The Tao of PCC by Paul Wade

by Paul "Coach" Wade on March 12, 2013

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I am the man who wrote the book, Convict Conditioning. I am not a perfect man, and my book is not a perfect book; but I hope that when people judge the book, they will say that it got much more right than it got wrong.

They certainly couldn’t say that about the man.

Without improving, evolving, moving forwards, we are nothing. There is no standing still in life—you are either moving forward, or you are losing ground. That’s why I was so excited to be able to contribute to PCC. There is no doubt in my mind that PCC will do for bodyweight training what the RKC has done for kettlebells. And that would be incredible.

A lot of folks have asked me how PCC will be different from Convict Conditioning. I can sum that up in one word: KAVADLO. Al Kavadlo is, for my money, the greatest progressive bodyweight training coach on earth. PCC, as a total system, is much bigger than Convict Conditioning alone because it has been expanded by Al’s methods, tools and tactics. His “new-school” has met my “old-school”, and PCC is the result. PCC is as much Al’s baby as mine—maybe more so. It is flat out false to assume that the PCC is just a “Convict Conditioning cert”. People who love Convict Conditioning will love PCC, because Convict Conditioning forms just a part of PCC. But PCC is more than just Convict Conditioning.

Much more!

PCC: A Black Belt in Bodyweight

Perhaps the most important difference between PCC and Convict Conditioning is the fact that PCC is about principles, not techniques. Convict Conditioning is very easy for athletes to pick up and understand, because it presents six groups of ten techniques. PCC goes deeper than this. Anyone who has ever studied a martial art knows that they need to learn scores of techniques to achieve a black belt; but the closer you get to true mastery, the more you come to understand that it’s not the techniques that matter—nobody can remember a hundred techniques in a fight. What matters are the principles you absorb.

PCC is like this; you will drill and explore dozens of key techniques at the cert workshop; and the PCC Instructor’s Manual analyzes and illustrates over one-hundred and fifty exercises! But at the heart of PCC are the principles of bodyweight progression. Once you grasp these principles, you can make any calisthenics exercise progressive: from a rehab level, right up to epic Bruce Lee-level bad-assery. This is what it’s all about. Some people have accused Convict Conditioning of being too dogmatic; too rigid. Nobody could say the same about PCC, because it’s based on principles, not set exercises paired with progression standards. There is so much more flexibility built in.

(By Giga Paitchadze - Creative Commons License)

(By Giga Paitchadze – Creative Commons License)

Though they play an important role in the early stage, the techniques should not be too mechanical, complex or restrictive. If we cling blindly to them, we shall eventually become bound by their limitations. —Bruce Lee

 The punches and kicks—the 14 chains

A martial artist seeks to absorb principles, but he or she can only absorb the general by accumulating the specific—lots and lots of individual punches, kicks, throws, etc. The road to calisthenics mastery ain’t no different. Bodyweight athletes still need to learn individual techniques. They still need to learn about chains—i.e., technical progression sequences. It’s important to note that the fundamental movement-types in Convict Conditioning are all still present in the PCC system; however they have been expanded and added to. The seven fundamental movement chains in PCC are:

1. Push-ups—building to—one-arm push-ups

2. Pull-ups—building to—one-arm pull-ups

3. Handstand push-ups—building to—full handstand push-ups (between chairs)

4. Horizontal pull-ups—building to—“torquers” (one-arm, one-leg Australian pull-ups)

5. Dips—building up to—strict muscle-ups

6. Leg-raises—building to—strict rollovers

7. Squats—building to—wushu pistols

Anyone who knows Convict Conditioning well will see that all the major movements are here (save bridges, which I’ll address in a sec). Two new movement chains have been added to the system; the first is the horizontal pull-up. The basic form of this exercise will be well (and painfully) known by Convict Conditioning exponents, but here the progressions have been jacked up to an advanced level to add more symmetry to upper-body work (the vertical handstand push-ups and vertical pull-ups are antagonistic opposites; now the horizontal push-up has an antagonistic “buddy” in the horizontal pull-up). Complete dip progressions—missing from CC—have also been included, with these culminating in one of the most popular of Al’s bar moves: the uber-cool muscle-up (known as a sentry pull-up to CCers).


 The muscle-up—part pull-up, part dip—is an advanced technique in the PCC dipping chain.

Where CC progressions can still be found in the PCC system, they are often approached differently, thanks to Al’s input. For example hanging straight leg raises are real popular in jails: but we got the feedback from athletes on the outside that they were just too easy. So we have expanded and advanced the progressions, making the advanced techniques much, much harder. One-leg squats have also been made harder. Everything is at a higher turn of the spiral. More progression options have been included for pull-ups and push-ups. Extra handstand pushups variations have been included.

As I have said, the PCC system is much larger than Convict Conditioning. Convict Conditioning is really about building raw muscle and motive power by utilizing fairly basic, fairly brutal, pulling, pushing and leg movements. But bodyweight strength training is about more than that—static holds, for example. Whereas Convict Conditioning didn’t include full progressions for static holds, PCC does. The system includes 7 static chains:

1. Press holds—building to—the elbow lever

2. Midsection holds—building to—the L-hold

3. Bridge holds—building to—the gecko bridge

4. Handstands—building to—the frog-press handstand

5. The back lever—building to—the full back lever

6. The front lever—building to—the full front lever

7. The side lever—building to—the press flag

That’s a pretty damn impressive roll-call of techniques: and very few men or women outside of professional gymnastics could complete all seven. Fewer still could assimilate or teach chains for all seven. But this knowledge is part of the PCC system thanks to Al’s know-how, and has been integrated into PCC because I’ve been asked so often about these holds; athletes want to learn about old school hand-balancing, flags, elbow levers, and so on. Fans of bridges wanted to know how I would include them as a form of static hold. All this is contained in the PCC system. This doesn’t mean you can’t begin using these “holds” as “moves”—levering up from a bridge into a handstand, for example. Remember, everything is about principles, not dogma. Once you understand how to work with the techniques, you can expand; you can explore. You learn the form, you absorb the form, you discard the form.



 A bodyweight powerhouse, Al Kavadlo is no stranger to static holds. Perfection!

 The PCC Instructor’s Manual will cover all 14 chains in-depth (it’s over 600 pages), but it will only be available to athletes who attend the PCC event. The certification workshop itself cannot cover all 14 chains—over 150 exercises—but it has been painstakingly designed to cover the key techniques, training methods, and the principles behind progression.

The eleven training modules and two seminars over the three-day workshop will revolutionize you: no matter what your level of development. Sure, you may not come away able to perform expert hand-balancing, elbow levers, front-levers, one-arm pull-ups and human flags, but I promise you this: you WILL come away knowing exactly how to get there—or get someone else there—in the best way possible.

Ralph Waldo Emerson—the great Patriot, and possibly the greatest essayist of all time—said this:

As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.

Come and join us in the PCC community. The principles you need to maximize your bodyweight potential are waiting here for you.


Paul Wade is the author of five Convict Conditioning DVD/manual programs. Click here for more information about Paul Wade, and here for more information on Convict Conditioning DVD’s and books available for purchase from the publisher.

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  • Wow, Coach! That’s a lotta info to take in! I’m excited to see where this community goes, and I’m damn proud to be a part of it. It’s funny that you mentioned the fact that dips are missing from CC. I always wondered why, and had planned on integrating them into my training. Now I definitely will get right on it! Thanks again to you and Al, Coach Wade. You guys continue to motivate and inspire me to reach for the sky!

    • Paul “Coach” Wade

      Where would we be without ya, big Steve?!

      Thanks for the enthusiasm–I know Al appreciates it, and so do I. Stay tuned my man, there will be more to come!

  • jim perry

    excellent point re ‘principles’… they are the wheels that let the wagon rollll !!
    the bodyweight/pcc seems to be consolidating with something new emerging. to survive/grow all things need stages of metamorphosizing in some way or another…
    and here it is… before our eyes… crysalis forming, the butterfly emerging.. and so it goes..
    like the ending chapters of cc1 and cc2… principles form the foundation and to progress
    we need to ‘let go’ before we can ‘grab on’ to that next level of understanding and
    performance. gotta love the journey of living !!! thankyou coach, al, danny, adrienne, and all the rest of the folks that are moving this forward..

    • Paul John Wade

      Thanks Jim. The journey is gonna be one hell of a ride, trust me.

      …And you will be able to say you were there with us at the beginning!!

      • jim perry

        that ole journey of a thousand miles begins with one step… and i’ll be takin’ the next many thousands of steps and breaths along with y’all…!!

        • Paul “Coach” Wade

          It wouldn’t be the same without ya, Jim!!

  • Fantastic post, Paul! It’s really great to see how the cert has been set up to be so principle-based and how each must-have exercise leads into the highest levels of calisthenics strength. Just in this post alone I can really see the melding of the old school with the new school, and I am really excited to take part in it in the future.


    • Paul John Wade

      Thanks bro! To be honest, the focus on principles is really something I have learned from Al’s approach. You need to learn to work with “chains” at the beginning, but after that, you should be learning the principles behind the chains. Once you “get” that stuff, you can make your own chains…and no two need to be the same. You can see this with Al–he can give you a DOZEN pushup chains without breaking a sweat. And they ALL work.

      Thanks for the comment: trust me, it is an honor to have you on board, Aleks.

  • Lee

    Loved this article! Made me even more sad that scheduling kept me from being able to attend the first PCC……maybe the second! Question: noticed the end of the HSPU chain didn’t end with the one arm variant? Is the between the chairs version “free standing” to incorporate balance as well as strength?

    • Paul John Wade

      Great question, Lee. It’s true that the HSPU chain (in the PCC Instructor’s Manual) leads up to the version between chairs, but it’s still against the wall: so balance should not be a massive issue. This version is for athletes who want to work with an extra range-of-motion. Those who want to work with asymmetrical and one-arm work from CC can still do so; neither is “right” exclusively. As long as you understand the principles behind bodyweight progression, you can do either–and more.

      That said, athletes who wanna learn the “balance” aspect from free handstand work are in luck: it’s one of the modules that will be taught at the cert.

      And I expect to see your name on the next PCC cert list, Lee. We need you there my friend!

  • Jon Dowling

    I purchased Convict Conditioning and think it a great book and will probably get C C 2, but please stop trying to fool people any longer that “Coach Paul Wade” exists.

    1.Dragon Door have launched a new certificate and will be taught by Al Kavadlo.
    2. C C is the only book without any pictures of the author.
    3. Any other Dragon Door book that I have, has pictures of the person themselves doing the exercises.
    Honestly we wont mind the truth!

    • Paul John Wade

      Bless ya for the kind words about the book, Jon!

      As for me not existing–don’t tell John Du Cane, or the payments might stop.

  • Awesome! One question, what is the gecko bridge?

    • Paul John Wade

      Yo my strong buddy! The gecko bridge is held with one-arm and the opposite leg only.

      Sure, there are harder versions of the (non-wrestler) bridge, but these are mostly moving versions, like wall walking and the stand-to-stand, so we haven’t included them here because we are including the bridge as a static hold.

      The statics in the bridging chain are awesome. One of the key lessons of bridging is that, if you are looking to do wall walking, you gotta be able to hold with one arm! So anyone who can do a gecko well will be able to safely move to more dynamic bridges.

      • I’ve worked on that variation. It is very tough indeed. Just hadn’t heard that name before so thanks for filling me in.

        • Paul John Wade

          No worries bud, thanks for checkin the post. A truly great trunk and waist exercise.

  • Joe Williams

    Mr. Wade sir,

    I did three weeks of solitary fitness with 3 meals a day and I am now feeling the benefits (3 weeks after the event). My back feels supple coordinated and strong (bridging), my legs are like pistons (o.l.s) . My arms are not big in size, but strong as punch (think sig klein a guy who I aspire to be). My bicep power is immense (close pull ups), and naturally have reflex power of a coiled cobra (close push up’s) plus my neck is strooong (wrestlers bridges). And top of it all I’m not a bloated meat head more in the vain of welterweight combat athlete.

    I recently bought your training log, nice work.

    Thank you

    • Paul John Wade

      Yo Joe! Thanks so much for buying the log my man, I appreciate the support. You sound like you are kicking some ass–great work! This progressive calisthenics is good stuff, huh?

      You are a wise man to want to emulate Klein. He was a phenomenon: supple, powerful, dense and as co-ordinated as an acrobat–well into old age. He was one of my mentor’s Joseph Hartigen’s great heroes, along with The Mighty Atom, Joseph Greenstein (so many great Joes here!). Klein was similar to Greenstein in many ways: and Joe Hartigen actually worked out with Greenstein in St. Louis in the thirties.

      Memories. Your comment made me smile, thanks man.

  • beth andrews

    Ok Now I am even more excited about attending the PCC!

    • Paul John Wade

      We are excited about having you there Beth–you and all the inaugural recruits!

      Thanks for your comment!

  • Per

    I’ve been following CC for only four months, love the book. This all sound very interesting. How much emphasis will put on being able to teach these principles to the end consumer(like me)?

    • Paul “Coach” Wade

      Hey Per, glad you are following Convict Conditioning–good decision.

      At the PCC cert, participants will be taken through key techniques from many of the fundamental chains I listed–like I said, you can’t absorb principles without first learning the techniques. The technical training will be backed up at the 3-day workshop by two seminars, one of which is all about helping you understand the principles (it is actually called “Principles of Progression”).

      On top of that, the PCC Intructor’s Manual, given out at the cert, is gonna have an in-depth chapter on the science of making bodyweight exercises progressive. So yeah, you WILL learn the principles you need. So much has gone into it, you cannot come away from this experience without being transformed. Sign up and come along!

  • Hey Coach, great article.

    I wanted to say thanks for CC 1 and 2. I’ve read many other guides on body weight training and yours blow them apart. Most of them aren’t even in the same playing field. I simply love the step-by-step systematic nature of them. I’ve learned so much from you and at 41 I’m stronger than I’ve ever been.

    I’ve started saving now so that when PCC comes to the UK I can join in =)

    Thanks coach for creating the best callisthenics guides available.


    • Paul John Wade

      Thanks for the kind comment, Marcus! I appreciate it. I’m real glad you are getting stronger–remember that in calisthenics terms, you are still just a baby at 41. You have lots, lots more development left to tap into.

      You will not regret saving for PCC, my man. When we roll round to the UK, I want you there trashing The Century, you hear?

  • Brice

    You never cease to amaze me coach. Your humility has surpassed us all. We all know you exist. For God has put you on this earth to help others. And helping you are!
    May Gods blessing rest upon you my friend

    • Paul John Wade

      Hey, thanks man! I did throw my hat into the ring to be next Pope, but the Conclave refused to accept dirty Dodgers caps.

      Seriously, it was a kind comment and I appreciated it, thank you Brice!

  • João Leal

    Hey Coach,

    My name is João Leal and I’m a 20 years old brazilian. I read CC 1 and 2. They are awesome man. Sorry for my bad english. What I’m trying to say is you helped me a lot, I got 7 injuries in my body from sports and CC helps me work with them, I can feel and see my muscles and tendons getting stronger. I can do 1 sentry pullup and L-hold on parallels, I could not do a single pullup when I started, I did 8 slow and steady pullups once, CC way, 2 seconds,1 second pause,2 seconds again, 1 second pause again. I did the CC diet for months but eating 3x a day does not work for me, I realized that by testing it and watching the results. The important thing is trying new things and discarding the things not worthy for ourselves, the book gave me a lot of knowledge and I apply it when the time comes. Thank you for everything, you introduced me to calisthenics world and it’s helping me a lot. My brother thanks you too, he is 18 and he can do lots of sentry pullups, elbow lever and V-raise! Big comment right? Thank you man, I hope one day I can go to the USA to meet you and talk to you! You are welcome to come here to Brazil! Almost forgot to thank the Kavadlo brothers! Thank you Al and Danny, these guys have been helping me through their videos and facebooks, thank you.

  • Paul John Wade

    João, thanks SO MUCH for your awesome comment my friend. I love hearing about stories from young athletes like you who are using the old school methods the right way, and your comment really made my day. All athletes have to deal with injuries–all of em. The key is doing it in the right way, and you sound like a real master now, my friend.

    Give my regards to your brother–he sounds like a calisthenics machine, too: must run in the Leal family! Big, big respect to you, and all the other CCers out in Brazil. Keep doing those pushups kid!

  • read your book convict conditioning and convict conditioning II and was greatly impressed, so much that i will be attending your PCC certification in june !!

    • Paul “Coach” Wade

      Well God damn–House is gonna be at the cert? Just when I thought PCC was looking as awesome as possible, House is gonna show up!

      A lot of folks said that the House Strength Camp just couldn’t be better value for money than it already is…but with House becoming a certified PCC, they were obviously wrong! Welcome aboard, big man. Honor to have you on the team.

  • Cid

    Could you clarify on what a wushu pistols? Is this a harder variant of the pistols? Thanks!

  • Paul “Coach” Wade

    Sure thing, Cid. Wushu pistols involves gripping the non-loaded foot with the adjacent hand. If this is hard to picture, here’s an image of the great man doing just that:

    This version is more advanced than the regular pistol. It requires extra flexibility, balance, co-ordinated movement, and more perfect control. Try it for yourself!

  • T Money

    Will some of these excercises be available in CC 3? Also, do you have a planned release date yet?

    • Paul “Coach” Wade

      T Money, great to hear from you my man! The answer is no–CC3 is gonna be a complete progressive system of explosive bodyweight work. Full chains for all these dynamics and statics will be contained in the PCC Instructor’s Manual given out at the workshops. If you aren’t attending and want a good overview of most of these exercises I would definitely recommend Raising The Bar and Pushing The Limits. They are easily the best resources on most of these exercise types:

      There is also a KILLER Raising The Bar DVD every bar athlete must check:

      As to when CC3 will come out–I really hope late 2013, but I need to oversee my PCC students over the next few months. Bless you for your interest bro!

  • C

    First of all, thanks Coach!
    I was blessed with very strong ancestors (descendants of the Vikings, woodsmen from the North – you get the picture 😉 ). For as long as I can remember I have heard stories of things my great grandfathers could do, lift and so on. I’ve been working out (alongside playing regular sports) since mid-teens, but never really liked it. Further, I was never even close to be able to do what the men in the stories could. The gym seemed to hurt me rather than build me; shoulders, back, knees were always sore so I gradually turned towards body weight exercises. My reason being that the body shouldn’t hurt from doing its most powerful natural movements; pulling itself up, pushing away, pressing with the legs etc. However, I never came up with the concept of progression, hence I never got stronger beyond a certain limit. When I first read your book I felt immediately that this was exactly what I had been looking for. It was just great!! My body seemed to have yearned it, too, because I started from step one on each movement and have just exploded through the steps in the six months I have been active (now doing the final few steps in most exercises)!! So thanks, Coach! (By the way, my wife is probably as grateful to you as I am 😉 )

    As for your supposed lack of “principles” in CC, you’re simply too hard on yourself. The principle of taking the body’s most natural movements (brought to us by our evolutionary heritage) and training to become as powerful as possible on those by doing progressively harder versions of each movement was crystal clear in CC. The ten steps were always, the way I read the book, suggested paths to the summit, not the sole route. Principles don’t get any clearer, Coach! Trust me, I am actually a professor! 🙂

    I have no problems with PCC at all. It contains tremendously cool things! However, it departs from the excellent principle of parsimony that CC was founded on, which I just loved. The PCC might be wider in its scope, but it does not follow that it is more valuable than CC when each “theory” is compared to what it claims to obtain. I wish you the best of luck with your project! 🙂


    • Paul “Coach” Wade

      C, I love reading all these comments and this was one of the best! Thanks for takin the time, prof. I’m very, very flattered that you like my stuff. When you see more of the PCC stuff, you’ll see how Al’s new-school methods have really added so much. But I will take the compliment!!

      It’s also awesome to get a post from a Viking brother…it must be cool to have such strong ancestors. We gotta get you signed up to PCC to write some new history here for YOUR descendents!

      Thanks for the kind words. Please stick around and keep contributing to this blog; we want you here.

      • C

        PCC vs CC: Hey, I don’t mind being proved wrong if I get to learn something in the process! If you ever bring PCC to Sweden, or at least to Europe, I’ll definitely be there! 🙂

        The blog: Thanks! I’ll follow this project with great interest!


        • Paul John Wade

          We are all learning my brother–all the time. Me too. I really want to bring PCC and Al Kavadlo to Sweden, a place with a fine history of calisthenics over the last century–the great Barstarzz taught there recently, if I’m correct. It’ll be an honor to have you as a PCC–keep track of our world domination right here!

  • Anthony Romayo

    I have so much to say that it wouldn’t be fair to the others.
    In a nutshell what you have done for me with your knowledge
    And two books is amazing. I have so far more to go yet but the challenge
    Is what’s the most fun.I’m no new comer to training but that WAS with weights.
    Bw is a whole nother game. Thank you for coming on the
    Back especially appreciates it.P.S. keep the books coming.

    • Paul John Wade

      It made my day to read your post, Anthony–thank you for your kind words. I’m real glad to hear that back of yours is healing up thanks to progressive calisthenics. Keep us posted with plenty of comments here: I want you to keep me posted on your progress.

      Thanks again kid, and keep doing those pushup, ya hear?

  • I love it Coach. Learn the form. Absorb the form. Discard the form.
    Ya gotta KNOW the rules before you can break ’em!
    Rock on!

    • Paul John Wade

      You got it, Danny–always the man!!

  • Tyrone He

    I have CC 1 & 2, and I’m glad to have them. I also have other books and videos, but I could have not developed my physical condition with out the CC books. I wish I could attend the PCC, it would also be an honor if El Entrenador was there.

    • Paul John Wade

      Tyrone my buddy–it is awesome to hear that CC has helped you get into the condition you are in; an honor to have you as a student. I will not be atttending the PCC workshops, but I’m gonna do my best to make myself available on this blog for all you guys and gals if I can.

  • Anders

    Hi Coach!

    I want you to know that Convict Conditioning changed my life in a very positive way.
    I was training Martial Arts for more than 20 years but for different reasons (moved to get education, got family, bought an old house that needed a lot of work etc), I stopped exercising… I always thought that I would pick it up again when I got a little more time but the years just passed… 10 long years. Then I felt the first signs of my body taking damage and slowly deteriorating. It was a wake up call when the doctor suggested that I needed some more exercise to get rid of my back pain. At the same time I heard a friend mentioning a very good book called Convict Conditioning and I picked up a copy.

    That was a turning point for me.
    Not only did I find the exercises phenomenal but the book is also written in a way that it really inspired me to get off my ass and start to working out again.
    Thanks a lot for this Coach. I know that I will never stop training again.

    I have registered for the PCC workshop in June. I am living in Sweden so it will cost me a bit to travel but I think it will be really worth it for me. That way I may be able to teach my two young boys the best way to train as well and that fact is worth the cost of traveling and the admission fee alone.

    I am a bit worried that my age (I’m 48) will be an issue though. I am getting stronger each passing week but I can’t do the Century yet though. I can do maybe 40 squats, 30 strict pushups, 20 hanging knee raises and maybe 8 pullups right now.
    I will continue training to get into the best shape possible till June but I don’t know if it’s enough? Do you think I will be too weak for the workshop?



  • Paul “Coach” Wade

    Anders–what an incredible comment! It is amazing to have you come from Sweden to attend the event: I take it as a personal honor to have you there, my friend. I hope to hear all about your experience: you will NOT regret it!

    Your age is not an issue. At 48 you are a baby in calisthenics terms and have lots of growth left to look forward to. You are not very far from defeating The Century, and if you train smart until June you definitely CAN get there: focus first and foremost on building your pullup numbers, kid. Keep a good range of motion and build in a little thrust (if you have been sticking to the CC speed, speed up for The Century).

    The Century is not an exam. It’s just meant to be a guideline so that athletes coming to the cert have the conditioning levels to get the most out of the three days. That said, some people WILL not pass The Century at the workshop. If you attempt but can’t quite make The Century on the cert day, you have a full two months to send in a video of youself (not exahusted from three days of learning!) performing The Century, to be awarded the formal title of PCC.

    I’ll go further: anyone who fails The Century on the day can email Dragon Door for my personal email address. I will help coach you over the next two months, and even judge your video test myself. So there’s nothing to worry about, Anders. The PCC adventure is win-win…for you, and your family.

    What are you waiting for, son? The pullup bar is calling!

  • Anders

    Thanks Coach!

    I am really excited for this! I will train very hard in the most smart way I can until June to be as prepared as I can.
    It is wonderful and quite humbling to hear you offer additional personal coaching in the event that I would fail the Century on the seminar.
    You really deserve your nickname as an inspiring coach! Thanks a lot!

  • Paul John Wade

    It is an honor to have you on board, Anders my man! I look forwards to hearing more about your progress as the cert approaches, and I know we’ll talk more as the time comes. I promise I’m here for ya, my brother.

    Now, go rent the Rocky movies and hear those bells….you can do it!

  • Howard

    It’s kind of reassuring to hear that at 48 someone is a baby at calisthenics. I thought at 31 that I would be past my best years for doing these types of exercises.

    But the exercises in CC1 and CC2 have been nothing short of phenomenal. My flexibility and overall strength are improving and I’ m now doing exercises with very little pain. Also I have been delving into other literature, such as Building the Gymnastic Body and Never Gymless and now I can see how far I can go with regards to bodyweight strength training if I put in the time and effort.

    I must say I can’t wait for CC3, since the very reason I started strength training was to increase my vertical jump, so explosive bodyweight training, cannot wait to get my hands on that book

    As for PCC, I hope whenever I meet the local requirements for a US Visa, I can actually get one to be able to go to the US whenever one is on. If the PCC can be held in Trinidad, I’ll be the first one to sign up :D.

    Again, on behalf of my body and joints, thanks a lot for CC1 & 2

  • Mats

    I just want to add another big thank you from one more Swede. I have been training – mostly running – for most part of my 45 years. I have tried strength training on and off but always quitted it due to that I always find gyms so boring.
    I picked upp CC a year ago and now I am truelly hooked. I cannot wait for that next training set. Being a novice I am still pretty low down on most of the progressions but I am taking my time and enyoing every bit of it.

    Thanks a lot.

  • Rushil

    Damn, a planche hold on fingers?
    Seems like I am weaker than I thought!

    Still a good, humbling feeling, at least my goals will keep me busy for years to come. 🙂

  • Lucas

    Great article! I am new to calisthenics and have been using CC for only one month and I love it. I simply have a few things I like to ask.
    Will the Dips progressions be available for us laypeople who will not attend the PCC cert at some point (hopefully soon?) 😉
    Moreover, are there any plans on releasing a CC app for iphone and android? – this would be really awesome and helpful.
    Lastly, I simply wonder what your opinion is on Yin Yoga and stretching the connective tissue Coach Wade? Is this a good thing or should it rather be avoided?
    Thanks for all the inspiration and I will keep following your excellent articles!
    I wish you a beautiful day..

  • Leo

    Hello, i’m not sure if you should lock your elbows at movements like pull ups and push ups or not. If not should i work towards the planche etc with locked or slightly kinked elbows?
    The PCC manual sounds very nice, but i cant come to America. Will the manual be available even if i cant come to the PCC event?

  • BABu

    Hi Paul Wade,

    I have been doing CC1 for quit a time and seeing a lot of benefit. However I have a query regarding using Dinosaur Training as well to further improve my strength training goals.
    Your Opinion is highly appreciated. Waiting for cc3.

    • Babu,

      sorry to be late getting back to ya! I LOVE everything by Brooks Kubik, originator of Dinosaur Training. The guy was nice enough to write a foreword for CC2. If you do want to explore his work, you can still use bodyweight–the man put out a truly excellent book called Dinosaur Bodyweight Training:

      Check it out!

  • Timothy Jones

    Coach Wade,

    I had a partial menisectomy about a year ago. 10 % medial meniscus removed and frayed edge ( minimal) of lateral meniscus trimmed. Lastly had 5% of cartlidge under knee cap smoothed down. Will full depth bodyweight squats be safe and beneficial for my knees? I would like to get back into the CC program.

  • Benjamin dumbrell

    Hey coach, it’s a long shot you’ll see this but I’ll they anyway. I read your blog on the Joe hartigen method and the 5 4 3 2 1 program and it seems very solid, I would like to know how many times a week you should train a exercise, is 1 time a week enough? I started working full time in a aluminium factory and start at 5 am, I get about 5 hours sleep a night so muscle training is out. Thanks in advance.

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