workshop experience

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/.

I ♥ NYC PCC

June 9, 2015 By Al Kavadlo 13 Comments

NYC PCC Workshop 2015

Last weekend, the Progressive Calisthenics Certification made its return to New York City with a sold out crowd of over 40 calisthenics enthusiasts from all over the United States as well as the rest of the world. Attendees hailed from Norway, Sweden, Spain, Guatemala, Australia, Austria, Singapore, England, Canada, and of course, my hometown, the Empire City herself. It was truly a melting pot of bodyweight strength practitioners!

Though calisthenics has existed since the days of the ancient Greeks, the modern street workout movement has its roots right here in NYC. Many of the world’s best-known calisthenics specialists hail from the Big Apple. It’s no wonder we had such a strong group of bar athletes in the house!

The city that never sleeps certainly hasn’t been sleeping on its calisthenics game. As always, new personal bests were happening left and right. From the muscle-up to the pistol squat to the human flag, attendees were constantly breaking new ground, unlocking new skills and refining existing ones.

NYC PCC Chamber Press
Besides becoming better practitioners, we also devoted a lot of our energy toward becoming better at training others. Everyone at the PCC gets to experience both ends of the personal training equation throughout the weekend.

NYC PCC Partner Cossack

It’s great to see more and more ladies taking to progressive calisthenics. This weekend’s event had the most female attendees of any PCC so far. It’s an honor to welcome 15 of the strongest ladies I’ve ever met into the PCC family!

NYC PCC Women

Time flies when you are having fun, and that would explain why the whole weekend seemed to go by in a New York minute. When the 3-day whirlwind was over, we were left with over 40 newly minted PCC instructors, a whole lot of wonderful memories and connections that will last a lifetime.

It’s been more than 2 years since the inception of the PCC, and the world’s #1 bodyweight certification continues to go strong. Next up is our long-anticipated debut in the United Kingdom and then it’s back to the US for our return to Alexandria, VA (there are still some spots left for both these events!).

A PCC certification is like a license to drive: it’s a big responsibility, but it can take you places!

2015 NYC PCC Group Photo

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About Al Kavadlo: Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of five books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.

Preparing for the PCC Experience

May 26, 2015 By Doug Fioranelli 6 Comments

Al and Danny Kavadlo Finger Tip Pushups

In our ever-growing, fast-paced world, the need for instantaneous information extends through many areas in our lives – especially fitness. Topics like: The 5 Best Exercises You’re NOT Doing and Three Secret Hacks to Gain Strength Instantly promise quick results with minimal effort. Much of the fitness industry has gone the way of the late night As Seen on TV infomercial where we bounce from different training ideas, exercises and equipment only to have them all collect dust in either the corner of the room or the corner of our minds.

I do not blame the trainer for getting sucked into this slick style of marketing, nor do I blame companies for using these marketing tactics to gain a wider audience and increase their bottom line. In this day and age we are responsible for ourselves and it would probably serve us best if we took a few deep breaths before we dive into the latest trend.

I have been a proud RKC instructor since 2008 and have been happy with Dragon Door’s products and courses; I’ve also admired their marketing strategies. Like it or not, marketing is essential to grow a brand or business and it usually requires something memorable or out of the ordinary to make a person take action. Seeing the Kavadlo brothers performing feats of strength with only their bodyweight is truly inspiring and sends that immediate shockwave of determination through the body: I want to do that.

Al and Danny Kavadlo Elbow Levers

Still, I didn’t want to jump right into the PCC certification for fear that it was Dragon Door’s way of staying relevant in the ever changing landscape of fitness and it would not be as good an experience as advertised. After taking a step back and doing more research I decided to sign up and I am glad that I did. All throughout the years Dragon Door has remained true to their roots and backed up their marketing by providing a learning experience of the highest quality.

First off, they bring out the best instructor team. Al and Danny are the best not only because they can wow any mortal human being with their movement prowess; they can also actually teach the movements they are performing in a safe and progressive manner.

Like every other Dragon Door course I have attended, Al, Danny, Adrienne and the rest of the team were focused on the curriculum and were direct with their approach. Their primary objective was to not only teach the movements in easily digested portions, they also wanted to teach us how to instruct our clients through the progressions.

The other thing Dragon Door has done remarkably well with the PCC is to make the course all-inclusive for every age and fitness level. People might have one of two types of reservations when considering the PCC: Either it is going to be too difficult or it is going to be too easy. I was in the former class, having only trained bodyweight basics like squats, pull-ups and push-ups; I had never challenged myself with advanced progressions and variations.

Balancing the course to make it appropriate for everyone in attendance seemed like an impossible task, but the instructors handled it beautifully. I can say this is truly a certification that includes everyone. The participants at the PCC I attended in Encinitas this January were a great mix of male and female fitness enthusiasts ranging in age from 18 to over 60, each bringing different training backgrounds and skill sets. For every core exercise presented the instructors had several remedial options as well as advanced options. Everyone was able to find variations to practice that were challenging, yet appropriate for their individual fitness level.

L-sits PCC Encinitas

The PCC Century Test

In true Dragon Door fashion, you have to demonstrate proficiency in basic movements and pass the Century Test to earn the PCC credential.

I had a client ask me recently “why does there need to be a physical test to prove you are a good coach?” I thought about it for a moment and told the client that “testing is a way to truly devote yourself to a challenge and bring out a better version of yourself. You have to put some skin in the game!”

After signing up, I had to ensure I was successful at completing the test and passing the course. Here is the blueprint and workouts I used during my PCC century test preparation. I hope it serves you as well as it did me.

Do Your Homework

Before diving right into a program I wanted to first understand exactly what I was getting into. I found a great article on the Dragon Door website by Adrienne Harvey which helped address the exact exercises, repetitions, techniques, order and time allotment I needed for the test. I wrote all of these on top of my workout training page so I always had them in front of me. They are as follows:

Century Test Chart

I officially began my training six weeks out from the certification. After my research I decided to test myself to see where I was from the start. I went in fresh after my normal warm-up and went through The Century trying to be as strict as possible with form.

I was mostly happy with the results, however there was work to be done and this baseline test showed me exactly where I needed to center my attention. I could feel that my form became sloppy as each exercise wore on. In my previous training programs I had not been performing push-ups and pull-ups in the higher repetition ranges I needed to pass the PCC test, so this would be my primary focus.

Getting your Reps Up

I dedicated three of my five training days to the specific bodyweight exercises of the PCC. After practicing various combinations of calisthenics, I would rest and perform the PCC test at the end of my workout to see if I improved. I liked adding the test at the end of the workout because the PCC certification test is performed at the end of the three-day training course so fatigue will be a factor and being able to pass when you are tired is essential.

One workout I did I called The Century and a Half. Like the name implies, you do the entire Century at the end of your workout and after your pull ups, you start right back with the squats and perform all of the exercises for half the number of repetitions. I allotted myself a maximum of 12 minutes to complete the century and a half routine.

If you find your general conditioning lacking, it may cause a problem during the PCC test. For this, I added some sprints into the training mix. Trust me; you want to be in good cardiovascular shape for the Century. Your adrenaline will be pumping–and after your 40 squats so will your heart rate. If you cannot catch your breath the rest of the test could be a struggle and you don’t want to let your cardiovascular system be your undoing.

I have a local track that has pull-up and dip bars so it was a perfect place to combine calisthenics with cardiovascular training. For my favorite workout I would run 400m at a pace that was comfortable and then I would do as many pull-ups, hanging knee raises and push-ups as I could with good form. When I was done I would repeat three more times.

Not only was I training my cardiovascular system I was performing the calisthenics movements during a state of elevated heart rate and, especially after a few runs around the track, a state of fatigue.

If you live in an area affected by real winter weather or don’t have a track with pull-up bars, simply bring a jump rope to a location that does. Skip for 1-2 minutes and then perform your bodyweight exercises for however many rounds you see fit.

With meticulous thought towards every detail, Dragon Door has truly done it again with their PCC certification course. It is a testament to how they understand fitness and the people who seek knowledge to make themselves and their clients better. If you are willing to practice the basics, you should have no problem passing the PCC exam and enjoying the weekend. I know I sure did!

Danny Doug and Al

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Doug Fioranelli, PCC, RKC-II, holds a Master’s degree in Kinesiology and is the owner of Rise Above Performance Training™ in Belmont, CA. Check out his blog for more training articles and videos at DougFioranelli.com

Don’t Mess With Texas

May 19, 2015 By Danny Kavadlo 16 Comments

Danny Kavadlo With Awesome Hat

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

Day One

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

More human flags than you can shake a stick at!

Day Two

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

Day Three

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

PCC Texas Partner Pistols

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

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

PCC Dallas Texas 2015 Group Photo

The posse’s getting bigger,

-DK

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Danny Kavadlo is one of the world’s foremost authorities on calisthenics, nutrition and personal training. He is the author of the Dragon Door titles Diamond-Cut Abs and Everybody Needs Training. Danny is known for his minimalist philosophy, simple approach and motivational talents.

A true in-person experience, Danny is a Master Instructor for Dragon Door’s Progressive Calisthenics Certification. He has been featured in the NY Times, TRAIN, Men’s Fitness and is a regular contributor to Bodybuilding.com. Learn more about Danny at www.DannyTheTrainer.com

PCC Italy – A “Penne” for my Thoughts

April 28, 2015 By Grace Kavadlo 21 Comments

PCCItalyGroup1

In the last year, I’ve had the opportunity to assist at 4 PCC events throughout the US and Europe. Attendees often come in feeling like they’re the only ones in their town practicing Progressive Calisthenics, but leave knowing they’ve found a community of people to which they now belong.

Ever since I attended my first PCC workshop exactly one year ago, I’ve felt my confidence skyrocket. Though my self image has improved, the way I approach training myself and my clients has transformed even more. PCC makes you see the world as your playground and reminds you that anyone can train ANYWHERE! There is something truly liberating about having that realization, because it constantly encourages you to push your own limits.

Some of the moves we teach at PCC are not for the faint of heart, but you’ll feel empowered with the encouragement of everyone else in attendance to at least give it a shot. Sometimes you even surprise yourself!

MuscleUp2

People who aren’t trainers also leave knowing that something in them has changed. They’ve allowed themselves to be courageous, to go into the unknown, ready to succeed, or fail – and not worrying – because they’ve earned the confidence to try.

I’ve seen everyone from fitness trainers and martial artists, to computer programmers and accountants smash the Century test. Though on Day 1 some have assumed they would humbly fail, the collective energy of the group takes over. No matter how large or small, passing the Century is achievable for anyone willing to put in the work.

PCCItaly3

There’s nothing dogmatic about the way the Kavadlo bros present their workshop, which is part of what makes it so appealing. Everyone from Crossfitters to pole dancers can relate to the curriculum. The brothers make it a point not to knock any other fitness modality in favor of bodyweight training.

In fact, the Kavadlos encourage people to move in whatever way makes them feel best. They emphasize the fact that there are no special hacks, tricks, or programs that can magically make you get the muscle-up, pistol squat or neck bridge, but they provide the guidance and encouragement to help you achieve new skills.

Al and Danny will make you an offer you cannot refuse: Trust in yourself, practice, and the rest will follow.

WrestlersBridge4

The looks on some of the attendees faces were priceless while succeeding at a move they thought perhaps they would be unable to do. At PCC, blowing your own mind is a constant theme.

I remember one attendee mentioning to me the day after the abs module, that he’d had a dream about how he could get one of the moves and wanted to try it once more. Using the techniques discussed on the previous day – and the power of the PCC – he totally scored! The dragon flag was his!

DragonFlag5

Since this was an international PCC, I went in thinking that language might be a barrier in teaching, but as the weekend wore on, I realized that calisthenics is a language unto itself. Having to demonstrate and teach each other with fewer words only made our bond stronger. By day two, connections were formed that made perfect strangers seem as if they had been life-long friends. The passion for calisthenics is the “glue” that brings us together.

Bridge6

When I think back to my initial post-PCC experience, I remember having such a strong desire to search for bar parks in my area with the eagerness to start a calisthenics class shortly after. PCC ignites a fire in people that enthuses them about their training and makes them want to share the experience with others. The number of PRs at this workshop was staggering. Day 1 of PCC Italy was una maravilla! PRs on muscle-ups (including my own) as well as something completely unheard of in all of the PCC events thus far: 2 people achieved their first ONE ARM CHIN-UP!!

AlOneArmFlexHang7

Progressive Calisthenics compliments all other expressions of fitness. Different ways of achieving the same thing – getting stronger using minimalist equipment: your body, the floor, and a basic bar. Since I’ve been practicing, I feel more comfortable being myself. I’ve even found myself wearing less make-up when going out!

If the name Convict Conditioning sounds intimidating to you, you have not met the same classy calisthenics gentlemen I have trained with at every one of these events. These guys will help you out anytime, and are more than happy to give you any assist and cheer you on – nothing like the dudes who hang out at those other bars!

Miracles happen when the collective energy at these workshops uplifts the rest of the group.

The legacy of PCC Italy will be a “pizza” history!

PCCItalyGroup8

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Grace Menendez, PCC, HKC is a 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 Coach Wade’s Explosive Calisthenics. For more information about Grace, check out her website, www.DieselGrace.com

PCC Germany: Rock You Like A Hurricane

April 21, 2015 By Danny Kavadlo 17 Comments

Danny At PCC Germany 2015

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

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

PCC Germany 2015 Group Photo

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

Muscle Up PR at Germany PCC

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

Gecko Bridge Germany PCC

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

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

Scorpion At Germany PCC

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

Keep the dream alive.

-DK

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Big Man Calisthenics

February 24, 2015 By Forest Vance 17 Comments

Forest Vance with Al and Danny Kavadlo at the Encinitas PCC

A couple of years ago, cumulative injuries, less time to hit the gym, and just wanting a break from hard lifting motivated me to explore other modes of training to gain functional, healthy strength. I’d been lifting weights for almost 20 years and needed to try something different. The simplicity and practicality of bodyweight training appealed to me, but I always thought that at my size (6’4″ / 245 pounds) advanced calisthenics were out of my reach. If you look around YouTube, I’m a lot bigger than the typical people you see doing this stuff!

Back in my football days (I played college ball and had a short stint in the NFL), bodyweight work WAS a big part of our routine. However, it was mostly conditioning – stuff like jumping jacks and running in place. I had NO idea of how to use bodyweight training for any other type of goals (strength, muscle gain, etc).

I remember searching around on the internet one day and running across one of Al’s YouTube videos. It featured him doing human flags, muscle-ups, and a bunch of other stuff and that’s what led me down the “rabbit hole” of bodyweight exercise.

I went in to PCC Encinitas not knowing what to expect. Watching videos and practicing on your own is one thing, but going to an event like this with dozens of other calisthenics enthusiasts is another. I went in not knowing if I could even DO any of the exercises taught, let alone hang with the gymnast-types I expected to see at the event.

The certification weekend turned out to be one of the best fitness events I’ve EVER attended – and I’ve been to dozens over the 10 years I’ve been in the fitness business full time!

Forest Vance Muscle-Up

We learned and trained bodyweight exercise for three full days, including:

Push-ups
Pull-ups
Human flags
Muscle ups
Squats
Back bridges
Ab work (everything from L-sits to dragon flags to hanging leg raises)
Front and back levers
Floor levers
Handstands

And MUCH more.

From the staggering amount of new exercises, technique tips, and coaching cues I came away with, to the top-notch instruction from Al and Danny and the rest of the PCC team, to the positive attitude and energy of every single attendee, it was truly an amazing experience.

And my worries about fitting in and being able to hang were gone almost as soon as the event started. Being able to try “basic” versions of exercises like the human flag, muscle-up, dragon flags, floor levers, and many more showed me that these movements ARE possible for a big man. The huge amount of progressions presented showed me that if I put my mind to them, and work consistently on getting better over time, I can make a lot of progress!

Forest Vance Assisted Pistol

Add to that the accepting, positive, encouraging approach of the instructors, and you have probably the most universally applicable training course for a fitness professional that exists. Master this bodyweight stuff and you can train any client, anytime, anyplace, with zero equipment.

I feel a new enthusiasm for training that I haven’t felt in quite a while, really since I discovered kettlebells six or seven years ago. That alone is worth the cost and time of the trip 10x over.

It turns out my fear about my size was really just an excuse I made up in my mind! YOU can do this progressive calisthenics stuff – big or small, young or old, fit pro or just calisthenics enthusiast … make it happen! You’ll be glad you did.

Keep training hard!

Forest Vance At PCC

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Forest Vance, PCC, RKC II, is a Master of Science in Human Movement, former professional football player, and currently runs a fitness boot camp and personal training facility in the Sacramento, CA area. Find years worth of free kettlebell and body weight – related articles, videos, and training courses at Forest’s personal blog at http://forestvance.com

Unstoppable: PCC Encinitas Wrap-Up

January 29, 2015 By Adrienne Harvey 12 Comments

Since the very first PCC workshop in St. Paul, MN in June 2013, Al, Danny, and I have continually been impressed by the people who are attracted to the PCC. It may sound like a cliché, but even though we are the instructors, we always learn tons from the attendees. This PCC in Encinitas, California was no exception, and possibly one of the most inspiring and educational workshops yet. One of the things that I most admire about Al and Danny as Master PCC Instructors is their continued commitment to constantly honing and improving how they teach and present the PCC. Since I haven’t had a chance to teach alongside them in several months, it was even more obvious to me how much they had tightened up the already great curriculum for maximum results.

The group of participants at the Encinitas workshop was especially unique. For starters, some came from the immediate area, but others arrived from as far away as the East Coast, Japan, Brazil, and Puerto Rico. While the majority of participants are usually fitness professionals, this group also included an IT security expert, people working in construction, retired law enforcement officers and firefighters, a current firefighter, active and former military, physical therapists, a research scientist, an attorney, a teacher, a US Marine MAIT (Martial Arts Instructor Trainer), along with many very accomplished personal trainers and coaches. Even beyond that, the age range of the participants (18 to late 60s) was nearly as impressive as the extreme skills and strength exhibited by the older attendees.

John Fletcher Performs a fingertip L-Sit — John Fletcher Performs a Fingertip L-Sit

Danny and I had a funny conversation over the past weekend about how we’ve both started to see our ages as a bragging point—not unlike when we were kids on the playground! (“Oh yeah? I’m TEN so I get to go on the monkey bars first!”) But we also both agreed that because of our training and lifestyles, we feel as good now—if not better—than when we both were younger. Personally, I know for a fact I’m far better coordinated, stronger and more skilled than when I was just thirty. Age does not have to mean a decline in strength or ability—regardless of what the mainstream media constantly tells us. The attendees in their 40s, 50s, and 60s were not slowing down at all, it was very clear that their ages were just an indication that they’d had more time to practice! They were irrefutable proof that you really can train with progressive calisthenics for a lifetime—a strong, able, enjoyable and healthy lifetime.

Larry Berry Performing One of MANY Front Levers of the Day — Larry Froley Performing one of MANY front levers he did that day

Another pattern with this group were some of the incredible comeback stories (which you will be hearing much more about in future interviews on DragonDoor.com). The participants in Encinitas were so driven that age, an accident, life-threatening incident, or even the loss of a limb in the past could not stop them from excelling at their training—and getting the most out of this workshop.

During the Century, Al, Danny and myself each had a testing station, and the number of participants was such that one person would be testing on their own at the end with Al Kavadlo. David Rodriguez who had been inspiring everyone all weekend, waited until the very last to take his test. David (pictured below) has one prosthetic leg, but was so strong, skilled, and agile that I honestly kept forgetting that anything was different about him at all. His incredible attitude effected the group on a very deep level, which was fully evidenced during his test. David not only passed, but SMASHED each part of the Century Test to a soundtrack of our cheers and short periods of awed silence. As he strongly completed the 10th pull up (and looked like he could go for at least 10 more) the emotions in the room ran strong. David’s hand is probably still sore from all the high-fives…

David Rodriguez completing the Century Test

In addition to the curriculum, other benefits of attending the PCC of course includes networking with other fitness professionals and enthusiasts. And while friendships are always formed at the PCC, this time they seemed to happen right from the beginning. Normally it takes about a day for a group to gel, but for some reason, at the Encinitas PCC, this process started right on the first day. At one point I nearly mistook a pair of training partners for old friends or even family. It’s actually a shame that these two guys live across the country from each other because they are ideal workout partners. Originally, Russell Demczak and Alex Martinez paired up for some of the drills because they have similar builds, then continued to train and excel together during the whole weekend. During the extremely advanced back lever portion of the workshop, despite it being near the end of the day, each of their reps showed marked improvement.

Steady improvement was another universal theme for the weekend. While we always see drastic improvements, PRs, and other victories great and small, I was particularly impressed with the sheer volume of incremental and steady improvement from everyone. Can’t wait to see what these people are doing six months from now!

I don’t like to speak for others, but feel safe to say that all the PCC instructors this past weekend were honored to teach such a fun, accomplished and inspiring group at the Encinitas PCC.

Moments from the Encinitas PCC

Hope to see you at a PCC Workshop soon,
Adrienne Harvey, Senior PCC Instructor

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

My Mind-Blowing PCC Experience

December 9, 2014 By Lori Crock 9 Comments

Lori With Al And Danny Kavadlo PCC

At the Chicago RKC-II earlier this year, one of the participants caught my eye when she did a move called “skin-the-cat”. She was showing us a bit of what she learned at the PCC.

She was doing some really athletic moves, and I love to climb and do pull-ups, so I decided I have to attend the PCC to learn how to incorporate more calisthenics into my training and into my classes.

I registered for the Milwaukee PCC Workshop this past November and gave myself a couple months to prepare. I was doing a lot of mobility work so I’d be able to do as much as possible at the certification event.

I practiced the Century Test weekly. And then I did what any woman would do. Reach out to another woman, or two, for advice.

I contacted Senior PCC Instructor Adrienne Harvey to look at my Century Test technique. I sent her some video of me practicing and she coached me on my knee pushup technique (I don’t usually do knee pushups) and she helped me refine my Australian pull-ups, which were also new to me.

PCC Instructor Grace Menendez gave me some mobility drills to do for bridging and elbow levers. Her tip to practice bridging on the stability ball daily really helped improve my spinal mobility.

As I began to experiment with other moves, I realized, and Adrienne confirmed this, that many calisthenics moves can take a long time to achieve!

I admit that I was a little nervous. I could only do handstands and headstands against the wall. I discovered that I had limited internal shoulder rotation when I began trying elbow levers on my own—that usually resulted in face plants! I wasn’t able to do a full bridge even though I was working on it with spinal mobility.

I referred to PCC Lead instructor Al Kavadlo’s books to prepare: Pushing the Limits, Stretching Your Boundaries, and Raising the Bar. I set aside two days a week to train calisthenics. It wasn’t easy to put my kettlebells down.

Interestingly, on my kettlebell training days, I was moving with more ease than I remembered. Could it be the calisthenics? (Two weeks after the PCC, I had a PR on the two-arm swing—56kg for five reps—I credit the addition of calisthenics training.)

As a gym owner, and kettlebell coach, my job is to identify weaknesses in my students and help them get stronger. We are only as strong as our weakest link.

I had to do the same with my own body. Things weren’t happening as fast as I wanted them to. It was humbling, but I continued to move, stretch and practice.

Once I arrived in Milwaukee, it all came together.

Lori Crock Support Press At PCC

Achieving personal bests was something we all experienced, daily, for three days. It was pretty unbelievable. It will sound corny, but the PCC environment was, well, magical. With patient practice, and varied cues from five coaches, amazing things were happening for all of us–yes, even those new to calisthenics.

If we couldn’t achieve a move right then, there was always a regression to set us on a clear path.

Some of us were just beginning our calisthenics journey, while others were doing very advanced moves under the careful guidance of the PCC instructors. Even the instructors were achieving PRs as they demonstrated for us!

It didn’t matter where we were on our calisthenics journey; the PCC environment was both safe and exhilarating. We reveled in the advancements of others almost more than our own. The instructors and PCC candidates were inspiring and patient and I am proud to call them my friends and mentors.

Lori Crock and Desi at the PCC

I learned a new way of thinking about fitness … and it has a lot to do with more freedom in my training–thanks to Al and Danny, John Du Cane, the PCC instructor team and my peers at the PCC.

I am having a blast incorporating calisthenics into my small classes with what seems like a million variations of squats, pushups, pull-ups and inversions… along with consistent mobility work.

I continue to practice calisthenics on my own. Since I’ve been home, I can now skin-the-cat! I am doing handstands and headstands away from the wall. I am doing pushups with the Neuro-Grips, frog stands, one-handed chin-ups, full bridges and more.

So if the PCC looks a little advanced for you right now, some preparation doesn’t hurt, but don’t hesitate to sign up. It is a mind-blowing experience that will push your limits, stretch your boundaries and raise the bar.

Milwaukee_PCC_Group_Photo

***Lori Crock is an RKC Team Leader, PCC, FMS-II MCT-II who is a strength and movement coach and owner of MoveStrong Kettlebells in Columbus, Ohio. Lori teaches kettlebell classes at her gym, in the schools, with police officers and city employees. She continues to be inspired by the commitment and progress of her students. Lori can be reached at lori@movestrongkbs.com and on Facebook.

Happy Days At PCC Milwaukee

November 11, 2014 By Danny Kavadlo 25 Comments

Al and Danny Kavadlo in Milwaukee, WI

It’s no secret that since its inception just over one year ago, the Progressive Calisthenics Certification has grown and grown, gaining strength, momentum and community as the days go by. After all, the first rule of PCC is you DO talk about PCC; it’s good to see we’re all doing our jobs!

For our twelfth certification, we headed up North to Drench fitness in Milwaukee, Wisconsin, prepared to have a great workshop in a great city on a Great Lake. And that’s exactly what we did!

Alex Cordero Archer Pull up — You see ‘dem Packers? I mean, packed shoulders?

As is the case when so many bodyweight gladiators get together, something incredible happens. Anyone who’s ever partaken in a push-up contest or a pull-up jam knows exactly what I’m talking about. You see, when you put so much fire and passion together in one place, the room itself ignites in a celebration of energy, inspiration and motivation. It’s an incredible thing to behold.

The calisthenics killers of the Badger State proved their epic power, as personal bests were achieved by just about everybody. There’s nothing like the feeling of earning a one arm pushup, stand-to-stand bridge or human flag when you’ve never done it before. Like they say, you never forget your first!

Katie Petersen One-Arm Pushup — Pushing the limits at PCC

It’s with a heavy heart that we leave America’s heartland. It’s amazing how such a life-changing weekend can go by so quickly, but the friends we’ve made and the experiences we shared will transcend time. These days are ours. PCC is forever.

Congratulations to the new wave of freshly appointed Progressive Calisthenics Instructors. We are proud to have you represent!

Milwaukee_PCC_Group_Photo

The posse’s getting bigger,
-DK

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