Progressive Calisthenics Certification

My Calisthenics Journey to the PCC

September 4, 2021 By Al Kavadlo Leave a Comment

Hey hey hey! I’m Al Kavadlo. I’ve been doing calisthenics and nothing else for twelve years.

I remember in 2009 – a little before my 30th birthday – I decided I wanted to learn the handstand. The early days involved a lot of falling, but after a while I was able to catch myself and little by little those holds became longer and more consistent.

I’d been working out for over 15 years by that point and I was already a successful personal trainer–yet I was just starting to realize there was more to fitness than simply being able to lift something heavy. Something about the synergy of calisthenics was irresistible to me: the raw minimalism, the self-empowerment, the creative element… or maybe just that the moves looked so bad-ass!

Handstand push-ups replaced military presses. Pistol squats replaced leg machines and alternative push-up variations replaced traditional chest and arm exercises. Front levers, one arm chin-ups and other esoteric bodyweight exercises gradually became more interesting to me than conventional gym workouts.

I didn’t plan for it to happen, It’s not like I suddenly woke up one day and decided to be a bodyweight guy, but by the time I turned 30 my training was pretty much 100% calisthenics.

Back then there was hardly any information available about this type of training, so most of my learning came from my own trial and error. Fortunately I’d been lifting weights and doing pull-ups for a long time already, so I was able to progress fairly quickly. These days, my years of trial and error can work to your advantage!

Social media was still pretty new at the time but at a friend’s suggestion I started posting videos on YouTube and blogging about my training. I got my brother Danny involved and he and I kept challenging each other to improve and grow.

I started to gain a following online and I connected with others in the local calisthenics community. Eventually, Danny and I appeared in the Convict Conditioning series and I even landed my own book deal with Dragon Door Publications. I published Raising The Bar in 2012, which became a cult phenomenon. The book was ahead of its time, and was the first to deeply explore the possibility of training with nothing but a pull-up bar and a pair of parallel bars.

I continued publishing more books about calisthenics and in 2013, Danny and I started teaching the world’s first ever calisthenics based fitness certification, the now legendary Progressive Calisthenics Certification. It was dream come true!

The PCC has been often imitated but never duplicated. Over the years we taught and certified hundreds of trainers in over a dozen countries and scores of cities. We’ve connected with like-minded calisthenics enthusiasts all around the world. You cannot beat the energy, passion and attitude at PCC. It has to be experienced!

I kept refining my skills over the years – and through teaching them to others I further enhanced my own understanding of them. I’m 42 years old now and I’m in better shape than I was in my 20s.

I’m still teaching, still training, and still having fun. In fact, October 9-10, 2021, the Progressive Calisthenics Certification makes its return to my hometown New York City, the place where the bodyweight revolution got started all those years ago!

If you’ve ever wanted to train with Danny and me in person, then now is the time! If you’ve ever wanted to share in the excitement that is PCC, then your day has come! If you’ve already taken the PCC and are hungry for more, then this is your chance to re-certify. Come have a new life experience you’ll never forget. The PCC has grown and changed over the years, just as I have. Just as you have.

Check out this video and learn more about my journey:

Thanks for reading! I hope you enjoyed my story – if you did, then I hope to see YOU at PCC this October.

Til next time, I’m Al Kavadlo…

My PCC In Amsterdam

November 13, 2018 By Vít Stefanovič Leave a Comment

Vit Stefanovic PCC Certified in Holland with Al and Danny Kavadlo

The Progressive Calisthenics Certification is a unique life experience. This two day event allows exercise enthusiasts to gather, train and get certified as progressive calisthenics instructors by none other than the Kavadlo brothers, the world famous trainers and pioneers of the Street Workout movement!

The decision to attend PCC this past October in Amsterdam, NE was a definitive moment of crucial importance in my life. My expectations were very high. I am a dedicated teacher and student of calisthenics and both Al and Danny are role models for me. I’ve been reading their articles and watching their videos for years.

Day One

The dawn breaks outside and I’m one of the first attendees to arrive. I see some familiar figures in the back of the training hall and, sure enough, based on a big beard and lots of tattoos, I recognize the Kavadlo brothers. A thought slips into my mind: I know how they present themselves on social media, but what are they going to be like in reality?

I barely manage to learn the names of other participants, when Danny comes to us with a big smile and shakes everyone’s hand. Al joins us few minutes later, sits among us and we begin talking about the flight, about life and about how this is the first time he left his newborn daughter for this long. It feels like I’m talking with an old friend, not with someone I just met. But there’s no more time to talk – it’s 8:30 and PCC is about to officially begin!

Danny is the one to make the welcome speech and claims that when people arrive at PCC they are strangers, but when they leave, they are a family. Even though my expectations of this weekend are high, I remain skeptical.

We get started on push-ups, pull-ups, muscle-ups, bar levers and more! All of these modules start with beginner-oriented exercises and progress to more difficult ones, like one arm push-ups or muscle-ups.

As we practice the moves, it is interesting to notice, that no one is best in everything. Everyone has different strengths and weaknesses – and that is how it’s supposed to be! I helped explain a one arm push-up negative to Ben, my training partner, but it was Ben who left ME speechless, when he did a perfect one arm pull-up, a move, that is far beyond my grasp at this point!

We experienced many beautiful moments when we arrived at the muscle-up module. Muscle-ups, while requiring a fair amount of strength to perform, are also a skill, and there is no better way to learn a new skill than to have it explained in person and try it for yourself. Everyone gets super excited. It’s clearly a room full of bar maniacs!

Vit Stefanovic Muscle Up at the Holland PCC

Motivated by the mood in the room and the successes of others, everyone gives their best to the muscle-ups. Our energy appears to have no limits. Once the first person gets their first muscle up, a chain reaction is ignited. By the end of muscle-up session, five people get their first rep. If I haven’t seen it with my own eyes, I probably wouldn’t believe it.

When it’s our turn to try the human flags, we give it everything, just like when we did muscle-ups. Personal records are achieved on many flag variations. Once we are all done with the flags, it was time to cool down. Later that afternoon, Master Al shined, as he taught us more about the principles of progression, and his story of fitness and life. It was inspiring to hear his own story of going from a “towel boy” to becoming a world class calisthenics icon.

Day Two

We were all a little bit nervous on the morning of Day Two. Was it really such a wise idea to exhaust ourselves so much yesterday? After all, the Century Test remained. But once we start moving, these thoughts just vanish. We go through leg exercises and we learn, among other things, that clutching your palms like a pistol while doing a pistol squat doesn’t only look good, there is a practical benefit to it as well!

Somewhat wiser, we move on to back bridges. During the “free jam” ten minutes, that follow the back bridge module, I am honored to follow PCC instructor Robbie Taylor and show others a stand-to-stand back bridge. The applause makes me feel like a superstar for a minute. I was also able to test how strong my back is during the back bridge module.

Vit Stefanovic Bridge at Holland PCC

There is a short break and I think to myself: okay, squats and back bridges! Perfect! This should keep our arms fresh for the century test! Wrong. We then move on to handstands and floor holds, and our upper bodies are back to work!

As the morning’s training winds down, Danny leads us on a seminar of programming in the gym and putting the pieces that we have learned together. True to form, he also shares some hard-won wisdom and life lessons. We settle into the moment, but we all know what awaits…

PCC Century Test

The test is called “Century.” It requires 100 repetitions of 40 squats, 30 push-ups, 20 hanging knee raises and 10 pull-ups in perfect form and under eight minutes. These demands are not excessive for anyone with a solid foundation in calisthenics, but the tricky part is to do all it after two days of grueling training with sore muscles, not to mention the psychological pressure. Everyone has only one shot at passing the century test on location.

Two participants test at the same time: one is supervised by Al and the other by Danny. The others wait, cheer and congratulate. After eight rounds, I am in the last pair to test. By that time my nerves are almost killing me. Wearing a semi-sinister grin on his face, Danny tells me that this is what he has been looking forward to all weekend. I choose not to inquire at this moment – I hear the gong and I start.

My nerves calm down completely as I begin testing. I feel like a fish that has just been thrown back into water. I realize that this is what I do, this is what I live for and this is where I have broken, overcome and raised my limits countless times. Calisthenics is my passion and the blood in my veins pumps for it! I keep my reps slow and enjoy every single one of them. I finish my tenth pull up, even add an eleventh and shout Danny’s trademark “HELLYEAH!” Others gather around, congratulate me and I can hear from many people that my knee raises were really nice to watch: top form, zero swing, slow and in controlled fashion.

Danny is genuine pleased and says, “Thanks Vít, you just made my day!” It is a perfect ending to a perfect weekend.

In the end, three people did not pass the test. One attendee even managed to do 99 perfect repetitions, but failed to finish his tenth pull up. It was heart breaking. But none of the people who failed let that fact affect the mood in the room. PCC is more about the experience than the certificate. (Plus, they still have 90 days to submit a passing video.) It was now time to celebrate, ask questions, practice the movement we learnt, and of course pose for some crazy pictures!

Vit Stefanovic Pistol Squat

The End

At the end, I hug both brothers and I thank them for all the articles they’ve written and published, and how much they’ve helped me on my calisthenics and personal trainer journey. I can honestly say that they are the same awesome people in reality, as they are in media, and that it is so refreshing to experience such integrity, because it is so rare these days.

But did we arrive as strangers and leave as family? Yes, I truly believe that we did. But this doesn’t mean that we will all necessarily stay in touch or write every day. Quite the opposite: I may never see most of the people that I met that weekend again. But, the truth is that we were already a family; we just didn’t know it yet.

Everyone who is a longtime teacher and/or student of calisthenics has the same passionate soul, that steam engine that drives us to go on. It’s created by the never-ending hunger to break our own limits and help others do the same. This everlasting desire to improve ourselves, inspire others and let others inspire us is what united us all along. This is who we are and what connects us all.

Vit Stefanovic PCC Holland Group

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Vít Stefanovič (born 1991) is a passionate teacher and student of calisthenics. As a personal trainer, he loves to inspire and help others on their own calisthenics journey. He shares his insights on calisthenics on Czech website www.cvicenisvlastnivahou.cz, his Facebook page facebook.com/vita.osobni.trener and on Instagram instagram.com/vitatrener/.

Women in PCC

October 30, 2018 By Kristy Agan Leave a Comment

Kristy Agan PCC Pistol Squat

For many years, I have wanted to attend the Progressive Calisthenics Certification, and it was a thrill to finally get to do it last month in Austin, TX. After all of the anticipation, I knew it would be an unforgettable weekend. The best part was that I was able to take my husband along with me. After all, we’re a couple of calisthenics freaks, and it was our 17^th anniversary. This was the best way to celebrate!

But enough about him… he already got a little taste of the limelight in a previous blog. And while I’d love to talk about ALL of the amazing people I met there, I’m going to take a different approach: This is for all my strong girls! (It’s okay men. You can keep reading too.)

Throughout my 15-year tenure as a trainer, I have taken part in a great number of fitness related workshops. Over the years, I’ve noticed an interesting pattern. The “tougher”, for lack of a better word, the workshop is perceived to be, the fewer women are in attendance. Allow me to elaborate:

Several years ago, at my first RKC, there were approximately the same number of women and men in attendance. I was happy to see the ladies well represented! However, that was not the case at my RKC Level II, where I was very much in the minority. There were only three women (including myself) in the group. Rather intimidating! Nonetheless, we kicked ass right alongside the men. Since that RKC Level II workshop, I have recertified, and/or assisted at, several Dragon Door workshops. Sadly, this trend of fewer and fewer women in attendance has remained the same.

In fact, when I arrived at PCC, it appeared that I was the only female in a room full of 20 super strong men! Though I wasn’t completely surprised by this, I must confess that I was relieved when another female walked through the door.

This particular female, Mrs. Julia Harris, is 14 years younger than me, and a former gymnast. But I didn’t let that intimidate me either. I was stoked to have another woman there to share the experience with! Over the course of the weekend, Julia and I shared lots of laughs, high fives, and PR’s. We encouraged each other every time we performed on the bar, pole or mat.

PCC Austin Julia Clutch Flag

Here are some of the take-aways from that weekend that I want all women considering PCC to know:

– Both Julia and I were already well rehearsed in squats, push-ups and pull-ups. So ladies, I highly recommend that you show up with a solid foundation in the basics. Those three movements, believe it or not, are the baseline from which almost all the more advanced moves are built. Even if you cannot do a full pull-up (many women can’t… yet), I still encourage you to practice Aussie pull-ups, bar hangs, and other upper body pulling motions. There is no need to be nervous, regardless of what your fitness level is—PCC is for everybody! Be prepared and work on your version of “squat-push-pull” and you won’t find yourself struggling.

Kristy Agan Austin PCC Handstand – Amazingly, we both worked on “skinning the cat”, bar levers, floor holds and more! I might not be able to do a full bar muscle-up yet, but with the guidance of The World-Famous Kavadlo Brothers and the other amazing instructors, were able to attempt each and every movement on the schedule. We females were given the tools to either succeed in those movements that very day, or to take with us so that we can approach and conquer them in our own time.

That’s the point I’d really like to drive home: The level of instruction you will receive will enable and encourage you to do things you may not have expected. You may just surprise yourself!

– The PCC is an incredibly diverse curriculum. In a way, calisthenics is a great equalizer. Even if you reach a sticking point in one area, you will find that there is room to excel in others. In fact, in my unbiased opinion, the ladies ruled the squat and handstand portion of the weekend. Move over boys!

But this is the most important thing I observed during PCC. Pay close attention ladies….

– Throughout the weekend, Julia and I went shoulder to shoulder with the men. We attempted every exercise. Sometimes we failed. Sometimes we succeeded. And guess what? The men in the room also failed and succeeded right alongside us.

That’s right! No one got every technique. Additionally, all of the men cheered us on the entire time. I never felt that I wasn’t a part of the group, nor for one moment did it feel like I was in a “man’s world”. I honestly can’t put into words the camaraderie that I experienced. It has never been men vs. women. It is always athlete supporting athlete.

At the conclusion of this amazing weekend, after the PCC Century tests, the hugs, tears and high fives, I was approached by several of the male participants. They wanted to tell me that I “inspired” THEM! Go figure!

Many of the men wanted my husband’s and my info so they could stay in touch with us and visit our gym. Some also had training questions they wanted to follow up with me on—they were impressed with me as a trainer. Zero egos. Lots friendships were made that weekend that will not be forgotten. Words alone cannot do justice to bonds formed at a PCC certification. The weekend made such a great impression on me personally that I will be hosting a Progressive Calisthenics Certification at my gym, KA Athletics, in Rome, Georgia.

So, to all my girls out there, don’t let PCC intimidate you. Or any event for that matter! We are fully capable of standing side by side with the boys, and we should do so with our heads held high. Why?? Because strong people inspire each other, regardless of gender!

That’s right, ladies… we can swing from those bars too! We are strong. We are PCC!

Kristy Agan L-Sit Bar Hang

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Kristy Agan is a RKC Level II and PCC Instructor. She and her husband, Joe Agan, own KA Athletics in Rome, GA where she offers Personal and Group Training. Follow her on Facebook @Kristy Agan – RKC, Instagram @kristyagan and Twitter @kristyagan. Visit her website at kristyagan.com. She can also be contacted at kristyagan@gmail.com

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?

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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/.

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