workshop experience

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/.

Lost in Austin: Progressive Calisthenics in the Lone Star State

October 2, 2018 By Danny Kavadlo Leave a Comment

The last time that my brother Al Kavadlo and I rolled into Texas was back in 2015. It was also the last time the Lone Star State had hosted a Progressive Calisthenics Certification. It had been too long…

A lot has happened between then and now. Our latest Dragon Door title (and the only one to provide a definitive 16-week program) GET STRONG went to #1 on the Amazon charts. We also released our “calisthenics encyclopedia” of sorts, Street Workout: A Worldwide Anthology Of Urban Calisthenics. We’ve been busy!

And speaking of “worldwide”, in addition to the many PCC certifications throughout these great States, we’ve also had the privilege of instructing numerous workshops in Europe, Asia and even Australia. Between then and now, the PCC family has gotten even bigger!

In fact, last week in Austin was very much indeed a family affair… literally!

The father/daughter team of Mark Walker and Julia Harris proved their mettle as they re-certified and certified, respectively. They cheered each other on all weekend and ultimately smashed the Century! Also in attendance was calisthenics-couple Joe and Kristy Agan, who celebrated their 17^th wedding anniversary by attending PCC! Happy Anniversary guys—Joe’s first flag (pictured above) is our gift to you!

There were multiple PR’s over the course of this two-day event. It was truly an amazing thing to behold. The calisthenics killers of Capital City popped pistols, pressed push-ups and muscled-up high. There was even a first time stand-to-stand bridge in the group. There is something about the exquisite energy of a motivated and passionate team that cannot be replicated. It must be felt firsthand.

Al Leading Pushups

At the end of the day, what really made this PCC special was the experience: That feeling of being surrounded by like-minded individuals—us “freaks and geeks” of fitness—training, learning and living life together. That’s where the bonds grow; it’s the magic of calisthenics and community.

There are three more Progressive Calisthenics Certifications scheduled for 2018 in three spectacular cities: New York, Amsterdam and Shanghai. I hope to see you there! If Austin is an indicator, then you don’t want to miss these. HELLYEAH!

Austin PCC Workshop 2018

The posse’s getting bigger,

-DK

PCC London: Rise Of The Underground

May 15, 2018 By Al Kavadlo and Danny Kavadlo Leave a Comment

Al and Danny Kavadlo at the London PCC 2018

This was one for the record books.

For our fourth foray into the UK, we revisited The Commando Temple in the Deptford section of Southeast London. In many ways, Deptford reminds us of our hometown Brooklyn, New York.

You see, like people, landscapes and neighborhoods change. The first time we visited Deptford, it was rough and sketchy, with only a few businesses and seemingly endless dirty streets. But that was a few years ago.

Now, in 2018, once-abandoned buildings have given way to specialty shops selling artisanal cheeses, craft beer or pricey handmade trinkets. People who used to be scared to visit Deptford (and Brooklyn, for that matter) now flock downtown for street fairs, festivals and fancy espressos. Things change.

That said, there is one venue in this “up-and-coming” neighborhood that kept its underground roots, remaining brutally intense and completely hardcore: The Commando Temple.

“The Temple,” as its members call it, is a sanctuary of positive energy and fearless training. It’s also the perfect home for the Progressive Calisthenics Certification!

Al Danny Teaching London PCC 2018

Yet as amazing as “The Temple” is, the group of calisthenics freaks in attendance was even more impressive! Bodyweight warriors, yoga practitioners, fitness professionals and street workout enthusiasts from a total of seven countries—even as far as India—showed up to share in the experience, train their hearts out, and learn a thing or two along the way.

Dragon Flag London PCC 2018

It is always a mind-blowing affair to behold, as we explored bodyweight progressions encompassing the most fundamentally basic, to the most extremely advanced. Human flags flew, muscle-ups soared and pistols prevailed as we all drew in from this epic training session.

It should come as no surprise that the Progressive Calisthenics Certification always attracts a group of particularly strong females. This time was no exception!

Whoever said women can’t do pull-ups has never met these ladies!

At the end of each PCC, when the Century testing is finished and the certificates have been handed out, we like to give everyone one more chance to jump on the pull-up bar if there is something they’ve been wanting to give another shot. Inevitably, someone hits a move for the first time that eluded them all weekend. Once again, the PRs continued late into the final day.

Back Lever London PCC 2018

Neighborhoods change, things come and go, but experiences like this make people stronger and provide lasting inspiration.

Speaking of changes, this was our final three-day event. The PCC will be switching to a two-day format beginning with our next workshop in Beijing this summer. Two-day events in Austin, NYC and Holland are all on the books as well in the months ahead.

We hope to see you there!

PCC London May 2018

Borrow These Calisthenics Cues From the Recent NYC PCC

November 21, 2017 By Adrienne Harvey 6 Comments

One of my absolute favorite parts of any teaching situation is the opportunity to troubleshoot and help teach the troubleshooting process. This not only helps the participants with their own workouts, but teaches them how to help their clients make big changes quickly.

And whenever there’s a new group of people at a PCC, there are new questions, issues, and viewpoints. This was certainly the case at the most recent PCC held at Crunch Gym’s flagship location on 59^th Street in Manhattan. As the Kavadlo brothers always say—and they’re totally right about this—on the first day we enter the room as strangers, but leave as friends. The amount of networking, cooperation, and brainstorming among the participants this time was especially high. Can’t wait to see what comes of these new friendships and alliances.

While it’s unrealistic to claim that everyone who attends a PCC workshop is guaranteed to experience a big breakthrough in their training, it seems to happen frequently. People attending a PCC are usually either trainers, instructors or serious enthusiasts, but we all have our blind spots. The combination of the demonstrations, lectures, Q&A, and the partner practice sessions on all three days of the PCC creates a powerful learning environment. Even though I’ve been involved with the PCC since the very first workshop back in 2013, I still learn something new every time. Should also add that since even the most recent time I helped instruct, the curriculum has continued to evolve and improve.

All of that being said, it is extremely rewarding to give someone a game changer cue or idea that almost instantly takes them to the next level. So, in this recap of the NYC PCC workshop I’d like to revisit a couple of my favorite cues that came up at the workshop. To those who might think I’m giving away too much, understand that these ideas really are best absorbed real-time in the context of a PCC workshop.

“Point at Yourself” and “Pew-pew!”

Something I’ve seen both online and at PCC workshops with people who are so close to performing a perfect pistol squat is a slack looking foot on the leg held in front. Often, these same people will have the idea that they somehow aren’t strong enough to do it. But with one (or both) of the following cues they are often able to generate enough tension to pull off the move with precision.

The first cue is a personal favorite, it’s simply to think of pushing through the heel of the suspended leg while pointing the toe back TOWARDS you. “Point your toe back at your nose.” You’re basically flexing the foot as hard as you can, which causes the quad to contract very strongly, keeping the straight leg straight out in front of your pistol squat. You will want to stretch out the quad a little after this, and some folks (myself included, especially if I’m a little dehydrated) may actually get a little cramp in the quad. Common sentiment, “Oh I didn’t know I needed to contract the quad THAT hard”

Al also reminded us that generating extra tension from the upper body can also really help the pistol squat. Get in touch with your inner 007 and make the “pew-pew” fingers while strongly clasping your hands together. This can make for much more stable pistol squats in terms of tension and balance, and as in the example above, cute photos.

“I’m gonna hit you in the tummy, ok?”

By the time someone attends a PCC workshop, they’ve done a LOT of push-ups in preparation for the Century Test. But, changing the angle or the points of contact from a standard pushup in one of the many advanced progressions taught at the PCC can make the exercise feel brand new again. Old habits can sometimes creep back when the focus moves from the familiar standard pushup. The novelty of trying a new progression can cause even the most advanced of us to forget the crucial basics.

Such was the case with a participant I helped at the workshop. He had been repping out fantastic standard push-ups and all the other variations perfectly until this point. While raising one hand high on a platform to try a nearly one-arm uneven push-up, he seemed to forget about his midsection. But, without trunk stability, this advanced push-up would be impossible. I knew he could do it based on previous performances, and after seeing his lower back sagging on the attempt, I said, “Wait! Use your abs, I’m going to hit you in the tummy, ok?”

He said, “OK,” so I gently gave him a couple little chops right in the tummy. The first one let both of us know that he had let his core go slack, and the second one revealed that he’d fixed the situation. His back was suddenly straight again and he was able to successfully complete a rep of this difficult and frankly extreme push-up variation.

No matter what push-up variation we’re discussing, the push-up at its heart is a moving plank. And that of course requires abdominal stability The more advanced the progression, the more extreme the stability requirement.

PCC NYC Participants Muscle-Ups

One Last Thing…

At the workshops I’ve been invited to help teach over the years, I’ve noticed that while we have a ton of fitness professionals attend, we also have many people from other fields. As someone with a computer science background I’m always pleased to see developers, engineers, and other technical professionals show up to a PCC and perform extraordinarily well. The idea that they are setting such a strong example in their lives outside the fitness industry is also excellent for public health. Fitness and the ideas in the PCC and Convict Conditioning really are for everyone.

NYC PCC November 2017 at Crunch Gym 59th Street

While we may all admire and aspire to the most advanced steps, and videos and photos of those feats are typically the ones that go viral, the bread and butter basics of calisthenics are applicable to all human bodies. The early progressions, especially as taught at the PCC and in Convict Conditioning are powerful for any level. And the newly certified PCC Instructors from this most recent NYC PCC at Crunch’s flagship gym are ready to bring these transformative ideas to the world.

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Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, has been RKC Certified since 2010, and RKC Level 2 certified since 2011. Kettlebell and bodyweight training have been crucial in Adrienne’s personal quest for fitness. A core member of the PCC team, Adrienne loves sharing her knowledge with small groups and individuals. She has modeled in multiple Dragon Door titles including The Neuro-Grip Challenge, Rings of Power, DVRT, Neuro-Mass, Pushing the Limits, and several others. For her recipes and workout programs to further support performance, body composition, and of course—FUN, check out her website: http://www.giryagirl.com.

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

PCC Goes Commando

May 23, 2017 By Grace Kavadlo 4 Comments

PCC London 2017

I’d heard big things about the Commando Temple gym in London from Al and Danny after the previous Progressive Calisthenics Certification there, so I had high expectations going into last weekend’s event.

This would be the third time the PCC was happening in Great Britain, but it was my first time visiting the legendary Commando Temple. Despite the hype, it was even better than I expected!

The Temple is nothing like your typical gym, which tends to be bloated with treadmills, stationary bikes, and machines. It is truly a playground for DIESEL people! There is tons of floor space, pull-up bars of every width, a Swedish ladder, full-sized parallel bars and even customizable human flag handles.

I was immediately impressed and knew it was going to be an event of epic proportions. Still, nothing could prepare me for the energy and excitement that took place throughout the weekend.

PCC London Al Kavadlo Flag

As a self-professed geek, I was thrilled to see that the walls are covered in comic book and superhero art. Everywhere you look there’s a figurine or picture with inspirational action icons!

The superheros pictured on the walls weren’t the only superheros in the room. Just like the unassuming Clark Kent turns into Superman at the blink of an eye, these polite British chaps turned into full-blown calisthenics beasts once they were unleashed on the bars!

PCC London Hanging Leg Raises

The guys weren’t the only ones getting in on the action, either. There were some Wonder Women in this group as well. I love connecting with other ladies who share my passion for calisthenics. As a female, it’s empowering to be on the forefront of a movement that is typically dominated by men. However, at every PCC we are spreading the word that pull-ups and push-ups aren’t just for the boys. The ladies of PCC never fail to impress me with their strength and solidarity.

PCC Ladies Group Photo

As always, the PCC brings people together from all over the world. Though there were many local Londonites in the house, attendees came from places as far and varied as Senegal, South Africa, Italy, Greece, Belgium and Ireland. We were all united by our passion for calisthenics and our desire to improve. And improve we did! There were more PR’s set than I can ever recall seeing at a PCC workshop. Pistols were firing, flags were flying and handstands were happening everywhere.

PCC London Handstands

The whole weekend went by in a flash! When all was said and done, we were left with new friends and a great group of newly certified progressive calisthenics trainers. It’s an honor to teach and share what I’ve learned so far in my journey, and it’s a privilege to be a part of this wonderful movement. My favorite thing about the PCC is how it brings out the best in people. We all have a superhero inside of us.

PCC London 2017 Group Photo

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Grace Kavadlo is a PCC Team Leader, personal trainer and group exercise instructor located in New York City. She is a columnist for Bodybuilding.com and can be seen in several Dragon Door books, including Al Kavadlo’s Zen Mind, Strong Body and Paul “Coach” Wade’s Explosive Calisthenics. For more information about Grace, check out her website, www.DieselGrace.com.

Revive, Restore, Recertify!

March 14, 2017 By Annie Vo 9 Comments

Annie Vo Aussie Pullup Variation

This January marked my ninth Progressive Calisthenics Certification since first becoming PCC Certified three years ago. In that time, I have been a student, an assistant, an instructor, and now, a Team Leader for this organization. I’ve had the privilege of attending and teaching in seven countries spanning three continents, and I continue to grow with each experience. In addition to PCC, I have attended and repeated an extraordinary number of workshops in numerous modalities, from RKC to Gym Jones. I can tell you firsthand the skill building advantages, knowledge development and incredible motivation that come from doing so.

But that wasn’t always the case…

When I started as a personal trainer a decade ago, I had very little practical information or experience working with real clients. I wrestled with what every new trainer feels at this point: Am I an imposter?

I had the good fortune of being introduced to kettlebells early on in my career which lead me to attending my first RKC kettlebell certification. I spent my hard earned money and precious time to see what I could learn. That weekend changed my life. I eagerly attended RKC Level II and continued to read extensively on the topic. Over the years, I found other mentors, systems and methodologies ranging from yoga to powerlifting. I attended courses all over the world to learn from the most experienced trainers and coaches of our time. I can tell you without hesitation, the PCC stands at the front of this list!

Annie Vo's 1st PCC

Between events, I built a solid clientele and got to put my lessons to use, weaving the fabric I began threading years ago. I learned about proper technique, exercises for strength and flexibility, client assessment and ultimately, to see the virtue of each discipline and their own unique philosophies on training. Feeling less like an imposter, I began implementing these methods with my clients, filtering out the minutiae and honing my craft. For many years I felt that this alone, learning the information, was the foundation of my experience as a personal trainer. I was wrong. Well, partially wrong.

It is a mistake to not revisit the original information.

The pursuit of any skill (not limited only to training) takes consistent practice, attention to detail and frequent evaluation. Many years ago when I first began playing piano as a child, I hated it. There was so much theory, remedial scales and lots of esoterica. Over time I began playing short tunes, incorporating the pedal and experimenting with different tempos. I had achieved a competency that allowed me to read music and remember songs. Eventually, something crazy happened: Piano became fun. I continued to explore and found classical bass, which would become the tool of my first career. Like with the piano, the practice became a consistent habit. It soon became time to find a new teacher, play with a larger orchestra and make professional advances. As the old phrase says, after skill acquisition, “The student becomes the master.”

That really isn’t the case.

Perhaps what people call “mastery” goes beyond having knowledge. To me, it is the understanding that (despite all this information), there is so much more to know. In other words, you can never have a complete command of everything.

The amount you can absorb and retain the first time around is limited. This is why it is so important to recertify your PCC. As both a musician and fitness professional, I can attest to how skills can degrade without further exposure to good coaching and feedback, along with regular practice.

Another reason to recertify is that it is electric to be surrounded by so many like-minded individuals. Training together, sharing stories and investing in the collective experience of learning are priceless. Each event draws professionals and enthusiasts from all over the world who bring with them their own individual experiences (as well as that of their clients). There are very few times in one’s professional or personal lives that offer so many unique perspectives. Everyone comes in with their sliver of the world and they want to share it with you.

NYC PCC Group 2017

There are two dimensions to growth, two timelines that are intertwined. There is the dimension of you the person and then the dimension of the information you have received. You, the person, are constantly changing. You are getting older, falling in love (or out of love), trying new foods, reading new books and traveling to new places. The way that you understand your clients expands because you have expanded. The PCC has also changed over time. The curriculum has evolved. The level of instruction has been refined. The depth of knowledge has deepened.

Not too long ago, paleontologists made the surprising revelation that the Tyrannosaurus Rex walked tilted forward with its tail pointed up, changing the overall posture and gait of the animal. This made it considerably more dangerous and menacing than the slow moving, tail dragging Godzilla of my childhood. Were the paleontologists wrong before or are they wrong now? Well, facts change. Positions on things change when new information is introduced. It has to. Given the information they had at the time, they could not have come to any greater truth. In a way, paleontologists were correct then, but are closer to the truth now. This is the process of growth.

Annie Vo PCC Single-leg squat

When you recertify, you are coming back with new observations, experiences and skills that you didn’t have the first time. You may be in a better place to receive information. In the beginning, everything is new and it is difficult to retain all that is being presented. As you grow, you may find some of the lost information is now relevant. Your needs change over time.

So, why should you recertify? Because you are a different person and it’s a different PCC.

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Annie Vo is one of New York City’s most successful and sought-after personal trainers. As a PCC Team Leader, RKC Team Leader and Level III Gym Jones Instructor, she has taught certifications and seminars all over the world. She has been featured in The New York Post, NPR and Mademan.com. A diverse and complex talent, Annie Vo holds a bachelor’s degree in philosophy from Columbia University and is a renowned classically trained musician. Learn more at annievo.com.

Progressive Calisthenics Returns To The West Coast!

February 14, 2017 By Danny Kavadlo 4 Comments

2017 Mountain View PCC

The date was Thursday, February 9. I rose at the crack of dawn, ready to board a plane from New York to San Francisco. I was intent on instructing, along with my brother Al Kavadlo, our fourth Progressive Calisthenics Certification in the Golden State of California. To say that I was excited would have been an epic understatement. My soul was on fire!

This three-day workshop, which covers all the Street Workout staples like push-ups, pistols, muscle-ups and more was scheduled for Friday, Saturday and Sunday at Evolution Trainers, one of the Bay area’s premier training studios. The staff is world class, the facility is breath-taking and most importantly of all, the team of PCC participants slated to attend was absolutely top-notch!

Mountain View PCC 2017 Partner Pistols

But I almost didn’t get to meet them…

The evening before, a billowy blizzard fell over the North East. I woke up to find the city streets of Brooklyn, New York covered with over twelve inches of snow. Schools were closed, people called out of work, the trains were delayed and of course, the airline cancelled my flight. In fact, this airline cancelled all their flights out of John F. Kennedy airport.

But as those of you who’ve read STRENGTH RULES know, Rule # 10 of Danny’s Dos & Don’ts is “Don’t take No for an answer!” So I went to the airport anyway.

Amazingly (and slightly aggressively), I re-booked on a more sympathetic airline. After some persuasion, I was able to get on a flight scheduled to depart at 11:00am. At 6pm, I finally boarded the plane. At 7:30 I was in the air. Just before midnight, we finally touched down. HELLYEAH! Silicon Valley, here I come!

It is an incredible feeling to bring primitive movement and physical strength development to a part of the country so well known for specialized science and technological modernity. It’s a perfect union of cerebral innovation and primal instinct.

CEREBRAL PRIMAL

I cannot say enough kind words about this fantastic group of PCC candidates, who came from around the globe, hailing from across the United States and even as far as Brazil and Australia! As has become commonplace at these workshops, this tribe of calisthenic killers was not limited only to fitness trainers, martial artists and athletes, but was inclusive of everyday enthusiasts, like local tech professionals, physicians and working professionals. There was even a renowned journalist in the house! And of course, everybody there was a calisthenics freak! If you attend a Progressive Calisthenics certification, then no matter what your background is, you are one of us!

Support Press NICK

In classic PCC fashion, multiple PR’s and first time feats of strength were achieved. From flying human flags, to mighty muscle-ups, to stealthy hand balancing and bridge work, it was amazing to see everyone in the room get better and better as we trained together. In addition to the world-class coaching from the instructor team, the boundless energy of every single person in the room undoubtedly contributed to so much excellence.

This life-changing weekend flew by in the blink of a proverbial eye. I will miss my newfound brothers and sisters of the PCC family, but I know I’ll see them soon! This weekend lived up to and far exceeded my high expectations. There is truly nothing like an in person experience.

Congratulations to all the new PCC Instructors in the house. Welcome to the family!

The posse’s getting’ bigger,

-DK

PCC Mountain View 2017 GROUP

Progressive Calisthenics Returns To New York!

January 17, 2017 By Danny Kavadlo 8 Comments

Danny Kavadlo Human Flag NYC PCC 2017

The first PCC of the New Year was held in my hometown of New York City this past weekend, and if it’s any indication of what’s to come, then it’s clear that 2017 will be another incredible year for the Progressive Calisthenics Certification!

In our fourth foray into the Big Apple, over thirty-five calisthenics freaks assembled to train, learn and grow together. We started the weekend as strangers, but ended it as family. As my brother and fellow PCC Instructor, Al Kavadlo would say: Hey hey hey! That’s what PCC is all about!

Hey hey hey! That’s what PCC is all about!

There was a mix of calisthenics practitioners, martial artists, dancers, everyday working folks and lots of personal trainers at this one. Attendees came from as far as England, Canada, Bermuda and Puerto Rico to take part. The bodyweight community is even more widespread than we’d imagined.

This man came all the way from Canada to re-certify!

This event was particularly exciting for many reasons. To begin with, it was the first PCC where Dragon Door partnered with CRUNCH fitness, one of the largest gym organizations on the planet. This alliance truly illustrates how much the calisthenics movement is growing. This partnership will undoubtedly lead to the continued education of more and more trainers in the future. No wonder there were so many in attendance! They came from many locations to improve themselves as personal trainers, fitness professionals and even human beings. The future is bright!

Crunch Trainers Side Planks

This weekend’s PCC was also host to some very special guests including living legend Jack Arnow, who dropped some time tested wisdom and demonstrated several septuagenarian feats of strength! Our Street Workout photo contest winner, Steve “Grizzly” Opalenik was in attendance as well. Additionally, Martin Dubovic from Street Workout magazine not only attended the course, but also documented the whole event. Be on the lookout for a special all-star video coming soon!

Street Workout contest winner Steve “Grizzly” Opalenik lets his freak flag fly!

The three rigorous days of push-ups, pull-ups, dragon flags and muscle-ups, as intense as it is, seems to fly by in a flash. That’s why it’s up to us to stay in touch, preach the gospel and spread the word!

NYC PCC Dragon Flag

Personal bests were achieved, lessons were learned and strength was celebrated. It was a weekend we’ll never forget, and as everyone who’s ever attended a PCC already knows, there is no substitute for an in-person experience. With more events scheduled this year in Boston, California, London and Poland, we hope to see YOU soon! The posse’s getting bigger.

Keep the dream alive,

-DK

NYC PCC at Crunch Gym Group Photo 2017

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