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Progressive Calisthenics - The Official Blog for the PCC Community


TOP 5 REASONS WHY AN IN-PERSON WORKSHOP IS THE BEST WAY TO SUPERCHARGE YOUR
TRAINING

August 29, 2022 By Danny Kavadlo 1 Comment

It’s been ten years since the inception of the Progressive Calisthenics
Certification. In that time, hundreds of trainers from all over the world have
been certified in bodyweight exercise. Countless PR’s have been set and lifelong
friendships have been made.

On October 1-2, Momentum Fitness in New York City will be hosting the ONLY
Progressive Calisthenics Certification on the calendar. That’s right: this is
the only PCC currently scheduled, so if you ever wanted to attend, now is the
time.

At every PCC, amazing things happen. There is no question that this event will
supercharge your calisthenics training like nothing else. Here’s why:


1. THE MOST COMPLETE PROGRAMMING



There are many calisthenics courses these days. PCC is the first and the best.
In fact, PCC is the only certification with eleven modules, including push-ups,
pull-ups, muscle-ups, human flag, inversions, floor holds and more. There has
never been a more comprehensive two-day bodyweight course.

The PCC Instructor manual was written by none other than Paul “Coach” Wade, the
best-selling author of the Convict Conditioning series, and contains over 500
pages of the most detailed calisthenics writings and illustrations ever
compiled.

There are two additional seminars. The first seminar, Principles of Progression,
details the universal truths behind all calisthenics (and strength training)
advancement. The second seminar On Bodyweight Programming explains how to put
all this new information together for quantifiable results.

The weekend concludes with the legendary Century test. Click here for more on
that!


2. PCC IS FOR EVERYBODY



Everyone is welcome here. That includes folks of all fitness levels, training
backgrounds and body types. Every single attendee is encouraged in a friendly,
inclusive environment. From the curious beginner to the beastliest bar athlete,
calisthenics doesn’t discriminate. Progressive calisthenics accommodates
everyone.

PCC also provides you with a strong connection to a supportive, global community
for future training, forums and opportunities. This includes both friendships
and networking. I’ve remained close both professionally and personally with so
many of my PCC family over the years.


3. THE INSPIRATIONAL POWER OF THE GROUP



I’ve seen it again and again: PCC attendees pushing themselves beyond their
previously perceived limitations.

There’s a reason why more people have achieved their first muscle-up, pistol
squat or human flag at PCC than anywhere else in the world. It’s the overflowing
energy that comes from putting a group of calisthenics freaks in a room
together. Remember what that’s like?

I’m thrilled to say that this is the first workshop taught by both myself and my
brother Al Kavadlo in twelve months! We’re ready to bring the thunder!


4. NO SUBSTITUTE FOR AN IN-PERSON EXPERIENCE



If recent times have taught us anything, it’s that humans need real interaction
with other humans. Sure, scrolling through social media and looking at
fitness-related “content” is an easy way to pass the time, but it really doesn’t
help your physical (or mental or emotional) health.

The experience you acquire at PCC is a stark contrast against the screens and
solitude induced numbness to which so many of us have become accustomed. In a
world overrun with online courses, PCC stands out. At PCC, every attendee
receives personalized training geared directly to them. Corrections are
physically presented in real time by experienced instructors who work directly
with you. Under the scrutiny of a Master Trainer, you will achieve things you
never imagined possible.


5. CONTINUING EDUCATION



The enhanced professional credibility you get from becoming a PCC is priceless.
Dragon Door is an established leader in the fitness industry and PCC is the gold
standard for calisthenics certifications. This is part of what gym owners look
for when hiring trainers, as well as what potential clients need when seeking
professional guidance.

Furthermore, while PCC is for everyone, not just fitness professionals, it
qualifies for continuing education credits toward your personal training
credentials. In fact, PCC is the only bodyweight workshop approved for CEC’s
from ACE and NASM, the two largest certifying bodies.



It’s just a few more weeks before the calisthenics lightning strikes again. I
can taste the electricity… Will I see you in NYC?

LET’S GOOOOO!

-DK



Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With:
bodyweight exercise, calisthenics certification, calisthenics workshop, Danny
Kavadlo, NYC PCC, PCC Workshop, Upcoming Workshops


HYBRID STRENGTH TRAINING IS HERE!

November 30, 2021 By Danny Kavadlo 3 Comments

Hello I’m Danny Kavadlo. You know me. I have been one of the world’s most
visible proponents of bodyweight training for over a decade. I still am. And
while I’ll always express the importance of bodyweight exercise, I’ve personally
trained in a hybrid style for over thirty years, lifting weights and moving
bodyweight side-by-side.

For this reason, over the years, the one question I’ve received more than any
other is: “Danny, how do I combine calisthenics and free weights?”

Search no more. The answer is here.

Not only have I practiced hybrid strength training for decades, I’ve spent the
last three years putting this book together so I can answer this question for
you as completely as possible. Finally… HYBRID STRENGTH TRAINING—How to Get
Jacked & Shredded with Calisthenics & Free Weights has arrived!



There are almost endless variations of every exercise in existence. The
exercises included in HYBRID STRENGTH TRAINING are the ones I use because they
work, not because they’re trendy. In fact, quite the opposite: because they’re
timeless.

All beginners need to start with the basics. Advanced practitioners continue
with the basics, and add from there. Fundamental bodyweight exercises are the
prerequisite. In other words, if you are unable to perform a bodyweight squat,
then there is no sense in putting a barbell on your back.

Calisthenics is the greatest baseline, as well as the oldest and nobles form of
strength training. It also gives the highest yield from the least gear. By
manipulating the body’s leverage, range of motion and/or muscular emphasis, you
can work every muscle in the body equipment free (or equipment lite).
Furthermore, having less with which to work compels us to get creative with what
we do have.

Employing free weights adds to your baseline, and takes you beyond. Although
complete 100% isolation of any muscle is impossible, the nature of training with
free weights allows us to target individual muscles and/or muscle groups with
greater specificity than other modalities, while still employing our own powers
of intramuscular communication. Additionally, free weight exercises are often
simpler to scale. (You can adjust the load simply by adding or taking away
external resistance, as opposed to calisthenics, which would require altering
the exercise itself.) Finally, free weights provide the opportunity to lift a
greater absolute load than the weight of an individual’s own body.

Ultimately, we gain the most when we fuse calisthenics and weight training,
employing the most effectual exercises from both in order to maximize the value
of every workout. Whether you overload your muscles by changing your body’s
position (as with calisthenics), adding external resistance (as with weight
training) or any combination of the two, you will make gains!

Hybrid Strength Training contains the most detailed programming I’ve ever
committed to ink in my career. In addition to the three unique programs (Blue
Flame, Red Hot & HELLYEAH!), we discuss training templates, recovery, set and
rep schemes, training for max load, weighted calisthenics and much more. I want
you to take my programs, exercises and guidance and make them your own, for a
lifetime of progressive training.

Check out this video for more info and to get fired up!




HERE IS WHAT THE BIGGEST NAMES IN STRENGTH HAVE TO SAY:

“I’m honored to call Danny my friend. His impact on my field of strength and
conditioning continues to expand daily. This book is part of his legacy. Enjoy.”

—Dan John, Master RKC, author, Never Let Go

“Danny finally did it. I’ve been waiting years for someone to take on the
behemoth task of writing a book about combining calisthenics and weight
training. What better person to step up to the challenge than Danny f*#kin’
Kavadlo? Hybrid Strength Training is the perfect book for any fitness
enthusiast, at any level.”

—Mike Fitch, founder & creator, Animal Flow

“I have been asked countless times over the years to recommend the finest source
on combining weight training and bodyweight work… but I have always had to just
shrug. Coaches and authors who really understand both disciplines at an elite
level are few and far between. But the wait is over. FINALLY that book has been
written!”

—Paul Wade, author, Convict Conditioning

I want to know what YOU think of HYBRID STRNGTH TRAINING! Let me know in the
comments below. KEEP THE DREAM ALIVE!

-DK



***

Danny Kavadlo helped pioneer the bodyweight fitness craze with Strength Rules,
Diamond-Cut Abs and Get Strong, all of which went to #1 on Amazon. He has been
featured in the New York Times, Huffington Post and Men’s Health, and is a
contributor to TRAIN magazine and Bodybuilding.com. When he’s not traveling the
world as Master Instructor for Dragon Door’s acclaimed PCC Certification, Danny
works with personal training clients in New York City and virtual clients
everywhere. Danny Kavadlo’s long awaited HYBRID STRENGTH TRAINING is available
from Dragon Door Publications.



Filed Under: Announcement Tagged With: barbell lifting, bodyweight exercise,
calisthenics, Danny Kavadlo, Hybrid Strength Training, strength training, weight
training


MY CALISTHENICS JOURNEY TO THE PCC

September 4, 2021 By Al Kavadlo 1 Comment

Hey hey hey! I’m Al Kavadlo. I’ve been doing calisthenics and nothing else for
twelve years.

I remember in 2009 – a little before my 30th birthday – I decided I wanted to
learn the handstand. The early days involved a lot of falling, but after a while
I was able to catch myself and little by little those holds became longer and
more consistent.

I’d been working out for over 15 years by that point and I was already a
successful personal trainer–yet I was just starting to realize there was more to
fitness than simply being able to lift something heavy. Something about the
synergy of calisthenics was irresistible to me: the raw minimalism, the
self-empowerment, the creative element… or maybe just that the moves looked so
bad-ass!



Handstand push-ups replaced military presses. Pistol squats replaced leg
machines and alternative push-up variations replaced traditional chest and arm
exercises. Front levers, one arm chin-ups and other esoteric bodyweight
exercises gradually became more interesting to me than conventional gym
workouts.

I didn’t plan for it to happen, It’s not like I suddenly woke up one day and
decided to be a bodyweight guy, but by the time I turned 30 my training was
pretty much 100% calisthenics.

Back then there was hardly any information available about this type of
training, so most of my learning came from my own trial and error. Fortunately
I’d been lifting weights and doing pull-ups for a long time already, so I was
able to progress fairly quickly. These days, my years of trial and error can
work to your advantage!



Social media was still pretty new at the time but at a friend’s suggestion I
started posting videos on YouTube and blogging about my training. I got my
brother Danny involved and he and I kept challenging each other to improve and
grow.

I started to gain a following online and I connected with others in the local
calisthenics community. Eventually, Danny and I appeared in the Convict
Conditioning series and I even landed my own book deal with Dragon Door
Publications. I published Raising The Bar in 2012, which became a cult
phenomenon. The book was ahead of its time, and was the first to deeply explore
the possibility of training with nothing but a pull-up bar and a pair of
parallel bars.

I continued publishing more books about calisthenics and in 2013, Danny and I
started teaching the world’s first ever calisthenics based fitness
certification, the now legendary Progressive Calisthenics Certification. It was
dream come true!



The PCC has been often imitated but never duplicated. Over the years we taught
and certified hundreds of trainers in over a dozen countries and scores of
cities. We’ve connected with like-minded calisthenics enthusiasts all around the
world. You cannot beat the energy, passion and attitude at PCC. It has to be
experienced!

I kept refining my skills over the years – and through teaching them to others I
further enhanced my own understanding of them. I’m 42 years old now and I’m in
better shape than I was in my 20s.

I’m still teaching, still training, and still having fun. In fact, October 9-10,
2021, the Progressive Calisthenics Certification makes its return to my hometown
New York City, the place where the bodyweight revolution got started all those
years ago!



If you’ve ever wanted to train with Danny and me in person, then now is the
time! If you’ve ever wanted to share in the excitement that is PCC, then your
day has come! If you’ve already taken the PCC and are hungry for more, then this
is your chance to re-certify. Come have a new life experience you’ll never
forget. The PCC has grown and changed over the years, just as I have. Just as
you have.

Check out this video and learn more about my journey:



Thanks for reading! I hope you enjoyed my story – if you did, then I hope to see
YOU at PCC this October.

Til next time, I’m Al Kavadlo…



Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: Al
Kavadlo, calisthenics, calisthenics certification, PCC, PCC Backstory,
progressive calisthenics, Progressive Calisthenics Certification


THE HANDSTAND PRESS: COMPLETE CONTROL THROUGH THE HANDSTAND

January 20, 2021 By Vic 3 Comments

The handstand press is a perfect demonstration of strength, control, and body
awareness. It exemplifies a kind of elegant ease that is seen only in handstand
masters. Or so they would have you believe.

It’s true, the handstand press is a difficult skill – but it is very achievable
for anyone who already has a decent freestanding handstand. This is a
prerequisite – as balancing through the handstand press adds another level of
complexity. If you can’t do a handstand off the wall for at least 15 seconds,
then you will need to work on your balance before proceeding with this tutorial.

It should be noted that there are many different types of handstand presses, and
this tutorial will be focused on the easiest of these – the straddle handstand
press. We will simplify this to just ‘handstand press’ moving forward.


WHAT IS THE HANDSTAND PRESS?

The handstand press, not to be confused with the handstand push up, is a
controlled entry into handstand. The hands start on the ground slightly in front
of the still grounded feet. The legs are straight and the hips are raised,
creating an ‘A’ shape from hands, to hips, to feet.

The handstand is then achieved by leaning forward and allowing the feet to float
up off the ground, and in a circular motion, move upward, and connect at the
top. The movement is slow and controlled, with the aim to maintain straight arms
and legs throughout.




TACKLING THE HANDSTAND PRESS … WHERE TO START?

If you can already hold a freestanding handstand then you should already have
the core strength to do the handstand press, or at least you should be very
close. By simply working the handstand press, you will specifically engage the
correct core muscles and so it shouldn’t be necessary to supplement with other
exercises. Of course you’re welcome to throw in hollow body hold and toes to bar
leg lifts if you want to speed up your progress even further!

The handstand press can be approached from 2 different angles.

The first is to start learning it while leaning against a wall – preferably
against a padded wedge. By placing your hands close to the wall and leaning
forward into the wall while your feet are still in contact with the ground, you
are learning one of the most fundamental principles in the handstand press –
raising the hips. Once the hips come up, the legs will follow. By doing this
drill you will train your body to recognize the correct amount of tilt you need
to bring your hips into the correct position.

The second drill is called hovering. In this drill, the idea is similar to the
first, however the main focus is not so much raising the hips as it is balance.
The goal when hovering is to lean forward and take the feet very briefly off the
ground before coming back down again. Remember not to jump, the motion should
come from leaning forward and changing the centre of gravity rather than from
momentum. Hovers are done without the wall and better replicate the handstand
press. The drawback is the imminent risk of faceplanting. Most surfaces don’t
agree with the face so try to catch yourself!

Hovers should be done at ground level initially. This will allow you to get used
to the feeling. Once you get a hang of this – and become proficient at
preventing 3rd degree burns on your face – it’s time to make the hovers easier
and increase the stakes.

To do this, start by elevating the feet. By elevating the feet, the hovers
become easier as the hips have a higher starting position. This also means that
you have further to fall if something goes wrong! If you need even more of a
boost, consider using a resistance band to pull your hips forward or even have a
partner do this.




ADVANCING THE HANDSTAND PRESS

So you have mastered the handstand press and want some bonus challenges, or you
still haven’t got it by you want to know what’s next? Well, there’s good news
because the handstand press journey doesn’t stop there! As mentioned before,
there are multiple variations of the handstand press. We will cover them in
order of difficulty.


L-SIT TO PRESS TO HANDSTAND (PARALLEL BARS)

This handstand press variation is done on parallettes or parallel bars. It’s a
basic alternative that uses the same principles as the original handstand press.
The starting position, however, is an L-sit. By pulling back through the L-sit
you will hit the same starting position as you would on the ground – except now
you are higher off the ground and you have more wrist control to manipulate the
handstand with. This press is only slightly more difficult than the original,
the main barrier being a psychological one.


PIKE PRESS

The pike press is considerably more difficult than the original handstand press
as it ditches the straddle for a pike. Instead of the legs going around, they
come through the middle – and as such they feel heavier due to a longer lever
length in relation to gravity. Most pros struggle with this one – it’s not for
the faint of heart!


WIDE-ARM HANDSTAND PRESS

This is the ultimate press to handstand variation. The setup is similar to the
original press to handstand, however the hands are placed much wider apart and
the fingers are typically pointed outwards. This creates a much more difficult
balancing position and forces the core to do a lot more work. Hard to do and
even harder to balance the finished product, the wide arm handstand is one hell
of a move!



***

Vic is a Melbourne-based Personal Trainer, Calisthenics Athlete and the Founder
of Street Workout St Kilda. and Liquid Chalk Shop. He has a passion for
bodyweight training and the art of movement. Follow him on Instagram:
@streetworkoutstkilda, Facebook: facebook.com/streetworkoutstkilda, and YouTube:
https://www.youtube.com/channel/UCJvI67d8yXvh9gHDVVc2wsA



Filed Under: Motivation and Goals, Tutorial Tagged With: handstand, handstand
press, Street Workout St Kilda, Vic


THE GET STRONG APP IS HERE!

October 19, 2020 By Al Kavadlo and Danny Kavadlo 4 Comments

Since the release of our bestselling Dragon Door title Get Strong, we have
received countless messages from fans relaying their success with the program.
We love to hear from you!

Sometimes these messages also have questions. Other times they have requests.

The most common request has been for a smartphone app specifically designed to
help track your progress on the Get Strong program

We’re excited to tell you the Get Strong app is finally here!

The new Get Strong app is part of Triad XP, an easy-to-use mobile tracking
system that Dragon Door has partnered with.

The app will help you stay motivated and provide additional accountability to
complete the program.

Plus the convenience of it all being on your mobile device for review rather
than a paper log book will make it easier than ever to monitor your progress.

If you’ve been doing Get Strong and need some extra accountability, this is
perfect for you. It’s also a great time to start the program if you’ve never
tried it before.

You can use the app in conjunction with the book or on its own, so whether you
have the book already or not, make sure you check out the new Get Strong app!





Filed Under: Announcement, Motivation and Goals Tagged With: Al Kavadlo, Danny
Kavadlo, Get Strong, Get Strong App, Get Strong Program, Get Strong Workouts
App, TriadXP, TriadXP Workout App, Workouts App


ISOMETRICS, PRISON TRAINING AND BODYWEIGHT: A MATCH MADE IN VALHALLA

October 24, 2019 By Paul "Coach" Wade 186 Comments

Hey, you guys!

It’s been a long time. I missed ya! How’s the wife? I always thought she was a
honey…a real catch!

…Wait, what? She did what with the mailman? She took the kids, too? Damn.

I never liked her anyway bro. …Uh…some training talk might take your mind off
it, huh?

I’ve sure been thinking about training a lot these days. One type of training in
particular—isometrics. I’ve also been working isometrics—hard—for the last
couple years or so, and feeling stronger and tougher than ever as a result.
Let’s chit-chat about ‘em; tumble some thoughts around in the brain-laundry, and
see what colors run, eh?

“Isometrics” is a word virtually everyone who trains knows pretty well. We’ve
all heard about isometrics; static training; “isos”. We’ve all read an article
about their benefits, thought about seriously applying them, then put the ideas
back in a dusty mental drawer and continued with our usual old training. Since
Dragon Door is about to release the ISOCHAIN—a project I’ve been heavily
involved in, from the get-go—I thought I’d talk a bit about bodyweight and isos
to my PCC brethren. (And sistren.)

I’ve used isos in some manner for decades; since the earliest days of my
training, in fact. In Convict Conditioning I wrote about how I used to pull on
prison bars for an iso workout. I didn’t invent this; inmates have been doing it
for hundreds of years to get strong. It’s amazing how varied and productive bar
pulling can be. I had a little, dog-eared notebook full of different techniques,
bad pencil sketches of different angles and holds to work different muscles. I
even included a handful of examples in Convict Conditioning.

Something I talk about a lot in all my books are the old-time strongmen and
their methods. All the old timers used isometric holds, particularly as feats of
strength: I’m thinking of the human bridge, various back lifts, crucifix holds,
ridiculously heavy support holds, restraining wild horses—all this must have put
thousands of pounds of force through the human body! But those guys thrived on
it, and many of them were performing well into old age.

The Mighty Maxick (1882-1961): one of the great pioneers of isometrics.

Maxick stands out as a guy who build his entire system around loadless
isometrics: pitting one muscle against another. He built an amazing physique on
it, too, and his “muscle control” exhibitions were famous throughout the world.
Angelo Siciliano—a.k.a. “Charles Atlas”—was another former strongman who took
isometric tension seriously, and his Dynamic Tension system pretty much started
the modern bodybuilding craze. Nobody wanted sand kicked in their face, did
they? (Apologies if you’re into that kinda thing.)

It’s an interesting but little-known fact that the history of the old-time
strongmen, isometrics, and prison training are all intertwined. Nobody
personifies this more than the great Russian strongman, Alexander Zass—The
Amazing Samson. Zass always used isometrics, even from a young age. His first
workouts involved pushing and pulling against trees in the local forest. Before
he could fulfill his dream of becoming a famous strongman, World War I rolled
around, and Zass was nearly killed by the Austrians, then made a prisoner of
war. Despite unbelievably poor training conditions—and food that would make a
billy goat puke—Zass never lost his passion to become strong, while injured and
locked away. He began grimly pushing and pulling against his cell bars, on a
daily basis. When he was put in shackles, he would pull against the chains, over
and over, from different angles. Zass was using whatever he could to train. This
is the tradition that continues in jails to this day. I’ve seen inmates use
towels, walls, even each other to generate some brutal isometric workouts.

Zass was training with chains a century before powerlifters thought of it.

Did these isometric workouts produce results? Unbelievably, Zass became so
powerful from this training that he could split chains and bend bars. He was
made a prisoner of war four times: he escaped prison, four times. It seems he
was just too damn strong for the early twentieth century military jails. And
yeah, that’s not hyperbole. Zass was inhumanly powerful. (You may have seen the
famous photo of him taking a horse for a walk: with the colt on his shoulders.)
It was Zass who began the bar bending and chain breaking that became synonymous
with the old-school strongmen.

Numerous athletes took Zass’s chain-pulling system to heart, and built enormous
strength from it. But by the time the fifties had rolled around, strongman
training was out in Europe and America, and Olympic weightlifting was in. Chain
isometrics were still used, but some bright spark—history seems to disagree
exactly who it was—attached a bar to the chain, to better replicate the barbell
lifts. This simple—but very powerful—chain-and-bar unit was found in elite gyms
throughout Europe and America, but it was stolen by other athletes who craved
power, too. You might have seen the famous images of Bruce Lee using one. Lee
swore by isometrics as a training method, claiming it increased his strength and
speed.



Although isos have largely gone by the wayside these days—our loss—some
well-read athletes still use these cool old hardcore devices. Ross Enamait is
one famous strength and conditioning coach who still promotes isometrics. (A few
years back he wrote a great article teaching athletes how to build their own
chain-and-bar unit. Check it out, here.)

I’m old (read: decrepit) enough to remember actually seeing the first generation
of these chain-and-bar devices being used, in strength magazines and whatnot.
They always intrigued me at the time. I didn’t ever get round to trying to
construct one though. The lack of measurement was the only thing that bothered
me: how do you know how much force you are generating? You don’t. At least with
bodyweight training you know you are getting stronger because you move from
progression to progression. With conventional weight-training, you move from
heavier to heavier bars. But with traditional isometrics without weights? Sure,
you feel stronger—but you just don’t know how much, or what’s working.

This has been the major stumbling block for most isometrics. I think it’s the
one issue—in today’s era of measuring everything—that has turned the modern
generation off isos. We know, thanks to anecdotal and scientific evidence, that
isos get you very strong—rapidly. But how strong? How do you know what’s
working? How do you motivate yourself to hit a new PR?

This is what first intrigued me so much about the ISOCHAIN. It has a digital
force meter that measures the “weight” you are lifting with pinpoint accuracy:
on curls, presses, squats, deadlifts, etc.

I know from experience, also—particularly as I get older—that isometric work is
good for building muscle while being amazing for the joints. I have been very
critical of lifting “external” weights in the past; one reason is the potential
damage heavy weight training can do to the joints. With chain-and-bar devices,
your joints are under heavy load, but not moving: this results in almost zero
friction inside the joints. Imagine pushing coarse sandpaper against a wall,
then rubbing. Does a lot of damage, right? Now imagine pushing down on the
sandpaper just as hard, but keeping still. Virtually no damage. This is the
difference on your joints between loaded isometrics and loaded dynamic lifting.

One of the reasons I’m reaching out to you guys here is that I’d like you to
start thinking about incorporating some isos into your program. Isometrics are
one of those training topics everybody has an opinion about—but never actually
tries, seriously. That’s a damn shame. Isometrics has a ton of proven
benefits—from amplified strength and muscle gain to increased speed, reduced
joint pain, fat-loss, lower blood pressure, improved heart health, and so on.
(Check here for an in-depth article on the science, egghead.)

Truth is—three steps behind, as old Paul always is—I’m probably preaching to the
choir right here. If you are seriously into bodyweight training, chances are you
already perform isometrics in some form. Isometrics, in its purest sense, just
means holding a position to build strength. Damn, it’s hard to do bodyweight
training in any form without doing isos:

 * Holding a handstand (or even a headstand): isometric.
 * The plank (RKC plank, anyone?): isometric.
 * Wall squats: isometric:
 * Bridges: isometric.
 * Hollow body holds:
 * Elbow lever variations: isometric.
 * Grip hangs:
 * Front and rear hanging levers: isometric.
 * L-holds and V-holds for abs: isometric.
 * The human flag and the clutch flag: isometric.

…And so it goes on. The most impressive gymnastic strength feats that exist—the
Iron Cross, the planche, the inverted cross, the Maltese Cross, and so on—are
all isometric holds. Hell, even holding a classical yoga position is isometrics!
So us bodyweight guys and gals are probably already well ahead of the curve when
it comes to isos.

Classic bodybuilders weren’t averse to getting some isometric action: Mr
Olympia, the late Franco Colombu, rocks a front lever.

I’d also like to ask you guys a favor. The ISOCHAIN has been tested in
prototypes, but to get the project off the ground—to fund the tooling, the best
materials, the programming exactly as we want it—we need pre-orders. If we don’t
get them, this project won’t succeed, and that would be a damn shame. I would
love for this old-school piece of gear to come back, better than ever, for
modern athletes to benefit from. Please, go take a look at the device—it’s
amazing. Even if you don’t want one, please send the link to a friend. Or an
enemy. Hell, someone you are ambivalent about. Spread the word. Please.

Read about the ISOCHAIN design, here.

Pre-order your own ISOCHAIN, here.

I know what you’re thinking. But it’s a gadget! Some of my hardcore bodyweight
bros are probably about ready to track me down and give me the old baseball bat
massage, eh? Uncle Paul, you always told us we don’t NEED gadgets or equipment
to get in peak shape!

I did say that—and it’s TRUE. It’s as true today as it was yesterday, and it
will always be true. I stand behind the ISOCHAIN because I believe, hand on
heart, that it will help a lot of athletes, young and old, reach their full
potential. It’s the most important piece of training equipment to be released in
my lifetime. I hope people who read this know me well enough to know that I
would never put my name behind something I didn’t believe in, 100%. Fact.

That said—you don’t need an ISOCHAIN to perform isometrics and gain the
benefits. One of the bonuses of isometrics is that it can be performed anywhere.
You can do loadless isometrics—muscle-vs-muscle training, so beloved by Maxick.
You can do low-to-zero tech isos using a chain, a rope, a towel. You can perform
static-state isos, using a doorway, a wall, or so on. And—saving the best for
last—you can do bodyweight isometric progressions, like levers, flags, L-holds,
grip work, and so on.

So what do you guys think? Do you want to see isos make a big return? Please hit
me up in the comments below. Let me know if you’ve used isos, and benefited from
them; let me know if you want some more articles here on loadless or zero–tech
isos. Shoot me a comment if you have any questions, and I’ll answer them if I
can.

Heck, please leave a comment just to say hi. I’d love to hear from all of ya!

Paul



Filed Under: Announcement Tagged With: bodyweight training, ISOCHAIN, isometric
device, Isometric training, Isometrics, isos, Paul "Coach" Wade, Paul Wade


NEXT LEVEL STRENGTH IS HERE!

June 11, 2019 By Al Kavadlo and Danny Kavadlo 5 Comments

When we got started in fitness, we didn’t have many options. We were just two
broke kids from Brooklyn, so we began with what was available to us: push-ups
and pull-ups. This was not because we were necessarily “calisthenics guys” but
simply because we didn’t have access to any equipment other than a basic doorway
pull-up bar and the ground beneath our feet.

During the course of our journey, we would explore other methods of training.
Once we were old enough to join a gym, free weights began to dominate our
workouts. Though we never stopped doing push-ups and pull-ups, weight training
had become the focus. We also experimented with machines, sandbags, medicine
balls and everything else we could think of to maximize our strength gains.
Additionally, as personal trainers in New York City, we wanted to familiarize
ourselves with as many disciplines as possible so that we could provide the best
service to all individuals.

Each of these modalities offers its own unique challenges and benefits. However,
after years of experience with these different options, we eventually came full
circle and returned to training with only our own bodyweight.

Pistol squats replaced barbell squats, L-sits replaced ab machines, handstand
push-ups replaced military presses. The transition was so gradual that we hardly
saw it coming. Little by little, we were slowly swapping out our favorite weight
training exercises for their calisthenics counterparts. It is hard to say
whether calisthenics chose us or we chose calisthenics.

Over the years, we have cultivated a following around the world for our unique
style of bodyweight training, and we’ve been heralded for our ability to help
our clients make maximal gains with minimal equipment.

We’ve written books about training with just a pull-up bar or no equipment at
all. In Street Workout we even showed you how to make the world your gym.

In our previous release, Get Strong, we gave you our most stripped-down
calisthenics program for building muscle and strength.

Although we have written extensively about bodyweight training, we still haven’t
covered it all. Not by a long shot. In fact, within the bodyweight kingdom there
are two important pieces of apparatus which we’ve never addressed until now:
rings and parallettes. We’re still just getting started!



Why Rings?

It’s no secret that we’re big fans of the pull-up bar. You can do a lot more
with a simple straight bar than many people realize. And while many of the
exercises in our new book, Next Level Strength, can also be done on a pull-up
bar, there are numerous subtleties rendering them quite different on rings:

-Rings require extra core recruitment. Unlike a fixed pull-up bar, rings are
free-floating and unstable. They can swing back and forth, rock side to side and
even rotate. This forces your body to stabilize itself to a greater degree. As
there is always a risk of injury when working with an unstable apparatus, be
cautious and take your time.

-Because they are not connected to one another, rings allow you to pass in
between them on moves like the skin-the-cat and muscle-up. Whereas you must
maneuver around a pull-up bar, rings will not get in your way.

-Training with rings can potentially be more forgiving on your joints,
particularly those of the wrists, shoulders and elbows. By allowing your hands
to rotate, your joints may move in a more personalized range of motion.

-Though some exercises are more challenging when performed on rings, others are
more accessible. It’s a bit of a double-edged sword. Regardless, if you are used
to training exclusively with a bar, those first few weeks of ring training may
surprise you.



Why Parallettes?

Parallel bars that are low to the ground are known as parallettes. Though they
might not appear to offer anything special at first glance, these little, low
bars are an amazing tool. Here’s why:

-Wrist pain is one of the most common issues associated with floor exercises
like planks, L-sits and handstands. Since parallettes allow your wrists to
maintain a neutral position during these and other exercises, they offer a great
way to work around (and possibly help eradicate) any issues that may plague your
wrists.

-Squeezing parallettes while practicing these exercises creates more tension in
your upper-body, which can facilitate a greater mind-muscle connection. This
will help incur greater strength gains, especially with regard to your grip,
core and shoulders.

-Elevating your hands with parallettes makes many exercises more accessible than
when they’re performed on the ground. Oftentimes, beginners lack flexibility
and/or core strength. Having extra clearance beneath your body can make just
enough of a difference to help you nail your first L-sit or tuck planche.

-You can adjust the width of your parallettes to suit your individual
proportions, which you cannot do with affixed bars.

The Next Level Strength Program

The Next Level Strength program offers something for everyone. The workouts in
our new book build strength, flexibility, control and body awareness. There is
also a unique skill element to many of these exercises. To be clear, however,
Next Level Strength is not gymnastics. Though some of the exercises may look
like gymnastics movements, we are not competing with anyone but ourselves.

Are you ready to take your strength to the Next Level?

Get our new book Next Level Strength today and get started on building the body
you deserve!





Filed Under: Announcement, Progressive Calisthenics Tagged With: Al Kavadlo,
bodyweight exercise, Danny Kavadlo, gym rings, gymnastics rings, Next Level
Strength, parallettes, ring training


THE JOY OF SIMPLICITY

March 26, 2019 By Julie Briggs 8 Comments

“Does this bring me joy?”

Such a simple, yet profound question. This quintessential advice from
organizational expert Marie Kondo has spurred millions to begin downsizing,
de-cluttering, and “tidying” their physical belongings. However, this question
applies to all areas of our lives.

Think about your friends and acquaintances. Are you left feeling energized after
spending time with them? Do they fill you up, or do they drain your cup?

What about your daily activities, the foods you eat, the clothes you wear, and
the products you use? Do your choices enliven and enlighten, or weigh you down?

If you decisions feel like burdens, then you are not filling your life only with
things that bring you joy.

Modern life is complicated. It can feel like our attention must be divided into
a million different places. Many of us are already overextended, yet we still
try to pack more into already over-booked calendars. But sometimes having more
responsibilities leads to more anxiety, more headaches, or more exhaustion, not
necessarily more joy. Ultimately—if this pattern continues unchecked for too
long—we will inevitably burn out.



I believe the solution is to subtract rather than to add. Taking away things can
minimize sources of stress and drastically increase your overall joy. Consider
this scenario as it pertains to your fitness: You’ve been told you have to do
your daily stretches, your cardio, strength training, HIIT, spinning, and of
course the five “latest-and-greatest” ab exercises you just saw in SELF
magazine! But is all of that appealing to everyone? And who has time for all
that anyway?

You may feel like you barely have time to get to the gym twice a week (and when
you do, it’s a huge success!) Or maybe you’ve already been training regularly
and you have specific exercises that make you feel amazing. Exercise is not “one
size fits all” and joy is a uniquely personal experience. Chances are, all the
advice you see and hear is well intended, but may not have the same results for
you.

Eliminating the excess and trimming away all the waste leaves only the highest
quality. Like trimming away the fat from a good slab of steak, or carefully
picking away the wilted lettuce from a fresh head of romaine. When we trim the
excess, what remains is the highest quality and often the very best for our
physical and mental health.



When we remove what’s unnecessary, we are left with only things that we truly
value, things that truly bring us joy and enhance our lives. Simplicity creates
more energy and mental clarity. Decisions become easier when options are
limited. This saves time and precious mental energy, which you can then redirect
towards things that bring you joy.

Simplicity also fosters creativity. Guidelines and parameters actually force you
to stretch your creative muscles. For example, try naming five ways you can
spice up your push-up using hand positions. Try thinking of three different
pull-up grips. Try to name as many different squat variations as you can.

With less options, you spend less time deciding and more time getting straight
to the heart of the workout. Not sure what to do for your workout today? Instead
of researching a bunch of fancy new moves on YouTube, you can’t go wrong with a
few rounds of the basics: good ol’ pushups, squats, pull-ups, and planks will
take you far – its the biggest bang for your buck.

When you think minimally, you free your mind as well as your body. No fancy gym
equipment is necessary–all you need is a floor! As Al Kavadlo says: “If you
don’t have a floor, then you have bigger problems!”

In your workouts and in your life, find out what brings you joy. Subtract and
adjust as needed, so that only what remains is only what truly makes you feel
energized, whole and alive. Curate your own joyful existence.



***

Julie Briggs is a PCC instructor, personal trainer, and performance coach who
helps her clients live more productive, fulfilling lives by targeting the brain
and nervous system. Ms. Briggs works with private clients in Brooklyn, NY,
speaks at workshops and conferences, and was featured on the Dr. Oz show. She
shares her insights on fitness, health, and happiness on Instagram @fit.insight,
Facebook (Fit Insight), and email: hi@fitinsight.net



Filed Under: Motivation and Goals Tagged With: calisthenics basics, goals, Julie
Briggs, motivation, simplicity, sustainable goals


WINTER MOTIVATION

January 15, 2019 By Dan Earthquake 14 Comments

“It takes 4 weeks to get used to anything,” said Dino Antinori, who I used to
run with in the early 1990’s. “It’s true for exercise, work, or even living with
another person.” He was 20 years older than me. We ran together regularly and he
was full of practical advice on fitness, strength and life in general. As I’ve
worked through the last two decades, I’ve seen it proved many times. “The first
week is hard, and the second week is harder. By the third week it starts to get
easier and by week four you’ll wonder what all the fuss was about.”

The exact thing I was doing at the time that needed this four weeks of
dedication was increasing my stamina to run a faster ten mile race. Dino had
kindly taken me out for a “ten mile plus” run which ended up being fourteen with
some very tough hills included. The following week he made it eighteen. I was
very sore the following days, cycling to work and laboring on construction
sites. As promised, week three was easier and by week four I was a different
runner. Dino ran every day, mostly on his own whatever the weather. I aspired to
be as dedicated, but it took a number of years.

Wrestler Arn Anderson was interviewed with Ric Flair about training in their day
and he reminisced about daily wrestling and training – aches and pains were
“like a callous on the hand,” he said. It all rang true with what Dino had said.

Getting fit or strong for the first time is tough. It’s a step into the unknown.
Lots of aches and pains add to the doubts. The ambition seems too far away, and
impatience is usual. The wish to be faster, fitter, stronger and better
conditioned never goes away. Between achievement of the ambition and the now of
identifying it exists a lot of work.



It was 2004. I had a leg injury and it was hurting me a lot. Relief came from
swimming outdoors in the cold so I did more of it, associating relief with being
cold. Consequently I became very good at swimming in cold conditions. On land, I
sometimes had a limp. Physical work was not always enjoyable and on this
particular day, the sun was beating down and my task was to break up a giant
concrete slab with a sledgehammer. A pneumatic jack hammer would have been
easier and quicker with less pain for my leg. However, the homeowner did not
wish to inflict such noise on his neighbors and hired me to break it up. I was
struggling financially so turned up with sledgehammer accordingly.

Every hit sent pain through my leg. It took three hits to make a crack in the
concrete. Sweat poured into my eyes and I felt alternately grumpy and elated.
Grumpy because I was hurting. Elated because I had not let it stop me. I
daydreamed–the secret pleasure of every manual worker–and ran through scenarios.
My friend John Rickhuss had died a short while before. He’d been training to
swim the English Channel.  Two years earlier, we’d both swam the length of
Windermere, 10.5 miles. It had taken me seven hours and twenty nine minutes. I
was glad to stop. John, much older than me and faster congratulated me at the
finish: “That’s your six hour swim done, Dan,” he said cheerfully. “It’s the
Channel next for you.” The thought of doubling that effort seemed impossible.
For him though, it wasn’t. He built on that swim for the next few years
gradually.

I went to Loch Ness and repeated the 10 miles more comfortably, swam Ullswater
(7 miles) the following year and shortly after had some personal misfortune
which meant at the time of hammering the slab I was living in a one room bedsit,
struggling to pay the rent. John was gone, but his words lingered. Had he been
humoring me? Or did he see something in me that I didn’t? I thought of Dino who
had also made predictions that came true. I swung the hammer again and another
jolt went up the leg. “Swimming the Channel can’t possibly be worse than this,”
I said out loud to no-one in particular. The future me, the me of now smiles
again remembering this and I return again to encourage the younger. “Stick at
it. Things will improve. You’ll find a way to overcome the injury and bridge the
gap between there and here.”

I finished the slab. Gradually I worked my way to better personal circumstances.
Hard decisions had to be made and I took a lot of wrong turns, worked a lot of
dead ends. I swam outdoors, trained in the woods with some pull ups, dips and
lifted logs. I cycled, ran, rowed, paddled and swam, worked manual labor on
farms and construction/maintenance and dreamed what it would be like to swim to
France. I returned to the slab often. It became my symbol of overcoming
difficulty.



Eventually I did swim the Channel. Before I did it I wondered if I could. Now I
wonder how I did. It never looks smaller or less of a challenge. During the swim
I had plenty time to daydream, remember and plan. I remembered the slab a number
of times, each time comparing the experience. “Is this harder than the slab?”
“No.” Towards the end, when my head was hurting, my shoulder grinding and my
stomach nauseous, I reflected with a smile that “at least it’s not as bad as
breaking up that slab.” I returned to my younger self. “Keep it up, Dan, you’ll
end up here, in the Channel–doing it.”

This winter has bought new challenges and opportunities along with fresh
ambitions. On good days, I find I am pulling high in my pull-ups and the
assisted pistols are improving. The injuries of the summer that seemed so
serious are now memories. I smile and return to those days of doubt with a
smile. In recent difficult days – well, I grind through the daily minimum and
take extra warm up sets because I know that some enthusiasm will surely follow.
Everything that has gone before has led me to here. “These struggles will soon
be fond memories,” I hear a voice say, and I smile once more as I return to the
slab and tell the sweating youth the good news.

***

Dan Earthquake is involved in event safety and hosts winter swimming training
camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him
the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of
the English Channel. In August 2018 Dan was part of the 4 person relay team that
set a new record for the Enduroman Arch to Arc triathlon between London and
Paris. For more info, visit http://www.danearthquake.com/



Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: cold
training, Dan Earthquake, endurance athletes, endurance training, motivation,
outdoor training, swimming, winter


TRANS-ATLANTIC ANTICS: BEHIND THE SCENES AT PCC 2018

December 11, 2018 By Al Kavadlo and Danny Kavadlo 5 Comments

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

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

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

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

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

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

Representing the strong women of PCC!

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



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

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



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



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



Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: 2018
Year in Review, Al Kavadlo, China, Danny Kavadlo, London, PCC, progressive
calisthenics, Progressive Calisthenics Certification Workshop, Trans-atlantic

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