PCC Workshop

Perfecting The Hanging Knee Raise

March 22, 2016 By Al Kavadlo 21 Comments

Al Kavadlo Hanging Knee Raise I get a lot of questions from potential PCC candidates about our Century Test. It’s understandable that folks want to be prepared for the testing that comes at the end of the PCC weekend, and it’s often the same questions that come up:

Am I allowed to come off the bar during the pull-ups?

Am I allowed to rest in a “down dog” position during the push-ups?

Can I bribe the instructors in order to pass?

Do I really have to go all the way down on all 40 squats?!?

Hardly anyone asks about the hanging knee raises. And this is precisely the problem. (For the record, the answers to the other 4 questions are NO, NO, NO and YES.)

Though far more people have failed the Century during the pull-ups than during the hanging knee raises, I believe that many of those who couldn’t complete their pull-ups had trouble at least in part due to the knee raises having taken more effort than they anticipated. If you’re struggling by your tenth hanging knee raise, it does not bode well for the rest of the test, even if you manage to hang on long enough to finish the 20 required reps. This is why perfecting your hanging knee raise is a key part of training for the Century. It’s a great strategy to make sure you have gas left in the tank to complete the test, and the extra time spent hanging from the bar can only help your pull-up game in the long run.

PCC_UK-Stephen-Hughes-Landers-HangingKneeRaise2 The first few times I taught the PCC workshop I was surprised by how many people could not perform a proper hanging knee raise upon entering. At this point, it no longer surprises me, but it still sometimes amazes me when otherwise solid candidates struggle with this exercise. It’s not the hardest move in the world, but it does take some practice. Particularly in the context of the Century, performing 20 clean reps in a row is a more difficult task than many expect it to be, yet it seems like lots of folks show up for the PCC having never even attempted more than a single rep. People either underestimate the hanging knee raise, or they’re too focused on all the pull-ups to even notice this relatively modest exercise.

As such, many PCC candidates end up getting “no-repped” on a lot of their hanging knee raises due to poor technique, which wastes both time and energy. If you wind up getting no-repped 6 or 7 times during the hanging knee raises, not only does that leave less time to rest before your pull-ups, it can also zap your strength and vitality.

If you want all of your reps to count, the biggest thing to watch out for is excessive swinging. This is especially true during the lowering phase of the movement. Though a slight degree of wavering may be unavoidable, anything more than that is unacceptable.

In order to facilitate a controlled descent, think about pointing your toes and reaching your feet slightly forward in the bottom position, almost like a gymnastic “hollow body” hold. This will help you avoid picking up excessive momentum. Also make sure to maintain tension in your abs, and don’t let your legs swing behind your body at the bottom of the rep.

Al Kavadlo Hanging Knee Raise Focus on raising your knees with control as well. Avoid moving too quickly and aim to pause briefly at the top of each repetition to make sure that you remain steady.

Furthermore, it’s crucial to make sure you have a solid grip. Squeeze the bar tightly, keep your elbows locked, and actively pull your shoulder blades down and back to minimize any swinging.

Though range of motion is less often a concern on this exercise than the others that comprise the Century test, it is essential that your knees are raised above hip height for a rep to count. Focus on tilting your hips and pelvis forward at the top of each rep in order to fully engage your abs and ensure that your knees come up high enough.

It’s great to understand all of those concepts theoretically, but it’s another thing to actually put in the time to get a feel for the exercise physically. The key to perfecting your hanging knee raise is very simple: lots of practice. Do them before your pull-ups to warm up or do them afterwards to burn out. Just make sure you do them before you come to PCC.

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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.

PCC CHINA—East Meets West

January 19, 2016 By Annie Vo 17 Comments

PCC China 2016

Becoming a Progressive Calisthenics Certified instructor in New York City last June was an amazing experience, but it was just the beginning. The PCC was one of the most incredible and educational certifications I had ever attended and I couldn’t wait to take it to the next level. It had been a long time since I was so excited about training and it was obvious to me that I needed to play a larger role.

As a long-standing RKC Team Leader, I had already taught and assisted at numerous RKC and RKC-II Workshops, helping scores of future RKC Instructors prove their mettle. But my first time assisting at a PCC Workshop was a brand new life experience unto itself, one that I’ll never forget.

PCC China Support Press

From the moment we touched down in the Forbidden City, it became clear that this was going to be a unique adventure. There were motorized rickshaws on the roads, steam billowed over street food carts and the energy of a billion people lined the sparsely marked streets. I saw high-rise buildings, booming shops and markets—and people everywhere. Elements of the old world blended with cutting edge modern cityscapes. There is something very special about being in a place where nothing is familiar. Not knowing what you are looking at, or understanding what is being said is liberating in a way. It forces you to make observations, be patient with yourself and be in the present. Preconceived notions are irrelevant, and so are your predictions!

Upon our arrival, our hosts, Beijing Technology Publishing Company and Ruben Payan and Cami Pipkin from Powerful Human, treated us to a world-class experience. We tasted authentic Beijing Duck from the ancient tradition and rare yellow Chinese wine brewed by monks. We learned the proper way to prepare and enjoy this specialty delicacy and delighted in all the other small dishes of dumplings, squid and sea cucumber. We were humbled by their generosity as we left with an unforgettable meal and newly acquired life-long friends.

PCC China Food

Prior to this event, I had heard that Convict Conditioning had record-breaking sales in China, but nothing could have prepared me for the overwhelming turnout of PCC Beijing. There were over 40 calisthenics enthusiasts, fitness professionals, competitors and general seekers of knowledge in attendance. We had participants from all parts of Asia, including China, the Philippines, Indonesia and India. They ranged in age from 15 to 50 years old.

The Kavadlo brothers, in classic form, taught the PCC curriculum with tremendous energy, passion and dedication. They brilliantly adapted the core principles of progression and calisthenic strength training, along with the aid of master translator and fitness aficionado, Tommy Wang. Working back and forth, nobody missed a beat. The passion for calisthenics and community removed any and all possible cultural barriers. The crowd went wild.

PCC China Flag

It was very clear that these participants had read the book many times. They had practiced the moves. These men and women were here to learn. And they were prepared to throw down!

PCC China Back Lever

PCC China Uneven Pull-Up

I appreciate everybody who participated and gave from within. Prior to the event, I wondered how many participants would understand us since we are English speakers, and I’m certain many of them felt the same way. They put themselves on the line just as much as we did. With the help of our hosts, we created a space for learning and sharing, despite any and all cultural barriers, through our shared passion for calisthenics.

PCC China Annie Coaching Bridge

This new crop of PCC Instructors showed up knowing that we didn’t speak their language, but trusted that we’d communicate with them anyway—and we did. Progressive Calisthenics is its own language. Time and time again, bodyweight training has a way of smashing boundaries and uniting our sisters and brothers from around the world.

PCC China Al Danny Kavadlo Uneven Pull Up

I want to express my deep gratitude to everybody in attendance for opening their hearts, minds and physical bodies to the experience we shared this weekend. It is our mission to continue growing with all our friends around the globe, through this universal interest in personal development.

It was a whirlwind. My mind is blown.

PCC China Group Photo

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Annie Vo is one of New York City’s most successful and sought-after personal trainers, having worked with clients from all backgrounds and disciplines, including athletes, celebrities and everyday professionals. Annie has been featured in The New York Post, NPR and Mademan.com. She is known for her no-nonsense training style and minimalist philosophy, as well as her talent for bringing out the best in everyone who crosses her path.

How the PCC Changed My Life

December 8, 2015 By Ali El Khatib 12 Comments

Ali El Khatib Support Press

For me, the PCC was not just a calisthenics certification, it was a life-changing, eye-opening experience.

In October of 2014 I traveled from my home in Egypt all the way to Haarlem, Holland to attend the Progressive Calisthenics Certification. Going into a gym full of people I’d never met from all different nationalities was an intimidating experience by itself. That was when the learning began, however–just bouncing ideas off of people with different backgrounds than myself.

Al and Danny have a great way of welcoming people. They’re both very warm, and very hospitable, but I personally believe they’re opposites. Al is more of a lighthearted, relaxed type of guy while Danny is energetic and intense. This got me thinking, if these two guys are opposites, yet both are extremely successful, what does that mean? The answer is this: there is not one way to connect with your clients and achieve success. The only way is to be true to yourself, and strive to always improve and serve your clients as best as you can. That was one of the most valuable lessons I took away from the weekend.

Another thing I realized is that Al is skinny, while Danny is more muscular. Although that might not seem like much to most people, here’s what it taught me: forget aesthetics. Yes, neither Al nor Danny look like your typical bodybuilding meatheads, but they can do feats that would put most of the bodybuilding community to shame. The things I saw that weekend–slow muscle-ups, stand-to-stand bridges, one arm pull-ups–are the true signs of strength as far as I am concerned.

Al Kavadlo Stand to Stand Bridge

The biggest lesson I learned from the PCC, however, is to forget the dogma. I’d have to admit, I was the type of person who was obsessed with “sets and reps” and “the right way” of training. What Al and Danny taught me was to expand beyond right and wrong. As Al says, “There is no right or wrong, there are only actions and consequences.”

In this age of information overload where everyone considers themselves an expert, it’s hard to come out with truly valuable information. Ironically, the message that Al and Danny taught me, which is to be open to all possibilities, got me to shut some things out. They encouraged me to start questioning things, to focus less on information, and more on quality of information.

Too many people think the way you learn is by sitting in a classroom, listening to a teacher, and getting an A on the test. Fortunately, life doesn’t work like that. Real learning happens in the application of new lessons, from getting feedback, and by constantly trying to improve.

Since returning to Egypt, I quit my corporate job, and started my own fitness company called The Movement, where I’ve been coaching group classes and training people one-on-one.

Ali El Khatib The Movement

Every time I work with a client, I’m constantly asking for feedback on how we could continue to improve the program. That doesn’t mean that I’m soft or that I let my clients off easy. They will tell you that I push them–and I push them hard–but that’s why they appreciate me. They know that I’m pushing them for their sake, and they trust me. Part of my job as a coach is to remind my clients of why they sought me out in the first place.

Though it may not be for everyone, sometimes, especially when I feel they’ve made considerable progress, I will invite my client to dinner to celebrate. For me, this is a way of increasing our rapport and it tends to create a positive association to training. It is also a good way to inspire them to eat healthier.

Most of my clients are novices who’ve almost never worked out, so doing something fun and having a laugh outside of the gym shows them a side of training that they never knew existed. This is the vibe I got when I first entered Trainingscentrum Helena in Haarlem, Netherlands.

The PCC experience got me to tell the people who want my advice on the best workout plan to “find what works for you–what you enjoy, and do it.” People have a hard time understanding this simple sentence, and I believe I would’ve too if it wasn’t for the PCC.

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Ali El Khatib is a PCC instructor who quit his corporate job to venture into health and fitness. Ali founded “The Movement” which aims to provide people with Physical, as well as Mental solutions to achieve true health.

99 Reps

October 27, 2015 By Eric Bergmann 12 Comments

John Du Cane Speaking At PCC

“There’s an epidemic. 99 reps…”

Dragon Door founder John Du Cane uttered this ominous phrase during the PCC workshop I attended.

In order to pass the PCC, you must complete the Century Test, which requires 100 reps. Yet there is a 99 rep curse. One rep shy of the goal. There were multiple such instances when I got my PCC, and I feel they could have been avoided.

If you’re looking to get your PCC or are simply looking for some techniques to help you squeeze out extra reps in your training, this article is for you.

We’ll go through the four movements of the test one-by-one, but first a comment on form: great form will be more efficient and preserve energy throughout the test. Before you worry about increasing reps, be sure your form is approaching perfect.

The Squat

PCC Century Test Squats Position check:

How is your foot position? Do you have contact with the ground through your big toe, little toe, and the center of your heel?

Play with the width and rotation of your feet. Find a position that allows you to feel like you are sitting between your legs while keeping your feet flat on the floor, knees inline with your toes, with a neutral spine.

1) Lower down slowly and with control. On the way up, begin pushing not just down through the floor, but also to the sides, like you’re standing on a towel and are trying to rip it in half using your feet (your feet, including the big toe joint, must remain flat on the ground).

2) As you’re ascending out of the hole, bear down on your abs—think low and deep, like you’re about to get punched below the navel.

3) On the hardest rep(s), try using the Valsalva maneuver: breathe in on your way down, but don’t breathe out on your way up. Hold the air in to keep your intra-abdominal pressure high until you hit the sticking point (the hardest portion of the rep). At that point begin to slowly let the air hiss out as you complete the rep. You should sound like a tire losing air.

4) At the top of each rep get tall and relaxed. Now is a good time to take an extra breath before beginning your next rep. You have 8 minutes. The clock is not your enemy, fatigue is.

The Push-Up

PCC Century Test Push Ups Position Check:

Are your forearms approximately perpendicular to the ground throughout the movement?

Are your upper-arms approximately 45 degrees from your body at the bottom of each rep, so that you look like an arrow when viewed from above?

Have you found a hand position of appropriate width for your upper-arm length and that accommodates your shoulder girdle? Play with hand placement and rotation to find your best position.

Is your body in a straight line from shoulder to heel?

1) Pretend you have a big dial in each hand. When you hit the bottom of the rep, grip the dials hard and turn them as you push into the floor—the left one goes counterclockwise, the right one goes clockwise. Your hand and elbow positions shouldn’t change, but you’re gripping and turning those dials anyway. The harder the rep, the harder you turn those dials and push.

2) Just before the sticking point, bear down on the abs (low and deep, like you are going to get punched in the gut again). Keep that tension until you finish the rep.

3) Lockout at the top of the rep and relax, but don’t linger. Remember: you’re still holding a plank. Don’t sag when you relax—your next rep will be terrible if you start in a weak position.

4) Remember the pressurized breathing from squat tactic #3? Use that again.

The Hanging Knee Raise

PCC Hanging Knee Raises Position Check:

Is the bar deep in your hands, not near the fingertips? Do you have a strong grip on the bar?

Are you shoulders packed down so that you’re not dangling off the structures of your shoulder?

Are your knees and feet together?

Check again. Failure to get into the right position will reduce your body’s willingness to fire the abs and to flex the hips. Don’t believe me? Grab a bar with your fingertips, hang from your shoulder sockets, leave your legs flailing around and let me know how you did versus being in a strong position.

These tactics will be about limiting body-sway, which is typically what wrecks candidates on the hanging knee raise.

1) Lower the legs slowly after each rep. The shorter and lighter your legs, the faster you can go. The more you’re built like me, the more you’ll need to control the eccentric portion of the movement.

2) Do not relax at the end of a rep. You risk losing position and incurring sway.

3) When the reps begin to get hard increase your grip on the bar, your depression/packing of the shoulder-blades, and the pressure you’re applying between your knees and feet—double-down on your starting position.

The Pull-Up

PCC Century Test Pull Ups Position Check:

Do you have a deep grip on the bar—i.e., not near your fingertips?

Are your feet slightly in front of your body?

This is it. The moment when people complete 9 1/2 reps and wonder what just happened. Here’s how to avoid that:

1) Crush the bar. When the reps get hard your grip gets harder. You’re about to go for rep 100? Crush that bar like it’s covered in butter and you’re dangling over the Grand Canyon.

2) Right before the sticking point, bear down on the abs and glutes. Deep and low for the abs, hard for the glutes. This won’t help unless you’re already crushing the bar. You are crushing the bar, right? Good. Crush harder. They should have to pry your hands off the bar after your 100th rep. Want a high-five when you pass? Too bad. Your hands won’t open for the next several minutes.

3) Remember the pressurized breathing? Now’s your time to shine. Get air in at the bottom position. Start hissing out air at the sticking point. Keep hissing until you complete the rep.

4) Savagely rip that bar off the supports. Think about driving your shoulders and elbows toward the Earth, rather than pulling your head over the bar. Refuse to fail.

These techniques, properly utilized, should get you about a 20% increase in reps. Practice them and watch your numbers go up.

See you at 100 reps.

Al Kavadlo, Eric and Beth Bergmanns6

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

Technology Meets Minimalism in Silicon Valley

October 6, 2015 By Peter D'Epiro 5 Comments

PCC Mountain View Lead Photo

For the first time since its inception, the Progressive Calisthenics Certification (PCC) touched down in the Bay Area, specifically Silicon Valley, California. The land of technological innovation and gadgets was introduced to primitive movement patterns and raw strength development, through the use of nothing more than one’s own bodyweight!

Hosted at the Bay Area’s premier fitness and performance training facility, Evolution Trainers, the beautiful California weather and custom built outdoor scaffolding jungle gym allowed for a wonderful combination of indoor and outdoor training throughout the course.

PCC Mountain View Outdoor

As has become commonplace at the PCC, the group of participants was an eclectic mix that included fitness trainers, military personnel, martial artists, teachers, local tech professionals, and calisthenics enthusiasts. Attendees came from the northern and southernmost ends of California, all over the United States, and even as far away as Hong Kong.

This class was unique for me. Having attended the very first PCC in Minneapolis over 2 years ago, I was back for this one as an assistant, which provided a unique vantage point on the curriculum relative to my first time around. Not having to focus on my own performance, aches, pains and anxiety about the Century Test, I was able to view the class as a whole. Seeing all the participants work on the various skills gave me a new and different sense of the incredible experience that is the PCC.

Dragon Door typically likes to track PR’s, when students are able to perform a skill for the first time. While a requisite amount of power and stability are needed to perform the various feats of strength at the PCC, it is amazing to watch attendees who genuinely cannot perform a skill, work through the progressions during the class, receive cues and coaching pointers, and ultimately succeed in execution. From pistol squats to muscle-ups to hand balancing, it was amazing to see everyone in the room get better together as the weekend went on!

PCC Mountain View Crow

Seeing this process in action validates the well thought out progressions and regressions of the curriculum. This highlights the knowledge, communication and teaching skills of Master Instructors Al and Danny Kavadlo, along with Team Leader Logan Christopher, who also lent his insights to this particular course. It was a pleasure to coach alongside such legendary talent.

PCC Mountain View Coaching

The PCC has evolved since its inception, yet still maintains a wonderfully positive and supportive atmosphere that leads to new friendships, professional connections and gains in physical strength. It is an incredibly fun and inspiring experience. Complimenting the technical insights this weekend were individual talks by both Al and Danny about the paths they’ve taken to the PCC, the principles of progression and program design. These talks are not only engaging, but further deepen and personalize an already powerful experience for the students.

All in all, this newly minted group of PCC instructors walked away with much more than a piece of paper declaring them “certified”. They left with new skills, new friends and membership in one of the most special and positive communities in the fitness arena.

PCC Mountain View Group Photo

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About Pete D’Epiro: A fitness & performance coach in the San Francisco Bay Area for 20 years, Pete specializes in training the unique population that is the Silicon Valley executive/entrepreneur as well as junior athletes ranging from middle school to Division I scholarship athletes. Pete also volunteers his time to Stew Smith’s non-profit Heroes of Tomorrow, providing free training to candidates preparing for careers in military special operations, law enforcement, & fire. Most days of the year Pete can be found at the world-class training facility, Evolution Trainers (www.evolutiontrainers.com), in Mountain View, California.

PCC Chicago: My Kinda Town

September 22, 2015 By Danny Kavadlo 6 Comments

PCC Chicago 2015 Dragon Flag

My hands are sore from clapping so hard. This isn’t the first time this has happened. The skin is swollen. The bones ache. My palms are red.

Let me backtrack a little… My brother Al Kavadlo and I have the best job out of anyone I know. We get to travel and meet calisthenics aficionados from all over the globe. We spend three days teaching the moves, spreading the word, training intensely and basking in the love. We get to personally witness and be a part of so many amazing feats of strength and groundbreaking achievements that the outpouring of raw, unbridled joy, coupled with passionate pride and complete confidence almost takes on a physical manifestation of its own. It practically busts down the walls and flows all over the street! We pull-up, we flag, we applaud, we get emotional.

And yes… we clap!

PCC Chicago Brittany Flag

The Progressive Calisthenics Certification’s debut this past weekend in the Windy City of Chicago was no exception. In fact, it was a perfect example of exactly what I’m talking about. Bodyweight beasts from all over these great States were represented… and they delivered the goods!

PCC Chicago 2015 Cody Muscle Up

You see, when attendees and instructors work together face-to-face, we bring out the best in one another. Something magical happens. We train hard and inspire. We stand tall (even if it’s on our hands!)

PCC Chicago 2015 Al Kavadlo and Cassia Handstand

PR’s included Muscle-Ups, One-Arm Push-Ups, Stand-To-Stand Bridges, Back Levers and more. But beyond that, the showing of solidarity is what really stole the show. The PCC community was the most powerful form of strength in the room. The calisthenics brother- and sister-hood is the mightiest force in the universe.

PCC Chicago Namon and Katie Training 5

It is of note that this was a particularly powerful group of females, including two women who performed their very first muscle-ups. Can I get a hell yeah? Bodyweight strength training is for everybody!

PCC Chicago Ladies 2015

PCC, Chi-Town had to be experienced to be believed. In fact, that’s’ what makes the Progressive Calisthenics Certification so special: It is an in person experience. You can read about it or look at it. You can even begin to get a feel for it. But you can’t touch it or taste it until you live it! I’m looking forward to seeing YOU at the next certification.

Keep the dream alive, my friends!

-DK

PCC Chicago Group Photo

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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

PCC Holland: A Gathering of Awesomeness

September 15, 2015 By Silvio Bauer 9 Comments

Danny Silvio Al Kavaldo Holland PCC 2015

I’m still hung over. Not from having one too many—mind you other than maybe one too many muscle-ups.

This whole past weekend, I was on a constant dopamine rush. I took a little trip to the beautiful city of Haarlem, which is a half hour bus ride away from Amsterdam in the Netherlands.

From the time I stepped onto the airplane up until this moment, I’ve been maintaining a sheepish grin on my face.

All this happiness bursting out of me came from attending the Holland PCC . Not only was it a thrill to meet the PCC team for this workshop (Lead Instructor Al Kavadlo, Master Instructor Danny Kavadlo, and Instructor Grace Kavadlo) but also to be around so many like-minded fitness freaks.

Pull Ups At Holland PCC 2015

Once the whole crew and attendees gathered in a circle to introduce themselves, you could almost feel the room vibrating with all the positive energy everybody brought with them. With the first of many of Al’s signature “HEY, hey, heys” of this weekend, the group started to become a little family of fitness weirdos.

It was a blast to see everybody bringing their unique expertise to the table. I met attendees from all over the world (one person came all the way from Taiwan)! We had engineers, IT professionals, personal trainers, physical therapists, CEOs, martial artists, Street Workout World Cup participants, and many more. This is the kind of group you can’t replicate, which is part of the reason why this PCC workshop was such a unique experience.

Al and Danny Demo Shrimp Squats Holland 2015

No matter where you come from, or your occupation, I can basically guarantee you’ll hit several PRs during a weekend like this. If it’s a new move that you’re trying for the first time, or one you’ve worked on for a while and now finally “get it”, you will push your physical limit on a weekend like this.

My own favorite PR was the mighty muscle-up. I’ve worked on this one for quite some time. But up until this weekend, the muscle-up was an elusive skill for me. I could do it on a good day when I was fresh but it wasn’t pretty when I got over the bar most of the time. After some cues from Al and Danny, it finally “clicked” with me. I got over the bar every single time I tried it. Afterwards, I had the urge to do muscle-ups throughout the weekend just to make sure I hadn’t lost it!

A video posted by Silvio (@neatstrength) on Sep 11, 2015 at 8:10am PDT

Not only did Al, Danny, and Grace do a fantastic job by providing helpful cues and tips, they managed to add significant value to everybody’s life just by sharing their humble and simplistic approach to calisthenics. You know these guys know their trade the moment they start to speak to a group. They are attentive speakers and involve everybody during a talk or a demonstration. I was more than impressed by how they skillfully managed to simultaneously tame and energize this group of fitness enthusiasts.

Special thanks goes to John Du Cane for making these events possible and to our host Martijn Bos and his wicked crew from Trainingscentrum Helena for their generous hospitality.

The PCC Instructor Manual, shirt, and certificate made up only a small portion of the things I took home with me. I formed new friendships, gained new insights for training people and I took home a bucket full of new skills and life experiences. I’m absolutely certain that every single one of my co-attendees feels the same way.

PCC Group Photo Holland 2015

I’m grateful to be part of the PCC family and I look forward to welcoming new members to the clan!

-Silvio

Silvio Bauer, PCC Instructor, is an engineer by trade and a passionate minimalist training enthusiast. He writes about his training approach over at his website NeatStrength.com. You can follow him on facebook.com/neatstrength or on instagram.com/neatstrength/.

Virginia is for Calisthenics Lovers

August 4, 2015 By Danny Kavadlo 11 Comments

Danny Kavadlo Double Flag Virginia PCC

I’m a lover. I love life. I love music. I love food. I love intensity…

And I love calisthenics!

Four days ago, my brother and PCC Lead Instructor Al Kavadlo and I embarked on a journey, leaving our homes in New York City. We cruised down the New Jersey Turnpike and made our way Southbound through the Harbor Tunnel Throughway, down the Capital Beltway. We were bound for Alexandria, Virginia to instruct the city’s historic second Progressive Calisthenics Certification. Good times!

As is always the case at PCC, fitness trainers, martial artists and calisthenics enthusiasts from many backgrounds and walks of life made the voyage to both test their mettle and share the love at this amazing workshop.

In fact, one enthusiast traveled over 12,000 kilometers to be part of this miraculous weekend! It was worth the trip. Not only did he achieve his first ever one-arm pull-up (a Master Step from Convict Conditioning) and full press flag, Kareem Naseeb brought some new moves to the table, including this “no hands” bar hang.

I love witnessing new feats of strength.

Other PR’s included a first ever stand-to-stand bridge (another Master Step!), eleven clutch flags, numerous L-sits, press flags and one-arm push-ups! Sometimes calisthenics practitioners who have never attended PCC cannot understand how so many earth-shattering firsts can possibly be achieved in one single weekend, what with so many tutorials, training manuals and online resources out there. Well, allow me to break it down for you: There is no substitute for an in person experience. The caliber of the one-on-one coaching, the virtue of observation and the voice of experience simply cannot be duplicated by anything you’ll find in a book or online.

And don’t get me started on the power, presence and solidarity of the group! Even beyond the training itself, the adrenaline and energy of so many of us joining forces simply cannot be replicated. When we’re all together, something magical happens!

There is something to be said about the purity of calisthenics. We are not bogged down by fault-finding dogma, hypercritical conventions or gratuitous fitness equipment. We use our bodies, our experiences and our ascertainment of the world around us. In fact, one of the most wondrous characteristics of bodyweight strength training is the creativity involved. We turn whatever environment we’re in into our own personal training space. Whether that means using a scaffold, a bench, or just the floor beneath us as workout gear, we do it! The calisthenics athlete is original, empowered, honest and true. We use what we got … even each other!

As is always the case at PCC, when you put so many like-minded individuals together under one roof, the bonds that are formed transcend time. Even though the life-changing weekend comes to a close, the friendships last forever. In fact, that’s one of my favorite things about PCC: the connections–both personal and professional–that we get to establish. It blows my mind each and every time I get to relate to so many with whom I have so much in common. We are the freaks and geeks of fitness! Are you one of us?

We have upcoming Progressive Calisthenics Certifications in Holland, California, Guatemala and Norway! I hope to see you there.

Keep the dream alive!

-DK

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“Replek” Training for the PCC

July 21, 2015 By Karl Indreeide 24 Comments

Karl Indreeide Replek Training

As I prepared to attend the recent PCC Workshop in New York City, I began using a system inspired by the Swedish running technique known as “Fartlek Training”, a form of interval training where you let the terrain and your mood direct the speed and intensity of your running.

The name “Fartlek” translates to “Speed Play” in English and “play” is a very accurate word to describe it, as it’s close to the way a kid moves just for enjoyment or exploration. It is running by feel, running by inspiration.

I decided to name my system “Replek” as it is a similar method to Fartlek, except instead of playing with your speed, you play with your reps.

The plan is well suited to the PCC Century Test as well as getting the most out of the workshop weekend. In addition to positioning you to pass the Century, it also adapts your body to handle a high volume of calisthenics over several days.

Replek is nice and forgiving. It takes your daily stresses, aches and pains into consideration. Like a sly lover, this plan lets you believe that the initiative and follow through are all yours, that there is no plan, really, no string-pulling, no forcing. It’s all about you and what you feel like doing.

You stay within your comfort-zone, don’t do anything you don’t feel like doing, and yet results appear and motivation grows. Your comfort zone will expand from the inside out, and what seemed like too much work a while ago just isn’t anymore. You didn’t break any barriers. The barriers just moved.

There is a time for working through adversity, facing your demons, finishing unbearable workouts and so on. To be able to fight through discomfort is invaluable. But so is getting results without suffering, and learning how to productively back off at the right moment.

Replek for PCC is done this way: You pick exercises or chains that you want to work on (pull-ups, push-ups, squats, leg raises, bridges, etc.), then you start playing a game with yourself.

Karl Indreeide Replek Training

Here are the rules of the game:

Wherever, Whenever
It is up to you if you want to do all your reps in a condensed workout, spread them throughout the day or do some combination of the two. I recommend that you mix all these modes. After a while, you won’t care, because you’ll have grasped the essence of the program, which is sneaking the reps in whenever possible.

Never to Failure
That means you must always stop at least one rep before your failed rep. Most sets should stay way clear of that. The only exception to this is when you on occasion, do some version of the Century Test.

Avoid Punishment
As this program is based on positive reinforcement, it is your job and responsibility to stay away from the punishment of injury, failure, getting overly exhausted or negative self talk (or negative self talk about you giving yourself negative self talk). Stay away from the drama. Stay away from the heroism and struggle. Observe your form, do your reps, log your sets, stay fresh.

Keep a Log
You always want to capture exactly which exercise/variation you do, your number of reps and sets and the daily total of any given exercise. The log is the most important tool of this method. The log is also crucial in keeping your motivational fire burning (pun not intended, but gratefully received). In the beginning you might actually have to force yourself to log. In a short while, however, you will have a deep desire to do so.

Just write the date and the reps for each exercise. You don’t need to bother with noting rest periods and so on, but can feel free to keep additional notes if you find it helpful. But we don’t want to punish you for training by forcing you to write an essay, do we?

This was my log entry for the 16th of May, this year:
BW squat: 50
Push-ups: 20/22/6/20/24/21/21/20/22/23/15 – 224
Shoulders feeling much better than yesterday
Wheel roll-out: 10/10/4 – 24
Pull-up: 9/6/9/7/10/ 10 (chin up)/5/7 – 63
Pistol:
R: 4/3 – 7
L: 2/2/2 – 6
Push-ups – one hand on basketball
V: 4/6
H: 4/6
Bottom position of pistol: 50 sec/50 sec
Short bridge: 1 min
Crow (sec): 10/20/20
Squat bottom pos: 5 min
Couch stretch: 4 min

Another day looks like this:
Pull up: 1/5/7/13 – 26
That was all the training I did that day. Still, getting the 13th rep in was very nice! It is not my historical best in that department, but the best I had done for a long time.

Personal Records
One of the great features of this program is that you can experience personal records on a daily basis. Your goal is to increase the number of reps during a set as well as the total number of reps of any given exercise during a day. Say your first day you do four sets of push ups: 5/10/15/7 = 37. The next day you do 4/7/16/10/ 3 = 40. Boom! You double-PR’d on the push up! Whenever you PR underline the number or write in bold as I did here, so it is always easy to track the history of PRs, and check your current status. By the way, the PRs we are talking about are the ones within this program. Forget about past glory and previous heights of achievement. Focus on the present.

Less Structure
Some days you’ll have the time or inspiration to collect your reps within the frame of a more conventional workout. Structure those sessions however you like, and feel free to change trajectory mid-flight. Concentrate on one exercise at a time, or do super-sets, tri-sets or circuits. You are guaranteed to stumble upon combos or sequences that work really well for you, and that belong in your arsenal of go-to-workouts. You will also experience that there is drive in open-endedness, especially given that you have your previous PRs to relate to.

Test the Waters
Always be extra careful with the first few sets. Hone in on the perfect rhythm, and at the same time actively search for any discomfort or pain. Go slow. Think of these reps as screening. Maintain tension in all the right places. Does this feel like a good day for squats / push ups / L-sits? If so, go for it! If not, it may be best to back off and try something else. Other times an exercise will feel much better a couple of sets in, so don’t be to quick to abort, but also keep the “ live to fight another day” mentality at heart. If it is not a great day for squats, it might be an excellent day for pull-ups.

Stay Modest
Sometimes you will feel like a star. You become the exercise, you feel power running effortlessly through your whole body as you perform perfect reps. This is when you can astonish yourself with a crushing PR. Most of the time, though, stick to modest ones. Many small PRs are preferable to a few big ones. Try to not get more than one PR per exercise each day, and don’t PR on the same exercise two days in a row. Remember that the PR is the reward that will keep you going. Spread them out. The smaller the increments, the more PRs you can enjoy. You are setting yourself up for a very productive schedule of reinforcement, and are safeguarding against overuse.

Whenever you PR – back off, and then see what you feel like the next day. The next day you might do a very low total number of reps in that exercise, just to recover, or maybe stay away from it completely. If you feel like too much time has passed since your last PR, then do a volume PR – these are always accessible. You can always get in one more rep during a day. Just make sure you don’t sacrifice your form just to get an extra rep. This is why you can rest as long as you need between sets.

Maintain High Standards
The aforementioned point taken into consideration, a standard to reach for might still be a good idea, as long as you don’t rush to get there. If you are preparing for the PCC, then passing the Century Test is an obvious goal. 40 squats, 30 push ups, 20 knee raises and 10 pull ups should feel very comfortable on their own, meaning you should be able to do 60 squats, 45 push ups, 30 knee raises and closer to 15 pull ups.

Prioritize
The last pull-up is where many Century hopefuls fail. Make the pull-up and pull-up related work the centerpiece of your efforts. The push up is also a natural focal point – follow the progressions in Convict Conditioning or Pushing The Limits!

That’s it! Now all you have to do is start somewhere, preferably well within your comfort zone, and then let the Replek catch up with you and unfold. Enjoy the journey, have fun, and get strong!

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Karl Kristian Indreeide, PCC, is part owner of Gym Ila in Oslo, Norway, where he teaches kettlebell and bodyweight training. He also runs HAVA-Instituttet, which provides consultation, seminars and full-scale health and social services.

PCC in the UK

June 30, 2015 By Adrienne Harvey 18 Comments

Al and Danny Kavadlo with Senior PCC Adrienne Harvey

After the first ever Progressive Calisthenics Certification Workshop in the UK (Newcastle England), Al, Danny, and I agreed that while every PCC workshop has been fantastic—including the very first one in St. Paul, MN just a little over 2 years ago—it seems like each and every one continues to improve. By now, the news about the PCC and Convict Conditioning has spread around the world, allowing Dragon Door to bring this information to even more locations. While the Newcastle PCC was the very first held in the United Kingdom, it’s already very apparent that will be the first of many.

It is always an extreme honor to have the opportunity to teach, coach, and contribute a little of my own experience to the PCC. And when the participants are so eager, prepared, and able to instantly understand and apply the cues and information, then it is that much more rewarding! This group brought so much strength, skill, and bravery that every participant had at least one major PR. More importantly, they also had insights and realizations which will exponentially increase their value and effectiveness as instructors.

The overall strength of everyone in the group was demonstrated with the unprecedented lists of groundbreaking personal achievements. A full 1/3 of the group performed their very first human flags at the workshop! Among the other standout first time accomplishments were six first one arm push-ups, fifteen first clutch flags and even a first one arm pull-up!

While almost everyone attending the Newcastle PCC was a fitness instructor, trainer, or fitness business owner, there were a few highly dedicated enthusiasts in attendance as well. I am always impressed by the dedication and enthusiasm of these participants, many of who may be stepping far outside the usual territory of their day job. It seems successful professionals in all fields recognize the value, efficiency, and convenience of bodyweight exercise as taught at the PCC.

The large group of well-prepared participants included an impressive number of women. Far from being intimidated, these women were strong, did pull-ups, and performed advanced variations of nearly every exercise.

GymNRG was already an ideal location for the PCC (including a custom indoor pull up apparatus that I would LOVE to duplicate), but host Steven Hope went the extra mile and had a scaffolding structure erected just behind the studio. For the first time ever (even the weather cooperated) we were able to hold the flag and muscle-up portion of the workshop outdoors on this optimal setup.

This authentically reproduced “street workout” setup was further put to the test when Barstarrz athlete, Stephen Hughes-Landers (Lambarstarzz), Adrian Harrington, and Fitz Dubova performed some impromptu freestyle demos for us after the workshop.

Renos Panagidis and I with Barstarrz World Champion, Stephen Hughes-Landers

I am proud of each and every one of the newly certified PCC Instructors (as well as those who need to complete their video tests), especially since they will now be representing our PCC program and hopefully encouraging others to train in this fun and effective way.

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Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, has been RKC Certified since 2010, and RKC Level 2 certified since 2011. Kettlebell and bodyweight training have been crucial in Adrienne’s personal quest for fitness. A core member of the PCC team, Adrienne loves sharing her knowledge with small groups and individuals. She also loves to develop recipes and workout programs to further support performance, body composition, and of course—FUN. Go to http://www.giryagirl.com for more information about Adrienne.