PCC

Unlock the Power of Your Mind for Greater Bodyweight Strength

October 20, 2015 By Logan Christopher 17 Comments

Logan Christopher Demo Straddle Back Lever

When I was growing up I had a fantasy of being strong, quick and agile. Basically, I wanted to be a ninja. As a scrawny and weak kid I was anything but.

Years later as I entered into adulthood I realized that this was something I could actually go about changing, and thus, my long path into strength and exercise began.

Since I didn’t have the best start, I sought out other means to help me gain the super powers I dreamed of. Steroids were always out of the question for me, so what else was there?

It appeared to me that mental training was largely unexplored territory. There was a lot of lip service paid to the idea, but not a whole lot of concrete methods to this seemingly esoteric field.

I had a couple of early and impactful experiences, yet so much of it was fluffy. If someone said to you, “Just exercise,” you wouldn’t actually have any idea or insight into how to do it correctly. Yet in the mental game you’re often simply told to “believe in yourself” without so much as a process on how to do so.

This made me even more determined to get answers. Just like in my strength pursuits, I was dedicated. And after some time I was fortunate enough to stumble upon some great teachers.

In the end I decided it was up to me to write the book I wish I had when I was starting out. And I’m proud to see that John Du Cane saw the need for a book like this to complement all the great physical exercise and health training manuals that Dragon Door has made available.

So when I recently presented at Dragon Door’s inaugural Health and Strength Conference, I noticed a commonality about several examples I used in my presentation on how to become instantly stronger using the power of your mind. Most of them had to do with bodyweight exercises!

Logan Christopher Presenting at Dragon Door's Health and Strength Conference, 2015

I talked about myself being stuck at a single freestanding handstand pushup until I realized I had a mental block. When I removed that through a simple process, I immediately hit a double, followed by a triple, and within a month nailed six reps.

I showed how I improved a friend’s yoga posture…without even focusing on that move at all.

Then live on stage at that event, I took a woman from two one-arm pushups to busting out seven. This was done without a single tip on technique but by getting her nervous system activated in an optimal way through “visualization”. (I put that in quotes because what I do is not the typical visualization that most people are familiar with.)

It’s not that the performance boosting mental training skills only work with bodyweight. Far from it. But maybe there was something to this idea.

One of the reasons you and I love bodyweight exercise is because there seems to be a higher degree of self-awareness that comes into play.

This still occurs with weights, especially if you actually pay attention to it, but even more so in bodyweight, probably because you are both the resistance and the one resisting.

This kind of self-awareness is critical for stepping behind the curtain, so to speak, in your mind, to help you get even better results.

As such, this makes a case for more of the nervous system being at play, rather than just using muscle. And if the nervous system is being used, we can definitely work to optimize it through mental training.

Logan Christopher Coaching Flags
At the recent PCC in Mountain View, the Kavadlo brothers talked a lot about the nervous system activation required in all the moves we did from flags to levers to pushups.

What I’ve found in studying and experimenting with mental training is you can basically change how your nervous system works in regards to any exercise. And the higher the skill component of the move, oftentimes the more impactful the results become.

Muscle is good, but it is only one piece of the strength puzzle, of which there are many more. These include:

Technical ability
Nervous system
Beliefs
Internal dialog
Tendon and ligament strength
Bone strength

Yes, we can get the nervous system to work better through physical things like tensing other parts of the body to create more strength.

We can also approach it more from the mental side. What I like about this is you’ll often find you can do things easier and better, with less effort when you do it right.

After all, who is stronger, the person who can hold the human flag easily or the one that needs to work really hard to do so?

I’m not saying that you won’t ever need to work hard. But when you truly use your mind you may be surprised at just how much further you go.

Your mind governs everything you do, in your workouts and otherwise. So doesn’t it make sense to spend your time maximizing it?

More attention gets paid to learning a new exercise variation, the technical aspects of how to do it, and then programming for training.

Of course this is all important.

But HOW you think about all of the above can do even more to determine your results.

In my new book, Mental Muscle, there are tons of step by step drills, not just theory. In doing some you’ll get to experience tangible results just like you would expect in doing exercises from an exercise book.

So let me take you “behind the curtain” to show you more how your conscious and subconscious mind works so you can put it to use in becoming stronger.

I had the great honor of having Paul “Coach” Wade write the foreword to Mental Muscle. In his books he’s talked about the mental side of training. In fact, most of the great strength training books over the decades have had at least a chapter devoted to the subject.

If you’re into bodyweight training I highly encourage you to check it out. If it adds just 10% to what you can do, wouldn’t that be worth it?

***

About Logan Christopher: Logan Christopher has been called a physical culture renaissance man as he is accomplished in a wide range of strength skills from kettlebell juggling, performing strongman stunts, and bodyweight exercises. He is the author of numerous books including Mental Muscle, Secrets of the Handstand and The Master Keys to Strength & Fitness. In addition, he’s spent the last several years going deep into mental training to find out what it takes to really excel and tactics that can help people instantly improve their exercises. You can find out more about all this at http://www.legendarystrength.com/.

The Hidden Powers of Short Bridges and Shoulder Stand Squats

September 29, 2015 By Adrienne Harvey 35 Comments

Shoulder Bridge

Over the past few weeks, I’ve been conducting a little experiment. Due to an intense work schedule, combined with not getting enough sleep, I found myself in a condition that was not optimal for intense workouts. So, I decided to revisit a few of the early steps of Coach Wade’s “Big Six.”

In Convict Conditioning, as well as at the PCC, the warm up for the work sets of our training can come from practicing earlier steps of the movements. For example, if our work sets consist of knocking out reps of full bridges, we would warm up for them with a few meaningful sets of short bridges or straight bridges (the first and second steps of the progression in Convict Conditioning).

The first step of the Convict Conditioning squat sequence is the shoulder stand squat. This step is outlined in the original Convict Conditioning book, but explained in a little more detail in the Convict Conditioning Ultimate Bodyweight Squat Course DVD and Manual. This move is controversial because for many beginners (especially those who are overweight), getting down on the floor, and essentially getting upside down, will present a big obstacle right away. Then, if they’ve managed to get into the shoulder stand, it can be difficult for some larger people to get into the end position simply because they may be in their own way. This can be a major obstacle and it really doesn’t take that much extra weight to cause either of these issues. So at the PCC, we teach some other beginner drills which are more easily applicable to people of all shapes, sizes, ages, and fitness levels.

However, I’d recently managed to mildly annoy—but not injure—my left knee. In general, I tend to err on the side of caution and will make no apologies for stopping an exercise or movement if I feel a certain type of discomfort. Over the years I think this attitude this has helped me remain uninjured even while doing a fair amount of intense training and advanced drills. Exercise should make us stronger, not screw us up!

Shoulder Stand Squat Sequence

Though accidents happen, avoiding injury during training should be a top priority. While we are all continually encouraged to “get outside our comfort zone,” part of our own individual fitness journeys should include learning to carefully monitor our physical selves. This of course will be different for everyone, and will change as we age. I’m not saying that we should be afraid of what we’re doing in the gym or in life, only that it’s a good idea to start paying attention to, and learning to understand the subtle signals from our bodies.

So I wondered what kind of benefits my annoyed left knee could gain from the shoulder stand squat—and if the unweighted movement might give me the chance to analyze what might have happened in the first place, or at the least identify some trouble spots. I also started to consider what some of the other beginner steps could bring to my other challenges and goals.

The following is what I did, at a reasonably slow speed, which took a lot of control:

Two rounds:

Short bridges – 25 reps
Shoulder stand squats – 25 reps
Bar Hang – 1 minute
Full bridge
Plow stretch

The rep range in my example above was chosen since those were the Convict Conditioning “intermediate standards” for the short bridges and shoulder stand squats. This wasn’t meant to be an especially taxing workout, but I did find parts of it surprisingly challenging, in a way that indicated I might be working with my nervous system as much as my muscles. The above rep ranges are not necessarily appropriate for everyone, and will take some experimentation. When in doubt, do less on the first round to figure out where you stand (and where you stand on that particular day).

Adrienne Timed Bar Hangs

Intrigued by the CNS response of the above example, on a day following a very challenging kettlebell workout in the same week, I decided to make a different version but with the same general ideas:

First round :

Short bridges – 25 reps
Shoulder stand squats – 25 reps
Crow stand – 1 minute
Full bridge
Plow stretch

Adrienne Crow Stand

Second round:

Short bridges – 25 reps
Shoulder stand squats – 25 reps
Wall handstand – 1 minute
Full bridge
Plow stretch

I ended with Coach Wade’s “Trifecta” and some deep squats. Everything felt easier and better executed.

Going back to the more advanced drills the next day, I had a new confidence, and could tell that progress was made that week, just from the two small sessions with the earlier steps. Since then, I’ve made it a point to have more sessions like these during a typical week.

I encourage you to revisit earlier steps you have learned from Convict Conditioning and/or the PCC Workshop. Even if you feel like you’ve long-since outgrown them, they still hold their own challenges and can teach you a lot (especially if you go purposefully slow). For those of us who are instructors, they also help us stay sharp and empathize with our clients when explaining and working through those beginning progressions. Never underestimate the power of those early steps!

***

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.

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

***

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

“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!

****

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.

***

Don’t Mess With Texas

May 19, 2015 By Danny Kavadlo 16 Comments

Danny Kavadlo With Awesome Hat

My brother Al Kavadlo and I rode into town this past Friday rarin’ to go, looking forward to bringing Progressive Calisthenics to the Lone Star State for the very first time. The bodyweight beasts we encountered were obviously just as excited as we were, judging from the incredible level of enthusiasm, energy and positivity!

Day One

I love the first day of the Progressive Calisthenics Certification. We enter the room as strangers but leave as family. From one-arm push-ups to full press flags (even a first-time one-arm pull-up!), many PR’s were established, as many bonds were made. The calisthenics wrecking crew muscled up to the challenge and then some.

More human flags than you can shake a stick at!

Day Two

The roadhouse thunder raged on during Day Two. Squats, lunges and pistols were followed by back bridges, gecko bridges and even stand-to-stands! We got down on the ground for the mid-section holds and back up on bar for back and front lever progressions. The feats of strength, balance and flexibility were rivaled only by the solidarity and encouragement. This group of Texas tornadoes delivered the goods!

Day Three

The last day of PCC begins with hand balancing and ends with the Century Test. But the true balancing act is juggling the emotional highs of such a special experience with the bittersweet feelings of leaving our new-found calisthenics brothers and sisters. The real test lies in the days to come: now that this world-class experience comes to an end, how do we maintain the strength, the technique and the bond we all shared with one another?

PCC Texas Partner Pistols

Sure ‘nuff, even though the weekend is now over, our journey is just beginning. Thanks to the PCC blog, Dragon Door’s extensive library and Dragon Door’s upcoming Health & Strength Conference, the PCC community will continue to grow. Remember, the first rule of PCC is you do talk about PCC, so keep on spreading the word!

We’re fixin’ to head back, y’all hear?

PCC Dallas Texas 2015 Group Photo

The posse’s getting bigger,

-DK

***

Upgrade your Life and Looks with the Knee and Leg Raise Chain

May 5, 2015 By Adrienne Harvey 46 Comments

Adrienne Harvey Hanging Knee Raise

The humble but powerful knee and leg raise progressions featured in the PCC Workshop and Convict Conditioning don’t always get as much attention as some of the more visually intense exercises. Even though these moves might not be tailor-made for showing off online, don’t underestimate their importance. These progressions are the sort of “strong silent type” movements which build the muscles and coordination necessary to attempt many more advanced moves. In the context of the Century Test, the 20 knee raises also (along with the bodyweight squats) have the same requirements in the men’s and women’s tests. These 20 knee raises have sometimes been or directly led up to the make-or-break moment in a Century Test.

Testing aside, the hanging knee raise and leg raise progressions are not only great for working on your midsection, they’re a great reason to spend more time hanging on the bar and strengthening your grip. In the video at the end of this blog post, you’ll see just one of the many possible grip variations you can use when practicing hanging knee raises. Almost by accident I started doing a challenging fingertip variation—just because the available overhead support happened to be an I-beam. It was a fun challenge that really raised the difficulty of a few sets of 25 knee raises in my workout that day. Hanging knee and leg raises are also a great way to determine what you need to work on most. What “gives out” first? Your abs? Grip? Shoulder engagement? Start in on a max or near-max set of hanging knee or leg raises and you’ll soon find out!

In a crowded gym with people fighting over the more “traditional” or ab-specific items, all you’ll need to do is find a good overhead bar and you’re set. Out in the “the wild”—on a municipal fit trail (like the one in my video) or even a playground, you can easily get in some ab work, without having to lay on the ground that might be muddy. The powerful knee and leg raise drills leading up to the hanging bar work in Convict Conditioning are extremely valuable, can be practiced anywhere at all, and start at a level where literally anyone can begin and benefit. If you’re still “on the ground” with your knee and leg raise progressions, you can always still work on your strength and strategy with timed hangs on the bar.

To meet PCC standards, you shouldn’t be swinging around with your hanging knee raises. A quick but not-so-easy way to make sure you don’t swing is to really control your grip on that bar. RKC kettlebell enthusiasts will recognize the idea of trying to “bend” or “break” the bar (or in their case the kettlebell handle). In the video below I break some sticks to give you the idea. Thinking of bending the bar in this way will stabilize your upper body and give you a solid foundation for hanging knee raises, hanging leg raises and any number of twisting variations that would otherwise have you looking like an out of control set of human wind chimes. Keeping yourself in control on the bar is a great habit to start developing and to have in your personal toolkit.

Adrienne Harvey Hanging Pike Raise

You can use the hanging knee and leg raises to a work on your grip, and to strengthen your other moves. Really, any time spent working on the bar will have positive effects on your training, strength, and physique. While many of us don’t publically talk about this last item—our physical appearance—let’s get honest about it for a minute. It’s simply human nature for us to want to look our best (at least to our own definitions). While the real benefits of these hanging knee and leg raise progressions are increased usable strength, a great side effect is some muscular development in the midsection. Provided your nutrition is in line, this can result in the coveted six pack, or the “flat tummy” touted in women’s fitness marketing. While I personally think performance and strength are better long-term motivators, having those positive visual side effects certainly doesn’t hurt! I will say that most people seem to have better long term training commitment if outward appearances are not their ONLY motivator.

Having a strong, trained midsection really sets you up for success (and safety, since a strong abdomen protects your back) with all kinds of lifting and other fun activities. I could even go so far as to say that having a strong midsection can generally improve your quality of life. (You can do everything from lift everyday heavy objects without injury to holding your own while trying a new activity like stand-up paddleboarding.)

Once you’re comfortable doing a few hanging pike raises (the PCC term for a leg raise taken up to shins to the bar) and have a reasonable grasp on pull ups, you can also try a fun and useful move called the “rollover”. While some people like to kip into this move, if you have the requisite strength, you don’t have to! Perform about ½ of a pull up, then pull your straight legs up and slightly past the bar, you’ll easily roll right over and be on top of the bar. This is a great way to practice bar dips or negative muscle-ups without burning yourself out trying to get on top of the bar. It’s also a lot of fun and looks cool! Towards the end of the video below, I demonstrate the rollover somewhat slowly so you can see what’s happening. While I had the necessary strength to do this move for a very long time, figuring out the timing of it was the crucial key.

This video is a medley of hanging knee and leg raise tips, variations, and training ideas I’ve put together just for you:

How are you using the hanging leg raise chain in your training?

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Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, originally RKC Certified in 2010, and RKC Level 2 certified in 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!

PCC Germany: Rock You Like A Hurricane

April 21, 2015 By Danny Kavadlo 17 Comments

Danny At PCC Germany 2015

Here I am. Munich’s second Progressive Calisthenics Certification workshop. It seems like only moments ago, my brother and PCC Lead Instructor Al Kavadlo and I traveled to KRABA, one of the most spectacular training facilities in the world, to deliver Germany’s first ever PCC. Well, history repeats itself and our second event in “The Fatherland” proved to be just as awe-inspiring as the first.

Bodyweight enthusiasts, professional trainers, students of movement and teachers of strength came together to change the world… one pull-up at a time! PCC is never your typical certification. Our group was hungry and focused, eager yet humble. Not to mention passionate. My kinda people!

PCC Germany 2015 Group Photo

This crew came from far and wide. Bodyweight beasts from nine countries in all were represented: In addition to Deutschland and the United States, those in attendance hailed from Switzerland, Austria, Spain, France and Croatia. There were even participants who traveled from Egypt and Abu Dhabi! This event may have been the greatest calisthenics cultural mecca I’ve ever personally witnessed—the experience of a lifetime! Highlights included over 25% of PCC attendees executing a muscle-up for the first time!

Muscle Up PR at Germany PCC

If you think that’s amazing, then how about this? 24 out of 26 achieved their first clutch flag; we even had some first press flags! And that was just Day One! The following days saw record numbers of L-sits, dragon flags and pistol squats. There were even a few gecko bridges in the mix!

Gecko Bridge Germany PCC

History was made and personal bests were shattered again and again –but the solidarity amongst us was the most amazing thing of all.

There’s no one like the PCC candidate. It’s a very special person to forgo the tired, beaten path of modern, conventional fitness and aspire to inspire (and perspire) in the wild bodyweight kingdom. No equipment – just us! It’s time to accept that this new breed of fitness professionals is here to stay. The winds of change, if you will.

Scorpion At Germany PCC

Al and I are keeping busy. PCC makes its debut in Italy this weekend. May and June sees the PCC coming to Dallas, New York City and the then back to Europe for the UK’s first PCC. I can’t wait to see YOU there!

Keep the dream alive.

-DK

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Aspiration, Inspiration—And The Quest For Enlightenment Through Calisthenics

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

Al Kavaldo Instructing PCC

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

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

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

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

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

Al Kavadlo Zen Hang

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

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

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

Al Kavaldo Back Bridge PCC

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

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

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

Al Kavadlo Handstand On Arch

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

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

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

Kavadlo Bros Archer Pull-Ups

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

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

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

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

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

Happy Days At PCC Milwaukee

November 11, 2014 By Danny Kavadlo 25 Comments

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!

Milwaukee_PCC_Group_Photo

The posse’s getting bigger,
-DK

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