The Top 10 PCC Blog Posts of 2015

by Al Kavadlo on December 29, 2015

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PCC 2015 CollageWhat a great year it has been for calisthenics and the PCC! Danny and I traveled all over the US and Europe in 2015, bringing the Progressive Calisthenics Certification to new places like California, Italy and the UK.

In addition to reaching new markets, many of the venues that had previously hosted the PCC, like Trainingscentrum Helena in Holland, and Soho Strength Lab in New York City, saw even larger attendance than at last year’s events.

While I was fortunate enough to connect with hundreds of you in person this year, the PCC has impacted hundreds of thousands more through this blog.

With the year coming to an end, it’s become an annual tradition for me to take a look back and select my favorite blog posts. Once again, it was hard to pick ten, but I did my best!

Here are my favorites, in no particular order:

–The man, the myth, the legend, Paul “Coach” Wade kicked off the year by telling us how to add 20 pounds of muscle mass in one year with calisthenics. Did any of you give it a shot?

–My brother and PCC Master Instructor Danny Kavadlo explained why there’s no reason to be afraid of getting hurt during a workout.

–Senior PCC Adrienne Harvey reminded us that revisiting regressions such as the short bridge and shoulderstand squat can lead to surprising advancements in our training.

–PCC standout Matt Schifferle explained how understanding the concept of technical convergence can take your training to the next level.

PCC NYC Raised One Arm Pushups–It’s always an honor to get a blog post from a calisthenics legend like PCC Instructor Jack Arnow.

–PCC Instructor Eric Buratty wrote this entertaining and informative post about getting in the zone for your workout.

–Right after earning his Progressive Calisthenics Certification, newly-minted PCC Instructor Eric Bergmann passed along some great advice to avoid the 99 rep curse and complete the PCC Century test.

–While PCC Instructor Ali El-Khatib updated us a full year after taking the cert to explain how his life had changed following the PCC.

PCC NYC Wrist Stretches–My wife and fellow PCC Instructor Grace Kavadlo penned this helpful tutorial on the crow pose and its variations.

–And lastly, I had fun ironically pointing out that talk is cheap.

That’s it! Enjoy the articles, have a Happy New Year…

…and Let’s Do Some Pull-ups!



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

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  • What a year! Hope to teach even more with you and Danny in 2016 🙂

    • Eric Buratty

      Agreed! Keep up the great work, everyone! 🙂

    • Of course!

  • Matt Schifferle

    Oh man! So much has been learned and built over the past year!
    on a side note, I put in a good effort to make the diesel 20 but so far I’m only up to the diesel 12. No bad considering I have been at 175# for a while. C-Mass is the ultimate muscle building bible!

    • It wasn’t designed for guys ALREADY built like Spartans, bro!

      Loving your new project by the way…will get in touch soon my friend.

    • Not bad at all, Matt!

  • Hey–I made the list! Thanks Al! What a roll call of cool articles, it’s an honor man.

    Alla y’all tune in next week for some more Paul Wade ramblings…

    • Of course you made the list, Coach. Can’t wait for your new piece next week! 🙂

    • John Du Cane

      Can’t wait, Paul…:)

  • It’s been 5 months since I got to take the PCC and I still can’t believe how much it’s changed my training thought process and approach.

    • Right on, Eric! Proud to have you in the PCC family!

    • John Du Cane

      Very good to hear!

  • Diesel 20 was my favourite of the year. I was 227lbs last December. I’m 229lbs today, but more solid. I figured that a year of so of practicing the basic movements would be beneficial and it has definitely paid off. I started keeping a workout journal again at Coach’s urging so I can report that in 12 months I’ve clocked over fifty five thousand reps – incline push ups, pulling variations, free squats, leg raises and wrestlers bridges. Last year I struggled to get to 80 free squats in several sessions over a day. Now I can knock out sets of 101.

    Calisthenics is always a work in progress and I’m enjoying it. I even tried a few flags the other day – it felt like being kicked in the ribs, but I reckon I might get it in a few years. I’ve signed up for the PCC in London in April, so will look forward to making some new friends.

    • That’s fantastic, Dan! I look forward to meeting you in London!

    • God damn, Dan the Man!!!

      Great work on all fronts, I’m proud of ya!

    • John Du Cane

      Very excellent indeed Dan and I look forward to meeting you in April!

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