’t have to be stressful. They don’t have to be long. They don’t have to leave you gasping for air. I know there’s something you’re good at.  Everyone has something they can do well, even if it’s simply walking. Indulge it once a week. Indulge it briefly every day. Anytime you’re moving that’s good. There will be time for working on weaknesses, getting stronger, and building muscle, but some days you just need motivation. You need the spark that’s going to get you going. Go ahead and do it if you love it.  Even if you did it yesterday or this morning or 5 minutes ago. Something is ALWAYS better than nothing.

Sign up for the PCC: Making the commitment to take the PCC was one of the best things I ever did to enhance my training motivation. Once I was signed up, I knew there was no backing out. I also knew that if I wanted to make the most of the weekend, I would need to practice my calisthenics regularly in the months leading up to the event. When PCC weekend came around, I was able to try new things and learn new skills because I had built a proper foundation.

I hope this list helps inspire you to find ways around your busy schedule. Even if you don’t do it exactly how I do it–I’d love to hear the ways you motivate yourself when life throws you that curve ball!

Brad Sadl at the PCC with Al Kavadlo

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Brad Sadler, MD, MS, PCC is a full-time psychiatrist and avid fitness enthusiast. He loves spending time with his family, and practicing calisthenics.

A Meeting of Minds and Muscle—The Dragon Door Health and Strength Conference

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Al Kavadlo Presenting at Dragon Door Health and Strength Conference 2015

Earlier this month, I had the privilege of presenting at Dragon Door’s first-ever Health and Strength Conference. The event took place over two full days, consisting of lectures, Q&A sessions, and networking opportunities with heavy hitters from various corners of the fitness world.

Nearly 100 coaches, trainers and exercise enthusiasts gathered to listen, discuss and share their varied experiences with one another. Plus there were some pull-up bars, kettlebells and other strength training implements on hand for anyone who had the urge to get some reps in before and after the various presentations.

My brother Danny and I each gave our own separate speeches; Danny spoke about achieving a chiseled set of Diamond Cut Abs, while I lectured on the topic of Zen and how it relates to calisthenics.

Danny Kavadlo Presenting at the 2015 Dragon Door Health and Strength Conference

Including the Kavadlo brothers, there were a total of 13 presenters, each with their own unique stories and experiences. Knowledge was spread, insights were shared and thoughts were provoked. Though the presenters came from various backgrounds and areas of expertise, the similarities and common themes present throughout the weekend were hard to ignore.

Almost everyone spoke about the importance of consistency, while many speakers also stressed spending a good deal of one’s training time developing strong fundamental movement patterns. Whether it was powerlifting legend Marty Gallagher stressing the importance of the squat, deadlift and bench press, or Steve “Coach Fury” Holiner extolling the strength and conditioning benefits of DVRT training exercises like the sandbag clean and press, using your body’s musculature as one cohesive unit was a theme that came up again and again. This concept should also be familiar to anyone who’s practiced progressive calisthenics. Regardless of what modality you prefer or which system you find most effective for your goals, the basic movement patterns (squat, hinge, push, pull, etc.) remain the same.

The business of personal training was also a hot topic at the conference. Equinox’s top manager Rolando Garcia gave a wonderful presentation on the fitness industry, focusing on all the crucial components of success in the personal training industry, other than the actual training itself. Rolando got into some of the least talked about, yet most important topics for fitness professionals.

Other presenters included Dr. Chris Hardy, Max Shank, Zach Even-Esh, Andrea Du Cane, Jon Bruney, Phil Ross, Logan Christopher and Mike Gillette. Though these presenters spoke on a wide variety of topics, including everything from training senior citizens to training for a professional cage fight, similar ideas about cycling intensity, managing stress levels, and staying in tune with the body kept coming up.

As the weekend went on, we came to see that whether our roots are in strongman training, calisthenics, or any other discipline, we all have the same vision to become a better version of ourselves each day.

Surrounding yourself with others who pursue excellence can be a wonderful source of inspiration. The energy (and synergy) of the group was undeniable. We all walked away from the weekend buzzing with new ideas and ready for the challenges ahead.

Dragon Door Health and Strength Conference Group Photo 2015

Hope to see YOU at next year’s conference!

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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 five 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.

Neck Bridges, Squats and the Changing Nature of Ambition

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Dan Earthquake Wrestler's Bridge

At three years old I wanted to be a wrestler. The local judo club was the focus of my ambition until I was seven and could join the class. The instructor–Ted Spacey–was a large jovial man. Among the calisthenics that he imposed upon us were neck bridges. I complained once to him that they hurt the top of my head. “Then you’re not doing enough of them,” was his reply.

Family legend puts me in the sea with my Granddad at 5 months old and I’ve always swam, mostly for leisure. Vanity lifting caused a few injuries which directed me into doing more swimming and as I found I could go further, my ambitions became more aquatic. Eventually I swam the English Channel at 39 years old. On the way to France I had a lot of time to quietly reflect upon what I wanted to do next.

A little unfinished business with a 40-mile hike was concluded nineteen months later by which time I had started watching pro wrestling again online. My wonder at the spectacle now increased by knowing what injuries feel like and having some idea what strength it takes to lift people overhead. The conditioning aspect of the sport still intrigues me. The volume of calisthenics that many of the wrestlers do is impressive. Throughout all my other activities I’ve continued to do neck bridges, and since the age of sixteen have enjoyed doing pull-ups and dips. Lately I added push-ups, leg raises and bodyweight squats (which I had largely ignored for most of my life).

Pro wrestling legend Ric Flair has spoke of doing 500 bodyweight squats and 200-250 push ups and leg raises daily for about ten years during his busiest period as NWA World Champion. Admiring his longevity & ability to take bumps into his early 60’s, I decided to see if I could get near those numbers. It hasn’t been easy.

Dan Earthquake Backyard Workout

Slow sets of five repetitions are my preference and have been my habit for nearly twenty years. I used to do these in an intense manner so as to struggle to get the fourth and fail on the fifth. This was a once a week program which fit in with an otherwise physical job and active lifestyle.

Last October I bought a copy of C-MASS, which inspired me to look at different strategies. I love that book! I decided to start as if I were a novice, using some basic strength sets multiple times a day, then do a few months of muscle building in the 15 rep range. Coach Wade posted his “Diesel 20” article in January which inspired me further to go for the 500 squats in one day.

Initially a few sets of 15 were as much as I could manage. I’d given up on my training diaries a few years ago but it was Coach Wade saying “Do it for old coach” that made me restart. I’m glad I did.  I started out by putting a set of 15 squats between other exercises and I found I could do a hundred and fifty during a session. Soon it was twenty five reps, then thirty and so on. As the reps got bigger, the sets reduced.  Some days I do five sets of a hundred. That’s not everyday–I’m not Ric Flair!

Sometimes I combine other movements using bars or benches and squat down whilst pulling on the lats as I descend. At the top I change grip and move forwards into a slow incline push up. This feels like an ideal movement to do in between sets of my favorite exercises: dips, pull-ups and push-ups.

Dan Earthquake Bodyweight Dips

Following the PCC blog is very encouraging. Recent articles of regression, simplicity, focus on the basics and the Replek concept have stimulated my imagination. Danny Kavadlo’s assertion that calisthenics is a creative discipline had me smiling and nodding in agreement.

I didn’t always realize the importance of calisthenics and in hindsight should have favored them more over the lifting in my early days. Big ambitions can distract a person from doing the right thing in many aspects of life. I’ve worked myself into a lot of dead ends. Most importantly I’ve never stopped, always finding something productive to do.

I never became a pro wrestler but I had a taste. Judo, drug-free powerlifting competitions and heats of the UK Strongest Man were as close as I ever got. I wasn’t very good at any of those things. I’m not very advanced in my calisthenics either. Rather than worry about that, however, I enjoy the experience and savor struggle.

Sometimes the small ambitions are the ones that endure to provide the most value. Impressing the judo instructor was once an ambition. I often think of Ted Spacey when I do wrestlers bridges and it always makes me smile. Two years ago I realized that my head had stopped hurting. I guess I’m finally doing enough of them now.

Dan Earthquake English Channel Swim

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Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel.

Actions, Not Words

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Al Kavaldo Goals Lead Photo

“Don’t think, feel! It is like a finger pointing a way to the moon. Don’t concentrate on the finger or you will miss all that heavenly glory.” –Bruce Lee, from Enter The Dragon

It may seem obvious, but if you want to get something done, the only way to do so is to take action. You actually have to DO the thing. And it’s almost always better to do it sooner rather than later.

Thinking about something is not the same as doing it. Reading about something isn’t the same either. Talking certainly isn’t doing. In fact, talking is counter-productive in many ways. When you talk about doing something, you scratch your itch to do the thing and you may now be less likely to actually do it. You’ve alleviated the need to take action in the moment because you just made a plan. (And plans always play out exactly like we want them to, right?) You also feel good because the person you told has probably congratulated you on your decision. Why not celebrate with a cupcake?

Zip It Good
Here’s what I want you to try: the next time you decide on a goal for yourself, don’t tell ANYONE!  Keep it to yourself. If you really feel passionately about this goal, bottling it up will make you think about it more. Thinking about it more will make you more likely to do it. You will want to explode when you finally get the chance to take action. That is, unless you weren’t really serious about doing it anyway. If that’s the case, good thing you didn’t make yourself look dumb by telling all your friends about it and then not following through.

I know, I know. Every book on goal setting tells you to tell your friends about your goals. Telling people gives you accountability, they say. Blah, blah, blah. I already know from over a decade in the personal training industry that plan doesn’t tend to work. Talking is talking. Doing is doing. They aren’t the same thing.

Al_Danny_Kavadlo2

Psych!
Of course there are things in life that we need to mentally psych ourselves up for beforehand. Exercise is usually one of those things. I mentally prepare myself for every one of my workouts. I think about working out, I visualize myself doing it, I project positive thoughts out into the world. I might even have a template of which exercises I want to do and what order I want to do them in (though I’m also prepared to deviate from that plan). But I don’t talk about it – at least not until after I’ve taken action. When you spend all your time talking about things, you’re paralyzed by them. You only learn to walk the path by taking the first step.

One of my favorite Zen parables tells of a great scholar who came to Buddha seeking knowledge. “I have many questions for you,” the scholar told Buddha. “I’ve been told you are the only one who can answer them.”

“I will answer all of your questions,” replied Buddha. “But before I do that, you must fulfill a requirement. For one year, you must be with me in total silence. I can answer you now, but you are not ready. You must first empty your mind of misconceptions. Study with me in silence for one whole year. Only then will I answer.”

The scholar accepted Buddha’s offer and began to study under him in silence. After a year had passed, Buddha told the scholar he could now ask his questions. The scholar remained silent, as he no longer had anything to ask.

BukowskiGrave3

Don’t Try
Poet Charles Bukowski has the words “Don’t Try” written on his tombstone. Star Wars fans will remember Yoda’s famous advice to Luke Skywalker, “Do or do not. There is no try.”

These maxims can be confusing to many people, as they’re diametrically opposed to Western culture’s emphasis on goals and outcomes. We are taught from childhood that winning is the most important thing in the world and that happiness comes only from achievements. Ironically, the most “successful” people in the world are often prone to depression, drug addiction or worse. We see it with Hollywood actors, famous musicians and even Wall Street business executives; all the success in the world cannot fill the void one feels inside when material goods and ego-driven achievements are the only motivation in life.

When Bukowski says “Don’t Try” he doesn’t mean that you should give up on life and sit on the couch all day watching Youtube videos while you stuff your face full of gluten-free snack cakes. Yoda and Bukowski were both trying to convey the Buddhist concept sometimes called “effortless effort” – the idea that letting go of an attachment to any outcome frees you up and allows you to be fully present in the moment. When we forget the goal, we have no choice but to focus on the process itself. If you are always focused on goals, you will miss the entire journey. Instead, focus on doing each little task along the way with care and attention. Get lost in the moment; it is the only path to true joy. This is the “Zen Mind” I aim to bring to fitness.

Al Kavadlo One finger Headstand

When newcomers ask me for advice on training, I tend to keep my tips as brief and simple as possible. Rather than write out a detailed 6-week exercise template, I’ll simply tell a beginner to make a point to exercise consistently for one week. Once they make it through that first week, the only goal that I recommend is to continue for another week.

The specifics of training don’t matter if you don’t take action. Three sets of ten? Five sets of five? You can have the best plan on paper, but it means nothing until you actually do it. Only once someone has consistently made exercise a regular habit for several weeks do the details start to matter.

Pumping Irony
I realize there’s inherent irony in writing an article all about how talk is cheap. Though the written word tends to have more of an authoritative feel to it than speech (where do you think the word “author” comes from?), reading can’t do much more to help you take action than talking can. In fact, I have a confession to make: this article can’t really improve your life. Only you can do that. Nobody outside of you can ever effect change in your life. Not me, not Danny, not Coach Wade or anyone else. You and only you – and that’s the only way it’s ever going to be.

That’s right, nothing outside of yourself can ever bring you happiness or fulfillment, but I’m hoping my words can help you come to that realization. Let this article be the finger that points you to the moon. But please, don’t miss that heavenly glory!

Al with Buddha Street Art

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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 five 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.

Aspiration, Inspiration—And The Quest For Enlightenment Through Calisthenics

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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 KavadloNow 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

Happy Days At PCC Milwaukee

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Al and Danny Kavadlo in Milwaukee, WI

It’s no secret that since its inception just over one year ago, the Progressive Calisthenics Certification has grown and grown, gaining strength, momentum and community as the days go by. After all, the first rule of PCC is you DO talk about PCC; it’s good to see we’re all doing our jobs!

For our twelfth certification, we headed up North to Drench fitness in Milwaukee, Wisconsin, prepared to have a great workshop in a great city on a Great Lake. And that’s exactly what we did!

Alex Cordero Archer Pull up
You see ‘dem Packers? I mean, packed shoulders?

As is the case when so many bodyweight gladiators get together, something incredible happens. Anyone who’s ever partaken in a push-up contest or a pull-up jam knows exactly what I’m talking about. You see, when you put so much fire and passion together in one place, the room itself ignites in a celebration of energy, inspiration and motivation. It’s an incredible thing to behold.

The calisthenics killers of the Badger State proved their epic power, as personal bests were achieved by just about everybody. There’s nothing like the feeling of earning a one arm pushup, stand-to-stand bridge or human flag when you’ve never done it before. Like they say, you never forget your first!

Katie Petersen One-Arm Pushup
Pushing the limits at PCC

It’s with a heavy heart that we leave America’s heartland. It’s amazing how such a life-changing weekend can go by so quickly, but the friends we’ve made and the experiences we shared will transcend time. These days are ours. PCC is forever.

Congratulations to the new wave of freshly appointed Progressive Calisthenics Instructors. We are proud to have you represent!

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The posse’s getting bigger,
-DK

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Danny Kavadlo is one of the world’s foremost authorities on calisthenics, nutrition and personal training. He is the author of the Dragon Door titles Diamond-Cut Abs and Everybody Needs Training. Danny is known for his minimalist philosophy, simple approach and motivational talents.

A true in-person experience, Danny is a Master Instructor for Dragon Door’s Progressive Calisthenics Certification. He has been featured in the NY Times, TRAIN, Men’s Fitness and is a regular contributor to Bodybuilding.com. Learn more about Danny at www.DannyTheTrainer.com

The Power of Partner Training

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Rosalia and Angelo train together outdoors

Do you remember the feeling of your first pull-up, first push-up, or even your first plank?

Those accomplishments are unforgettable milestones in your fitness journey, but it can be easy to take them for granted once you’ve moved on to new challenges.

Did you ever help someone else accomplish a new feat of strength? Becoming a part of that person’s accomplishment can be just as uplifting and rewarding.

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We created Couples Calisthenics to help show people how much fun it is to share fitness with your significant other (or a friend). It’s all about enjoying the process of building an understanding of your own body in relation to your partner, as well as creating non-verbal communication and expression through natural movement. This allows you and your partner to feel, listen, and accommodate one another’s strengths and weaknesses. We encourage each training session to take on an organic flow of its own, escaping from daily thoughts of work and life to create a special connection between you and your partner.

Our journey of calisthenics evolved from spotting and assisting one another in the park on basics like push-ups, pull-ups, dips, and squats. Eventually we began working on more difficult exercises such as muscle-ups and handstands, and even creating exercises only possible while working with a partner.

Angelo spotting Rosalia on her handstand at PCC Virginia
Angelo spotting Rosalia on her handstand at the recent PCC Workshop in Virginia

Movement is one of life’s sweetest gifts that we all take for granted in our daily lives. We move through our lives completely unaware of how to utilize and connect with our own bodies, effecting many aspects of our lives that are meant to naturally thrive.

‘Working out’ should be looked at as a constant practice and an enjoyable experience. Learning how to listen and utilize your own body with your partner will result in more than just achieving aesthetic results. Enjoy a workout that can strengthen the neuromuscular connection within your mind and body, enhance your relationships by building trust, reduce stress and pain with frequent fun movement, learn how to react to your partners moving body, provide motivation and encouragement for one another, and cultivate joy back into everyday life. These natural movements can be performed in any stress free healthy environment. We are all capable of much more than we think. Set a purpose together, maintain movement authenticity, build your strength intrinsically, and enjoy an active lifestyle together. More than just your aesthetic results will thrive!

Partner Weighted Bridge Angelo and Rosalia with Danny Kavadlo

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Rosalia Chann, PCC, RKC, is a personal trainer and group exercise instructor at ModelFit in New York City. Angelo Grinceri, PCC, is an independent personal trainer in New York City and the creator of Intrinsic Strength. Together they run www.CouplesCalisthenics.com

An Irish Blessing

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Blog.1Five days ago I boarded a plane to Ireland with my brother and fellow PCC Lead Instructor Al Kavadlo and Dragon Door CEO John Du Cane. It was uncharted territory for us and we did not know what to expect. This was Ireland’s first Progressive Calisthenics Certification. Not to mention the fact that we’d never been to the Strong Room or met our host Adrian Harrington. In fact, none of us had even been to Dundalk, Ireland. We were really going out on a limb with this one.

You could say we were “lucking” it.

Blog.2We got off the plane in the Land of a Thousand Welcomes, and rather fittingly were welcomed by Mr. Harrington himself. Looking into his smiling eyes, it took no more than a handshake and a few minutes to find out we were all kindred spirits. You see, in the world of body-weight training, there is a bond that exists which defies geography, history, even culture. There’s something special about the solidarity between calisthenics aficionados—we are connected, even when oceans apart. It seems that wherever we go, we stand united with our PCC brothers and sisters. The enthusiasm, dedication and purity bring us together from all around the globe, no matter what our roots. We’re all here for the same reason: to better ourselves and learn from each other. I love meeting people from different backgrounds, age groups and walks of life who share my passion. And the posse’s gettin’ bigger!

Adrian took us out to the lush, green, Irish countryside and served us a homemade breakfast of fresh eggs, “homegrown” ham, coffee (with butter!) and of course, homemade blood pudding, prepared fresh by his Mum. If you truly want to experience a culture, eat the food. We had never been here before, yet we felt right at home.

Blog.3When the workshop began the next day, it was déjà vu all over again. We could see that each and every one of the attendees, regardless of any differences in past history or present skill level, stood exactly where we stand. (Not to mention the fact that the Strong Room turned out to be one of the finest facilities I’ve ever practiced calisthenics.) We worked on push-ups, pull-ups, human flags and muscle-ups. In addition to the thrill of teaching these skills and the satisfaction of seeing so many PR’s (first muscle-ups, flags, one-arm push-ups and more), we got to make so many new friends. That’s the part you can’t really see on the internet. It can only be experienced firsthand.

Day two was even better. So many folks who were on the fringes of achieving the elusive back lever, one-legged squat and back bridge got to see their dreams become reality and so did we. Have I mentioned that I love my job?

In what felt like an instant, it was already Sunday, the third and final day of PCC. The pleasure of witnessing so many brand new inversions and elbow levers, the emotions running wild during Century testing and the tears of joy at the end of the day made it an experience none of us will ever forget. But it was is bitter-sweet; we shared so much with so many! Just two days ago, the people we met were perfect strangers, but now we see they were just like us all along. It’s so hard to say goodbye.

PCC Dundalk proved to be the proverbial pot of gold at the end of the rainbow.

Blog.4We are thrilled to have made the trip and are looking forward to coming back. I await with anticipation the prospect of meeting more future members of our PCC family and doing it all over again. As the Irish saying goes, “Don’t be afraid to go out on a limb… that’s where the fruit is.”

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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.

PCC is Taking Over The World

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PCC_ConventionCenterSignLast weekend my brother Danny and I led Dragon Door’s fifth-ever Progressive Calisthenics Certification along with PCC Team Leader Adrienne Harvey. With the rapid growth of the PCC, it’s amazing to think that it’s been less than a year since our first certification course last June in St. Paul, Minnesota.

In that time, we have certified nearly 200 trainers in 3 different continents. Every one of those new PCCs is now sharing their knowledge with others and spreading the word about calisthenics. It blows my mind sometimes to think about the impact that PCC has already had on the fitness world, but we are still just getting started!

In the months ahead we have workshops booked all over the world including Ireland, Germany, Holland and Egypt. It’s amazing to travel the globe teaching calisthenics, but I’m also very excited about my hometown gig in NYC this summer.

It’s beginning to feel like PCC is taking over the world!

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For our most recent certification, we returned to the Twin Cities. This time the event was held in Minneapolis at the city’s downtown convention center. Once again, an extremely impressive group of fitness enthusiasts, fanatics and aficionados showed up to hone their skills, inspire one another and attempt to take on The Century test to earn the title of PCC instructor. I’m proud to say that this group had our highest passing percentage yet since beginning the certification!

The caliber of candidates we’re seeing at each PCC seems to be continually improving. It’s an amazing feeling to be in a room with so many incredible bodyweight athletes who all have the same love for calisthenics. Everyone at PCC comes away with a unique experience, having both shared their own knowledge and received new ideas in return. We can all learn from one another and I am continually learning more myself each and every time we do the PCC.

If you’d like to attend (or host) a PCC event in your city, let us know in the comments section below. In the years ahead, we want to bring the PCC to as many places as possible! There’s nothing quite like the in-person experience of spending 3 intense calisthenics-filled days with other like-minded individuals.

We’re Working Out!

Al

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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 four books, including Stretching Your Boundaries,  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.