Al Kavadlo – June 2013 Update

This year has been going by so fast, it’s hard to believe summer is practically upon us. So much has been happening and so much more excitement is on the horizon!

This weekend, I’ll be leading the first ever Progressive Calisthenics Certification. You can read more of my thoughts on this groundbreaking event on the PCC blog.

In other PCC news, our first European workshop has been confirmed and will take place this November in Gothenberg, Sweden.

Write On!
I’ve begun work on my fourth book, tentatively titled Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength. The book will be released on Dragon Door Publications in early 2014.

My brother and fellow PCC master instructor, Danny Kavadlo, is also working on a new book. Danny’s book, Everybody Needs Training – Expert Tips for Personal Trainers, will be out this fall. I’m writing the foreword for the book and I’ve also been helping Danny with the photos.

Additionally, I’ve become a regular contributor to My recent article on handstands has generated a lot of interest in bodyweight training amongst the bodybuilding crowd. I’m very excited to get to spread the word about calisthenics over there!

Plus I’ve got two new YouTube videos for you to check out!

23 thoughts on “Al Kavadlo – June 2013 Update

  • By Alex -

    after popping my shoulder out two weeks ago I am starting to miss my training! and thinking of the long rehab road to get back on track, your blog should help keep me inspired!

    • By Al Kavadlo -

      Injuries and other setbacks can be frustrating, but it sounds like you’ve got a good attitude!

  • By Matt Schifferle -

    I can’t wait for the PCC this weekend! Xmass comes early this year 😀

    • By Al Kavadlo -

      Right on, Matt! Looking forward to having you there!

  • By ty -

    I think what you do is awesome. I have learned so much from (and am so inspired by) your physical feats and workouts. I especially liked what you did at the end of the “Lever or Leave ‘er” video. I can perform the front and back levers, but I’ve never seen that last move before. Does it have a name? I have a question about your shoulder flexibility in the first “Time Lapsed Video.” I tend to arc much more on my bridge than what you are demonstrating to the point where my head and upper torso is over my hands. Is one way better than another?

    • By Al Kavadlo -

      Thanks, Ty! The move at the end of that video is like a modified one arm lever. It’s similar to a move that’s sometimes called a “meathook.” As for the bridge, a deeper arch in the thoracic spine is ideal – mine is still a work in progress!

  • By OKCPatrick -

    Hey, Al! Love the site. Just did the fifty pull-up challenge this morning. I’ve been stuck at a 15-rep max for over a year. I came across your site looking for ways to improve on that.

    I have a question about training grip. I recently started indoor rock climbing. Pull-ups prepared me reasonably well for it, but my grip is always the first thing to go. Any exercises you can recommend for this? I asked someone at the climbing gym. He recommended rope or towel pull-ups or, if possible, rope climbing. Any thoughts on these exercises?

    • By Al Kavadlo -

      Thanks, Patrick! Those are all good suggestions for grip training. You should also consider getting Convict Conditioning 2 – it has a nice section on grip strength:

    • By RobbyTaylor -

      Also try gripping tennis balls on top of the bar with a pseudo false grip as you do pull ups. You will have to actively flex your arm in order to keep the ball in place.

  • By Kyniska -

    I’ve gotten emails from DragonDoor for a while now, but usually just archive them as way out of my league at the moment. Decided to read one yesterday and discovered you… very inspirational and your words make me feel that the long road back to being strong (I was pretty sick a few years) isn’t as unbearable as it seems at the moment. Downloaded Pushing The Limits and am looking forward to the progressions provided.

    • By Al Kavadlo -

      Thanks for the message, Kyniska! Starting (or restarting) an exercise regimen can be the hardest part – glad I could offer some inspiration. Enjoy the book!

  • By Scott -

    Hi Al. I randomly came across your videos on youtube and your method has really changed my whole approach towards exercise. So much obliged!

    I’m just wondering if your new book on stretching will also be coming out in DVD format?



    • By Al Kavadlo -

      Thanks, Scott! No plans for a stretch DVD as of now.

  • By EMI -

    Dear Al, I have been trying to do the muscle up for two weeks, using your book advises and begginer exercises. Today i was able to pull the bar into my chest using my legs and abs as help!!!

    I am strong at the dip movement after that, but i really find very difficult to move from the pul up part, to the dip part. I am good at dips and pull ups but dont find a way to do the part between them… do you have any suggestion for me my friend? any helping exercise? Big hug from South America and keep it up bro!

    • By RobbyTaylor -

      I suggest doing rollovers with slow muscle up negatives. Focus on the speed at which your elbows move as you transition from the dip to the pull up. It should be slow and controlled. Also keep doing deep dips (lower chest to bar) and pull ups (upper chest to bar). At the top of the pull up, really try to “roll” your shoulders forward over the bar. The stronger you contract your abs at the top of the pull up, the better.

      • By EMI -

        Nice advise Robby, I will add this to my workout, one last questions, Is it better to do cardio before or after calisthenics workout?. Big huge from southamerica!

        • By RobbyTaylor -

          If you structure a calisthenics workout well enough, you won’t need to do actual cardio, but if you want more cardio I suggest doing calisthenics first. You want to be as fresh as possible for strength training, and it’s ok if you’re tired before cardio because the whole point of cardio is to get tired and breathe hard anyway!

          Also, don’t worry too much about how long it takes to get the muscle up; it took me about 4 months when I started training to when I got my first decent muscle up. In addition to muscle up training, I suggest putting effort into pistol squats, handstand push ups, and bridging exercises for well rounded development.

          Keep at it bro, train hard!

          • By EMI -

            Nice advice rob. Thanks very much again, I’m gonna do 4 days workout, with special special attention in push ups, dips and rollovers, without giving up on push ups and squash. Warming up running for 15 minutes to stay in shape.
            Keep it up and talk later!

  • By Annabelle -

    Al, Are your DVDs sold in the format for playing on European machines or is just North America format? love your posts and clips on Facebook by the way

    • By Al Kavadlo -

      Thanks, Annabelle! My DVD will play on any type of DVD player from any country. 🙂

  • By jerwin -

    hi al im jerwin from india i have been a great fan of yours website and your calisthenics teachings. well im able to do 20 hanging leg raises and 10 muscle ups and 25 windshields wipers but after 1 dragon flag my core hurts like hell last time i did dragon flag pain soreness got unbearable i had go to hospital is thre any tutuorial for dragon flags i need to conquer this move. thanks in advance

    • By Al Kavadlo -

      Thanks, Jerwin! Anytime you incorporate a new exercise into your routine, it can potentially shock your body, even if you’re already strong. Check out this article I did for T-Nation about training the Dragon Flag:

      • By jerwin -

        thanks al .

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