Progressive Calisthenics Certification Workshop

Trans-Atlantic Antics: Behind the Scenes At PCC 2018

December 11, 2018 By Al Kavadlo and Danny Kavadlo Leave a Comment

Those of you who have been following this blog for the last six years know how serious we are about calisthenics. If you’ve spent any length of time at all on these hallowed pages, then you’ve heard about the amazing purity of owning a body that is truly “self-made.” We speak of minimalism in equipment, clarity of mind, strength in simplicity. And ripped abs.

You’ve also read the incredible stories that surround every single Progressive Calisthenics Certification: the friendships formed, the fantastic networking opportunities, and the timeless bonds created between calisthenics freaks and geeks from all over the world. At PCC, we encourage an experiential learning environment, where everyone is involved in every step of the process—you can almost feel yourself getting stronger!

Here on this blog, we’ve waxed philosophical about the numerous PR’s, feats of strength and profound life experiences shared PCC weekend, but what we rarely talk about is this: the wacky antics that ensue!

Rock n roll dreams come true at this post-PCC tattoo convention!

That’s right. When the Century Test is over and the Certifications have been handed out, after the love, the hugs and the high fives, we all like to have a little fun. Perhaps, punch-drunk on adrenaline, we stick around to hang out with everyone who wants to spend time with us on that final day of PCC.

And believe it or not, there are always some folks who want to get back on the bar for a few last reps. Sometimes it’s a free-style pull-up jam!

womens pullups London PCC 2018 — Representing the strong women of PCC!

If you’ve ever wanted to dragon flag off Danny, stand on Al’s bridge, try a crazy move or take a crazy photo, then now you know: it all happens after hours at PCC!

As 2018 winds down to a close and we reflect back at the places we went and the people we met, we can’t help but to feel like the luckiest guys in the world. It’s a privilege that we get to spread the word of progressive calisthenics. It’s an honor to train with each of you. The PCC community includes us all.

This past year was host to Progressive Calisthenics Certifications in Beijing, Shanghai, London, New York City, Amsterdam and Austin. Each one was unforgettable.

And 2019 is looking just as bright! With PCCs already scheduled stateside in Colorado and Georgia, and overseas in Vienna, England, and Taiwan, next year promises to be even more over-the-top than ever!

In the PCC Universe, we are all more than simply calisthenics instructors and practitioners: we are family. If you’ve ever considered attending a PCC, this is the time. We wanna see your pull-ups! Hey hey hey! Keep the dream alive!

Progressive Calisthenics Returns To Beijing

August 29, 2017 By Danny Kavadlo 2 Comments

Last week, the Progressive Calisthenics Certification made its return to Beijing, China for the third time in just 18 months. Once again, I had the esteemed pleasure and honor of traveling to the Far East to lead a group of forty calisthenics enthusiasts through the school of Street Workout.

And what a thrill it was!

Based on the teachings of Paul “Coach” Wade’s best-selling Convict Conditioning series, the PCC is a three day, experiential course that not only teaches all the bodyweight basics like push-ups, pull-ups and squats, but also the more elite moves like muscle-ups, human flags, bar levers and more!

The course also details a magnitude of progressions, regressions, teaching methodologies, principles and programming, which can be employed for a lifetime of personal practice and shared instruction. We don’t just show you the moves—we give you the tools!

China PCC 2017 push-ups

The incredible group in attendance included calisthenics die-hards hailing from China, Taiwan, Korea, South Africa, Italy and even the good old USA! One of my favorite aspects about calisthenics is that it unites and celebrates people from different cities, countries and continents. There’s nothing quite like traveling half-way around the world and meeting new people who feel like old friends.

Beyond geographic boundaries and cultural divides, the bodyweight brother- and sisterhood prevails. It’s very much a family affair.

China PCC 2017 Straight Bridges

This team of Beijing bad-asses was a particularly strong group. On the very first day, history was made when four of the attendees performed a one-arm pull-up! It’s been said that only one in 10,000 people can pull off this incredible feat of strength. Indeed, Beijing was host to a fantastic crew of calisthenic killers!

China PCC 2017 One-Arm-Pullup — One arm pull-up at PCC.

In fact, I’m always blown away by what I see at the Progressive Calisthenics Certification. It’s a place where new life experiences are made, shared and celebrated. The personal records set (and the personal bonds born) live on, even after the workshop has commenced.

China PCC 2017 squats

When all is said and done, it went by too fast. The three days we spent in Beijing were magnificent and I’ll never forget them. I look forward to PCC’s return to the Forbidden City. Until then, I’d like to thank our partners at Beijing Science and Technology Publishing for organizing this event, the University of Physical Education for the use of their phenomenal facility, and of course—and most of all—everyone who made the voyage to train with me, dare with me and become a certified PCC Instructor! Congratulations to you all!

Keep the dream alive. The posse’s getting bigger!
-DK

China PCC 2017 Group Photo

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Danny Kavadlo is one of the world’s leading authorities on calisthenics, nutrition and personal training. He is the author of several best-selling Dragon Door titles including G ET STRONG and STRENGTH RULES. Danny has been featured in the New York Times, Men’s Fitness, and the Huffington Post. He is a regular contributor to Bodybuilding .com and TRAIN magazine. When not working one-on-one with clients in his native New York City, Danny travels the world as a Master Instructor in Dragon Door’s internationally acclaimed Progressive Calisthenics Certification. Find out more about Danny at www.DannyTheTrainer.com

Progressive Calisthenics In The Forbidden City

November 29, 2016 By Danny Kavadlo 13 Comments

China PCC 2016

Never in my life did I imagine that my calisthenics journey would take me all the way to Beijing. I knew that working out would get me in shape: lean, fit, solid and strong. It was also very obvious to me how much fun I was having in my training. And, yes, I was certainly aware of what a remarkable community I had stumbled upon (although I must confess: I didn’t realize quite how many amazing people I’d meet along the way).

Without a doubt, there were many virtues that I predicted, even expected.

But this? Flying halfway around the world to a foreign land and meeting a roomful of strangers who felt like my brothers? Well, damn. This was some other worldly stuff indeed!

We’re big in China! Other-worldly indeed!

But upon reflection, it makes sense that the Progressive Calisthenics Certification has traveled all the way to China (twice!) in 2016. After all, the Chinese have an ancient tradition of bodyweight practice.

From Kung Fu to moving meditation, it’s plain to see that minimalism, honesty and purity are rooted deep within Chinese physical culture. When I think about it, the massive success of the Chinese translations of so many Dragon Door titles (like Convict Conditioning, Diamond-Cut Abs and Pushing The Limits) really isn’t surprising at all. No matter what side of the world we’re on, us freaks and geeks of fitness have much more in common than apart.

Interestingly enough, John Du Cane (arguably the greatest pioneer in modern fitness) founded Dragon Door in 1991 as medium to introduce the Eastern practices of Tai Chi and Qigong to the Western world. Twenty-five years later, we are now introducing the Western practice of Street Workout to the East. It comes full circle.

When PCC Instructor Annie Vo and I stepped off the plane in Peking International Airport, we got even more than expected. Any possible cultural or language barriers were non-existent that weekend, as we all spoke the same language of movement and harmony.

chinapcccossacksquats4

It was a tremendous honor that this certification was held at the Fitness University of Beijing. Further, our hosts Beijing Technology Publishing did a stellar job at assembling an all-star group of practitioners, trainers, coaches and bodyweight warriors. They even brought in television and film crews to document this monumental occasion. We are grateful for having been a part of it.

As is always the case at PCC, there were numerous PR’s, feats of strength and groundbreaking physical achievements. We muscled-up over bars, defied the laws of gravity and let our freak flags fly. The calisthenics fanatics of Beijing proved to be an unstoppable force to be reckoned with during this amazing experience.

When all is said and done, the weekend flew by. The hours and days we shared teaching, training and learning together proved to be the experience of a lifetime. I’d personally like to congratulate this fantastic group of newly certified PCCs. We came a long way for this event. Thanks to each and every one of you for making it so incredible.

Keep the dream alive,

-DK

China PCC 2016

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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 Strength Rules, Diamond-Cut Abs and Everybody Needs Training. Most recently, he co-authored Street Workout with his brother, Al Kavadlo. 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

Five Tips to Crush the Century

November 1, 2016 By Bret Hamilton 4 Comments

Al and Danny Kavadlo

As a recently christened Progressive Calisthenics Certified coach, the Century Test is very fresh in my mind. The Century tests multiple qualities: speed, strength, endurance, and also has fairly strict technique standards for each rep of your squats, push-ups, hanging knee raises, and pull-ups/Australian pull-ups. Even though it’s not what I’d call easy, don’t let me fool you, the Century Challenge is defeatable, nay, crushable, if you prepare for it properly. Stay with me as I lay out the groundwork for what made me successful when it came time to test on the final day of my PCC.

First off, if any of the guys and gals out there who attended the June 2016 PCC in NYC are reading this…wow! We had some seriously strong individuals attend the PCC in New York, and there were a handful of people who were doing things above and beyond what I’ve ever seen in person before: freestanding handstand push-ups, stand-to-stand bridges, strict muscle ups and human flags. It was seriously impressive. Yet when it came time to do the Century, some of the same people who were performing those moves met it with a huge amount of apprehension, as if they had not prepared for it properly.

Here’s the thing: The Century is NOT a test of pure strength, it is a test of strength-endurance. You don’t need to be the biggest or strongest in order to destroy the 8 minute mark, but you need to train for it in a very specific way to minimize your time and need for recovery. Start preparing for it months in advance to give yourself a few attempts at it to see how you’re progressing, and make tweaks to it. Also, watch the videos of Al, Danny, and Adrienne demonstrating it. These videos were a serious help to me, because they gave me reference points for how quickly it could be done, and also made the technique standards appear more clear to me.

Rather than rehash technique standards for the Century, I’m going to assume you already know them, and if you don’t, go make sure to follow the link above first and then come back and finish this article. But I will say that in order to crush the Century, start by incorporating the following strategies in your training:

Al Kavadlo Pull-up at the UK PCC

1. Use the specificity principle to your advantage.

The test goes squats first, then push-ups, then knee raises, then pull-ups/rows. You should train the exercises in this order in your workouts, even if you are not doing the exact variations included in the Century test (i.e. you’re training movements in the same family of exercises, but not necessarily the ones specifically tested).

For added benefit, minimize your recovery time between those movements, transitioning from one to the next with little to no time between. This will prepare your body, and your mind for moving quickly. Remember, I’m helping you prepare to CRUSH the Century, not just pass by the skin of your teeth. Move with purpose.

2. Be confident doing push-ups that are harder than the ones tested in the Century.

Push-ups are one of the toughest parts of the Century Test, just because there are so many of them. If your pushups stink and you practically exhaust yourself doing them, you will set yourself up to fail when it comes to doing the pull-ups/Aussies because by then your arms will be shot.

In Convict Conditioning terms, this means guys should be able to comfortably do Close Push-ups and Uneven Push-ups, and ladies should feel confident doing 1/2 and Full Push-ups. Even if it’s only for a few reps, working at a strength level that is higher than what is required of you on test day is a smart idea. Your goal should be to have those pushups feel EASY come test time.

3. Save time in the hanging knee raise by mastering the hollow body position.

When hanging on the bar, the hollow body position is achieved by making a slight posterior tilt with the pelvis (belly button tucked up toward your chin), and actively pulling the bar down towards the floor. If you can hold this position, you should start to be able to do your knee raises faster and cleaner than when you just hang out like a limp string bean. Practice explosively pulling your knees to your chest and forcefully extending them straight, all while maintaining the hollow body position, so you don’t sway around like a flag in the breeze.

Bret Hamilton Thompkins Square

4. Train your knee raises and pull-ups back to back.

This is the tip that made the Century such a snap for me. I tested myself a few times before heading to NYC in June, and each time I was able to complete the entire Century in under three minutes. How? When I hopped up on the bar to do my knee raises, I never let go when transitioning to do my pull-ups.

Though it made training higher level strength pull-up exercises harder, it did make me improve my strength-endurance, which is the number one quality tested by the Century. I even went one step farther with myself and purposefully trained my knee raises slowly 5 seconds up, 5 seconds down to force my grip strength to be challenged, then proceeded to get after the pull-ups, which was a real challenge. It over prepared me for the test, which was what I was after!

5. Over-train your grip strength to have peace of mind come test day.

If you lack grip strength, you will fail the Century. Don’t let that be the reason you failed, when grip training is so easily supplemented into a regular training program.

Do it first, when you’re fresh. It makes the rest of your workout challenging.
If you’re a gal, I recommend being able to hang on the bar for a minimum of 60 seconds, preferably more. Overcompensate in your training by hanging from a towel in one hand, and the bar in the other. Build up to 60, then repeat with two towels. If you can do this, your grip is good.
If you’re a guy, the twin towel hang for 60 seconds is my minimum recommendation, but would prefer if you could hang from the bar by one hand for at least 30 seconds each, and possibly with your hands stacked one on top of the other on a towel for 30 seconds each.

Again, make sure your grip is way better than what is required for the Century, and you’ll have peace of mind when it comes test day.

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Bret Hamilton is the head coach and co-owner of Constant Forward Progress-Bodyweight and Kettlebell Training. He and his wife Megan live and train near Portland, OR. When Bret isn’t working with clients in the gym, he loves to jump on the trampoline, play pickleball, read a great book, and relax to video game now and then. You can learn more about Bret and CFP at constantforwardprogress.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.

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/.

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 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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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.