Category Archives: Rants and Raves

Al Kavadlo 2017 Year in Review

PCC Australia 2017

“Every new beginning comes from some other beginning’s end.” –Lucius Annaeus Seneca

With 2017 winding down, it’s hard to believe another year is coming to an end.

It’s been a good one, and I’m excited to see what 2018 has in store!

Here’s a quick look back at some of my personal highlights from the past 365 days:

PCC? Yeah you know me!
My role as lead instructor for the Progressive Calisthenics Certification once again had me teaching bodyweight strength training workshops across the USA. I also got to teach in the UK, Poland and Australia!

It’s a privilege and an honor to continue to teach the world’s #1 bodyweight strength training certification all over the globe. If you’ve ever wanted to train with me in person, the PCC is the place to be!

I hope to see you at a PCC event in 2018!
Get Strong Amazon

Get Strong and Universal Strength
2017 saw the release of my latest book, which I co-wrote with my brother Danny Kavadlo.

Simply titled GET STRONG, the newest Kavadlo Bros book hit #1 in Amazon’s Exercise and Fitness category multiple times during the year.

Additionally, I released my first-ever online video course this year, called Universal Strength. The initial response from the first wave of people who went through the program was even better than I had hoped!

Universal Strength is currently closed for registration but will reopen in January. In addition to the 30-day structured video course, Universal Strength members also get access to my new premium membership club, where I’ve been uploading exclusive videos and answering people’s questions personally. I’m very excited to continue Universal Strength in 2018!

newupdatepromo2App-solute Value
My animated We’re Working Out! App got a new update this year!

This latest update includes improved animations, more exercises and more workouts.

We also added a tracking feature so you can record your workouts and monitor your progress.

The app is available for both iOS and Andriod.

Go check it out!

Media Player
I appeared in several magazines this year, including TRAIN magazine and Men’s Journal. I was also featured in Poland’s #1 strength training publication, Body Challenge.

And of course, I continued creating content for various websites throughout 2017, like Bodybuilding.com, T-Nation and Mark’s Daily Apple.

Here are links to my top five articles that I published in 2017 (you may notice a theme):

T-Nation – Five Damn Good Reasons to do Bodyweight Training

Bodybuilding.com – The Top Five Newbie Calisthenics Mistakes

GMB Fitness – Five Steps to Achieve the Human Flag

PCC Blog – Five Reasons to Practice Pistol Squats

Bodybuilding.com – Five Advanced Pull-up Variations for Building Muscle and Strength

Nailed It!
In addition to continuing to refine my calisthenics practice, I also began dabbling in some other feats of strength. This year I learned to tear a deck of cards in half and even started bending nails!


Attitude of Gratitude
I’m extremely grateful for all the good fortune that I received this year and I owe a big “thank you” to everyone who read my articles, purchased my products, or supported me in any way this year. I appreciate your continued commitment. Onward and upward in 2018!

Hey hey hey! We’re Working Out!

Al and Grace Kavadlo 2017

Learning to Tear a Deck of Cards in Half

Torn CardsLast Halloween I went to see my friend Adam RealMan perform his one-man sideshow act, which includes everything from sword swallowing and eating lit cigarettes, to bending steel and tearing decks of cards in half barehanded. Fun for the whole family!

I’d witnessed card tearing before on several occasions and found it to be entertaining and impressive, but I’d never thought to try it myself until that fateful evening.

After watching Adam’s performance, he and I got to talking and I happened to inquire about the card tearing feat. He immediately reached into his back pocket, whipped out another deck, handed it to me and told me to give it a shot.

After a quick primer on technique, I grabbed the deck as instructed and did my best to rip it in two.

“C’mon, Al – I know you’re strong! You can do this!” Adam said encouragingly, but alas he was mistaken. Instead of the cards tearing, it was the skin on my hands that tore, and I began to bleed.

“Oh yeah, that’s normal!” Adam told me. “My hands bled the first few times I tried it, too!” he continued.

After letting me struggle with the deck for a minute, Adam took the cards back from me and promptly finished what I had attempted to start, easily ripping the now twisted deck in two.

He then handed me another sealed deck from his pocket (circus people apparently carry multiple decks of cards on them at all times) and instructed me to go home and practice.

“Split the deck in half and see if you can tear 26 cards. Then build up from there.” he instructed me.

When I got home I followed his advice and was able to rip the half-deck in two. The next morning I ripped the rest of the deck in half. Then I went online and ordered a case of playing cards so I could continue practicing.

Other than the advice Adam Realman gave me on Halloween, and a few videos I watched on Youtube, I didn’t have much to go on besides my own trials and errors. So I kept working on tearing 20-30 cards at a time, and gradually started to increase that number.

Six months later I finally managed to tear a full deck of cards in half without crying, cursing or bleeding. Soon thereafter I did it on video and shared it to Instagram. It’s not pretty, but here it is:

Card Tearing Technique
After I shared that video, I sent it to Adam to get his feedback. His reply basically boiled down to, “That’s nice, but you’re doing it wrong.” Adam pointed out that when I tore the cards, the rip was beginning by the bottom of my hands and going up toward my fingers. He then informed me the correct way to do it is by initiating the tear from the top down.

I went back and re-watched those card tearing videos again and saw that Adam was right. All the guys on YouTube – including Logan Christopher, Jedd Johnson and Adam T. Glass – start the tear from the top down. It’s amazing how we can miss some of the smaller details when learning something new (even if those details are clearly demonstrated, as they are in those videos).

So the next few times I practiced tearing cards, I attempted to rip them from the top down, but no matter what I tried, the tear still started from the bottom. I couldn’t figure out what I was doing wrong.

After asking around in my inner circle, it was recommended to me that I contact Chris Rider, one of the world’s top performing strongmen, and a fantastic teacher from what I’d heard.

Turns out Chris’ coaching helped a lot. In fact, during my first card tearing session with Chris, I made as much progress as I had in the previous few months training on my own. I obviously didn’t get any stronger in one hour, but Chris helped fix my technique. I was able to apply his advice effectively because I had built a lot of hand strength from practicing on my own already, even though I’d been making some mistakes. As my brother Danny always says, Everybody Needs Training – even me!

Card Tearing S

The technique Chris taught me starts by clutching the deck horizontally with the thumb, index finger and middle finger of your non-dominant hand. If you are right-handed like me, this means you’ll clutch the deck in your left hand. Once you’ve got a tight grip on them, aim to curve the cards in toward your palm slightly, then pinch the top corner of the opposite side of the deck between the thumb and the index finger of your dominant hand. Don’t put the fleshy part of your thumb on the deck. Instead, pinch it between the thumb itself and the outside of the index finger. This was the main mistake I was making before Chris corrected my technique.

Once both hands are in place, keep a firm grip and twist the cards into an S-like position by turning the top corner upward with your dominant hand as you continue to curl the opposite end of the deck slightly downward into your palm. Use your dominant hand to tear the deck toward you, while the other hand twists away, like you were revving a motorcycle.

Initiating the tear can sometimes be easier than finishing it. The final few centimeters are often the toughest part. As such, you may need to adjust the position of your hands slightly in order to complete the tear. It can help to slide the index finger of your non-dominant hand into the tear for more leverage on that side. You’ll also want to ease up on curling the deck inward. The S-curve is helpful to start the tear, but can make it harder to finish.

Here’s a more recent tear of mine with better technique:

Wild Card
Some of you may be wondering why a calisthenics devotee like myself would spend so much time practicing a strongman feat like card tearing.

It’s a reasonable question, and my answer is that – just like calisthenics – card tearing is simply a lot of fun!

Furthermore, learning to tear a deck of cards is actually more like getting your first muscle-up than you might think.

In fact, all the physical feats I’ve achieved it my life require the same three fundamental things:

1 – Progressive Overload
Every form of strength training operates under the principle of progressive overload, which refers to developing strength through incremental resistance increases over the course of several weeks or months. In weight training, practitioners start with a light weight and slowly add more over time. In calisthenics, beginners build a foundation with basic exercises and work their way up to harder ones (pull-ups before muscle-ups, etc.).

In the case of card tearing, progressive overload just means beginning with fewer cards, then gradually working toward the full deck. I started with a half deck, but you can start with 15 or 20 cards and build up from there if a half deck is too much. Treat it like any other exercise: Practice a few times a week, doing 3-5 sets each session (each tear counts as one set), and aim to train at around 65-80% of your maximal strength. You shouldn’t be trying to tear as many cards as possible every time. It’s easy to get carried away with this, so take a week off if you begin to feel pain in or around your elbows.

Thumb Callous2 – Tolerance for Discomfort
In the beginning, your hands will hurt, but after a while you’ll get used to the sensation of the cards pressing into your skin. You may even start to develop callouses in strange new places. It’s just like how people who are new to pull-ups experience discomfort due to hanging from the bar, but eventually their hands toughen up and it is no longer an issue.

3 – Technique/Specificity
Like anything, the more you practice card tearing, the better you’ll get. You can understand the technique theoretically, but knowing it in a deeper sense only comes from firsthand experience, so be prepared to practice a lot before it really starts to sink in. I’m still not where I want to be with this skill, but I’m enjoying the journey.

Changing of the Card
A few months into my card tearing odyssey, my mom told me that I had some old junk laying around in her attic that she wanted me to throw away. Among the boxes were a bunch of old baseball cards from when I was a kid. For a second I was going to throw them out, then I realized I could use them for tearing!

I soon discovered that the type of cards you use can significantly alter the difficulty. In tearing several different brands of baseball cards, I found that some of them were thicker and harder to rip than others. (Don’t worry, none of them were particularly valuable.)

Even within the world of playing cards, there are many different brands and varieties, and some are harder to tear than others. The same brand of card won’t even be totally consistent from deck to deck. I encourage you to experiment with a variety of cards. The nice thing about the tougher ones is that you don’t need to use as many in order to challenge yourself and effect change.

Cards Torn in HalfGrip training is some of the most functional training you can do because we use our hands throughout the day more than just about any other part of our body. Most of us carry bags, open jars and pick up random objects every day. Since I’ve been practicing card tearing, I’ve noticed all of those tasks are starting to feel a little bit easier.

Though some will dismiss card tearing as a silly trick with no practical value, I believe it’s a great way to strengthen your hands and fingers, as well as your mental fortitude.

And there’s nothing wrong with being able to keep your friends entertained at parties.

Get Strong with the Kavadlo Brothers

GetStrongCoverDo you want a simple, effective exercise program that you can do anywhere?

Have you been searching for the best calisthenics progressions to build muscle and strength?

Are you looking for a program with proven exercise sequences, exact set and rep ranges, warm-ups and rest days?

You asked for it – you got it!

GET STRONG is the latest collaboration from me and my brother Danny and the first Kavadlo Brothers book to feature a detailed 16-week program.

Here’s what others are saying about GET STRONG:

“GET STRONG is a phenomenal program. In this book, the Kavadlo Brothers will guide you from the very beginning and help you build a proper foundation. From there, they’ll gradually progress you through four phases of strength, giving you the progressions and programing details to take you beyond what you ever thought possible.”
–Mark Sisson, Author of The Primal Blueprint

“To be strong is one thing, to teach strength is another. The Kavadlo brothers embody both. They explain everything in great detail while providing clear images of them using the world as their gym.”
–Ed Checo, Founder and CEO of Barstarzz

“I have read every word the brothers have written at least a dozen times, and there is no doubt about it–this is definitely the best book they have ever produced. Both the brothers teamed up for this one, and the elite-level calisthenics knowledge and passion these men have accumulated over decades of training and coaching at the highest level really shows on every page.

It’s got all the programming you need to get to the highest possible level of bodyweight strength, plus, it’s full of the wisdom and tactics you need to be able to apply that programming. I am very, very excited to see what students of bodyweight strength–newcomers and old dogs–are gonna be able to achieve with this book!!”
–Paul “Coach” Wade, author of Convict Conditioning

Order your copy of GET STRONG now!
GETSTRONG1170x500AVAILABLE

Dragon Door Bodyweight Master Pull-up Bar Review

Dragon Door Bodyweight MasterAs much as I love pull-ups, I hadn’t actually had a proper pull-up bar in my current apartment until recently. My place doesn’t have the type of door frames that can accommodate a doorway pull-up bar, and since I live close to Tompkins Square Park, I’d been happy to head there for all my pull-up bar needs.

That changed recently when I received a Bodyweight Master Pull-up Bar from Dragon Door. As a long time member of the Dragon Door family, I was fortunate enough to get my hands on one before they went on sale to the general public. So I’ve gotten to spend a lot of time with the Bodyweight Master prior to compiling this review.

After having the Bodyweight Master Pull-up Bar from Dragon Door at home for the last few months, I can definitively tell you that it is the best freestanding pull-up unit that I have ever used. Besides being great for all kinds of pull-ups (including neutral grip), the Bodyweight Master has attachments that allow for parallel bar dips, Australian pull-ups and even human flag training.

Bodyweight Master human flagBuild-A-Bar
The Bodyweight Master arrives unassembled but doesn’t take very long to build. I’m not particularly handy, but I was able to put it together in about 90 minutes with the help of my wife. Someone with more experience building things could probably have done it faster.

The bar itself is made of steel and it is 1.5 inches in diameter. It has a rough feel to the touch, which makes it easy to grip. The unit weighs 104 pounds and can support up to 350 pounds, according to the manufacturer’s website.

The Bodyweight Master pull-up bar is adjustable in height, so it can accommodate users of all sizes (the bar can be set as high as 8’4″). While it is much sturdier than other freestanding pull-up units that I’ve used, the taller you set the bar, the less stable it becomes. Additionally, if you are practicing explosive calisthenics on this bar, be prepared for it to shake a little bit. Unfortunately, this is the nature of any freestanding, adjustable pull-up unit. A bar that’s fixed to the ground or mounted to a wall will always be more stable than one which is not.

There are holes on the bottom of the Bodyweight Master that allow it to be bolted down for maximum stability. However, I rent an apartment and have my unit set up in the living room, so that’s not a viable option for me.

Grace Kavadlo Dip
Big Dipper
As mentioned earlier, part of what makes the Bodyweight Master so unique compared to other home pull-up units are the attachments which allow for parallel bar dips. These dip handles are easy to take on and off, and are very stable. They can also be set to any width you like, which further adds to the versatility of the unit.

Beyond that, the Bodyweight Master includes a low bar that allows for Australian pull-ups, which is very easy to put on, take off and adjust. When the low bar is in place, it can also be used in conjunction with the high bar to practice a parallel grip human flag or other exercises that require two bars which are stacked vertically. You can even use the low bar to elevate your feet for incline push-ups or other such exercises.

All in all, I highly recommend the Bodyweight Master to anyone who’s looking for a freestanding pull-up unit. Compared to other products of a similar nature (like the TAPS unit, for example) the Bodyweight Master is a fantastic value and a superior product.

Watch the video below to see the Bodyweight Master in action:

Click the link for more information on the Bodyweight Master from Dragon Door

Xero Shoes Prio Review

Xero Shoes PrioI first discovered Xero Shoes several years ago during my search for a minimalist running sandal. I’d just read Born to Run, and like many others who were inspired by that book, I decided to get rid of my overly-cushioned running sneakers.

I wasn’t ready to run barefoot through the streets of NYC, but I was looking for the closest approximation. I wanted to “feel the world” without the risk of cutting the bottoms of my feet on broken glass or stepping on a syringe.

While doing an internet search for “barefoot running sandals” I came across Xero Shoes (who at the time were called “Invisible Shoes”) and immediately contacted them to place an order. The first pair I owned was just a thin piece of rubber with a single string attached to it through a few small holes. I loved those sandals!

Running in Xero Shoes PrioOver the years, Xero Shoes has grown considerably as a brand, and they’ve continued to improve and refine their products. Those simple sandals they originally offered are now much more durable, and the fastening system has come a long way from that single piece of string. (Check out the latest running sandals from Xero Shoes to see how far they have come.)

With the introduction of the new Prio running sneaker, Xero Shoes have come full circle. Instead of just offering an alternative to the traditional running sneaker, they are now offering a better running sneaker.

The Prio is Xero Shoes’ follow up to their first closed-toed shoe, the Ipari Hana, which was introduced to the world last fall. While the Hana feels more like a casual/athletic shoe hybrid, the Prio definitely feels like a full-on sneaker, albeit an extremely lightweight, flexible one. With the Prio, Xero Shoes have found the perfect balance between their ultra-minimalist sandals and the conventional running sneaker.

Al Kavadlo Xero Shoes PrioLike all Xero Shoes, the Prio is cut fairly large and is great for people who have wide feet.

Unlike a lot conventional running sneakers, however, the Prio molds to the shape of your foot, rather than forcing your foot to mold to the shape of the sneaker. It’s a very adaptable shoe that provides a more natural feel than most standard running sneakers.

Of course you can do more than just run in these bad-boys! The Prio is great for calisthenics training or any other physical activity that requires agility and/or foot movement.

The Prio is available for both men and women, in a variety of colors.

Watch the video below for more, then click here to get yourself a pair.

(Disclaimer: Al Kavadlo is an official sponsor for Xero Shoes)

Al Kavadlo 2016 Year in Review

PCC1
“The best reason to look back is to see how far you’ve come.” – Unknown

Whoa! 2016 has been one helluva year!

My first major event was flying to Beijing, China to lead Asia’s first ever Progressive Calisthenics Certification (PCC) in January. It was an honor and a privilege to spend 3 days teaching and training bodyweight calisthenics with over 40 of my most dedicated Chinese followers.

Plus I got to eat authentic Peking Duck! The entire weekend was an experience I’ll never forget.

I also returned to many of my favorite cities for workshops in 2016, including London, Sydney, New York and Los Angeles.

I have a bunch of workshops lined up for next year, with more to be added in the months ahead!

Follow the link for info on all on my upcoming PCC workshops in 2017.

We’re Working App
This year saw the much anticipated released of the official Al Kavadlo – We’re Working Out! App for both iPhone and Andriod.

The app features an animated version of me that talks you through dozens of different workouts and exercises. The current version contains more than 35 unique workouts and over 90 different progressive bodyweight exercises.

Hey hey hey! We’re working out!

AlPhone2

Book Rapport
This year also saw the release of my latest book and first full collaboration with my brother Danny Kavadlo, Street Workout. This is by far the most thorough and comprehensive book I’ve been involved with to date.

At nearly 400 pages, Street Workout covers everything you ever wanted to know about bodyweight strength training. If you haven’t got your copy yet, go get one right now!

In addition to the release of Street Workout, several of my other titles were released this year in foreign language translations. Pushing The Limits! is now my most translated title, with versions released this year in several new languages, including Czech, Chinese and Slovakian.

AlKavadloBookCovers

Bar With Me
My publisher, Dragon Door Publications, also released a new freestanding pull-up unit in 2016 called the Bodyweight Master Pull-up Bar, which I currently have set up in my living room. So now I’m doing even more pull-ups than ever!

Watch the video below for more info:

Click the link for more info on the Bodyweight Master Pull-up Training System.

Beard Battle
In September, my brother Danny and I had the unique honor of being guest judges at the annual Coney Island Beard and Moustache contest.

In addition to judging the contestants, we got to perform a bodyweight strongman show in which we demonstrated some of our most notable partner exercises.

I can now scratch “perform in the Coney Island sideshow” off my to-do list.

Kavadlo Beard and Moustache Contest

Shortly after the contest, I decided to change up my look and go back to rocking big sideburns like the ones that I had when I first began this blog.

If you loved the beard, don’t worry – I’ll beard back!

More, more, more!
As usual, I’ve continued writing articles and making appearances on various websites this year.

Here are links to a few of the most noteworthy:

Lifehacker – Four Bodyweight Alternatives to the Deadlift

Bodybuilding.com – The Best Motivational Tip Ever

Progressive Calisthenics Blog – Ten Tenets of Calisthenics Skill Training

I’ve got a lot up my sleeve for 2017, including lots of workshops and a brand new book collaboration with my brother Danny, tentatively titled GET STRONG.

We are hoping for a spring 2017 release. I’ll have more information in the months ahead.

Til then – We’re working out!

Al Kavadlo 2016

Wim Hof’s The Way of The Iceman

WayoftheIcemanI’m excited to announce that my publisher, Dragon Door Publications, has just released a fascinating new title by Wim Hof, The Way of The Iceman.

As someone who enjoys bare-chested, outdoor winter calisthenics workouts, Wim Hof’s extreme cold weather feats immediately appealed to me. Hof holds several world records for cold-endurance, including running a marathon above the arctic circle in Finland wearing nothing but a pair of shorts!

In this new book, Hof and his coauthor discuss not only the methods that allow Hof to perform his otherworldly feats (breathing techniques, mental training, etc.), but also the science behind them.

I’ve been meditating and doing breath work for a long time, but a third of the way into reading The Way of The Iceman, I suddenly felt compelled to take a cold shower. I’ve been taking one every day since and loving the effects.

Wim Hof’s Method is so simple that anyone can get started right away. And the results are so palpable that once you start, you’ll almost certainly want to keep going.

After a few weeks of practicing Wim’s method, I found myself training outdoors in the snow with nothing but a pair of shorts!

Watch the video below then click the link to get your copy of Way of The Iceman.

Why Calisthenics Training?

There are so many reasons to love calisthenics! From the freedom to workout anywhere, to the playful element of bodyweight training, to the positive energy of the calisthenics community, there are more reasons than ever to embrace calisthenics.

In this new video, my wife Grace Kavadlo and I discuss some of our favorite things about bodyweight workouts, and share some motivational tips.

We’re working out!

Xero Shoes Ipari Hana Review

Al Kavadlo Ipari HanaI like to keep things in my life from getting too complicated.

I use very little equipment in my workouts, I keep my diet as simple as possible, and I prefer clothing that favors comfort and performance above all else.

That’s why I was so excited to find out that my favorite manufacturer of minimalist footwear, Xero Shoes, has just released their first ever closed-toe shoe!

I’ve been wearing the new Xero Shoes Ipari Hana for the last few days and I like them a lot! They’ve definitely got that “almost-barefoot” feel that Xero Shoes wearers will know and love. They also feel better the more that I wear them, which is a good sign. I haven’t worn them enough to say for certain yet, but they seem very durable so far. The Ipari Hana are available for both men and women.

The Ipari Hana – Click the photo for more info!

The Ipari Hana – Click the photo for more info!

One thing to know before you purchase the Ipari Hana, is that Xero Shoes are cut larger than many mainstream footwear brands. That’s part of why they work particularly well for folks like myself who have fairly wide feet.

It’s also of note that the more your feet acclimate to the freedom these shoes provide, the more your toes may spread out and your foot will begin to fully stretch. This can cause your feet to feel wider, even if they technically don’t get bigger.

The Xero Shoes Ipari Hana are great for working out, but they’re also great for any occasion. They look as good with a pair of jeans as they do with workout pants. You can probably even wear them to work if your company isn’t too uptight with their dress code.

If you are looking for a shoe that feels as close to being barefoot as possible, the Ipari Hana from Xero Shoes is the perfect choice.

Al Kavadlo 2015 Recap

Al-Sit

Hey hey hey!!!

It’s hard to believe another year is coming to an end. So much happened in 2015, but it all seems to have gone by so quickly…

The year began with the debut of my latest critically acclaimed book, Zen Mind, Strong Body. Then came the highly-anticipated release of Paul Wade’s Explosive Calisthenics, which I had the honor of appearing in as a featured model.

And just last month, my brother Danny Kavadlo’s fantastic new book Strength Rules, which I modeled for as well, debuted at #1 on Amazon’s top Exercise and Fitness downloads.

What’s next, you ask? The first official Kavadlo Brothers collaboration!

Danny and I are putting the finishing touches on a new book tentatively entitled Street Workout Worldwide, scheduled for release next spring.

Kavadlo Bros Pistol Squat

The Progressive Calisthenics Certification continued its growth in 2015 as well. Danny and I traveled all over the US and Europe this year to bring the PCC to new places like California, Norway and the UK.

In addition to reaching new markets, many of the cities that had previously hosted PCC, like Holland and my hometown of NYC, saw even larger attendance than at last year’s events.

Look for more PCC workshops all over the world in 2016!

PCC Holland

I also launched a 1-day bodyweight certification with Dragon Door called the Strength Calisthenics Certification, which made it’s debut last month. Look for more SCC workshops in the US and Europe in the months ahead!

My media profile keeps growing as well. My column in TRAIN magazine continues to be seen by hundreds of thousands of people every month and my articles on Bodybuilding.com have been getting a lot of attention. I was also featured in the New York Post and on the television show Chasing News this year.

Chasing News Kavadlo

2015 was a big year in my personal life, too!

In August I married my sweetheart, Grace Menendez (now Grace Kavadlo). I never thought I would meet a woman who loves calisthenics as much as I do! Connecting with Grace has been the most amazing thing to happen in my entire life. To say I feel lucky to call her my wife is a tremendous understatement.

Couples Calisthenics

In addition to my workshops and new book, be on the lookout for the first official Al Kavadlo – We’re Working Out! app for iPhone and Android to be released early 2016.

Make sure you follow me on Facebook, Twitter and Instagram to stay up to date with all the latest news.

Thank you to everyone who has supported me on this journey. It’s been a pleasure to connect with all of you. I wish you all a happy, healthy holiday season!

We’re Working Out!

Al Kavadlo Planche

Strength Rules

Strength Rules

The wait is over! My brother Danny Kavadlo’s new book Strength Rules is now on sale in both paperback and ebook formats!

Strength Rules showcases Danny’s colorful personality and out-of-the-box philosophy on strength training and nutrition. It’s my personal favorite of Danny’s books so far!

Here’s what others have to say about Strength Rules:

“If you are a bodyweight master, this is the bible you will want to go back to again and again, to keep you on the straight and narrow. If you are raw beginner—Jeez, then get this book right now, follow the rules, and save yourself years of wasted effort! Strength Rules is as good as it gets!”
—PAUL WADE, author of Convict Conditioning

“Strength Rules by Danny Kavadlo is so good you can’t ignore it. It’s minimalistic. It’s low tech. It’s simple. It’s right.”
—DAN JOHN, author of Never Let Go

“I can’t say enough good things about Danny Kavadlo. I just love his entire approach, mindset and overall vibe. And Strength Rules has to be one of the coolest, most badass fitness books I have ever seen.” —JASON FERRUGGIA

So what are you waiting for? Go get your copy of Strength Rules right now!

Al Kavadlo Summer 2015 Update

Fear The BeardThis summer has been off to an amazing start!

I’ve been traveling all over the US and Europe, teaching the Progressive Calisthenics Certification everywhere from Alexandria, VA to Alessandria, Italy.

I’ve also been teaching and training at home in NYC whenever I am not on the road!

In the weeks ahead, I’ll be speaking at Dragon Door’s first ever Health and Strength Conference, heading to Holland and Chicago to teach more PCC workshops, and then returning to NYC for a special One-Day Kavadlo Bros Workshop at Nimble Fitness.

There are still openings for all of these events, so click those links to go sign up right now!

Screen Shot 2015-08-08 at 11.05.53 AM

In addition to traveling the world, I’ve also been busy creating new content for Bodybuilding.com as well as the PCC blog and my Youtube Channel, which recently surpassed 7 million total views!

ROCK ON!!!

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My only disappointment this summer has been the ongoing construction at my favorite training spot, Tompkins Square Park. Due to the closure, I have not been able to host any bootcamp classes. I’m still hoping to do one at the end of the summer, however, if the park is reopened in time.

IMG_5196

Since TSP has been shut down, I’ve been working out at other NYC parks, like East River Park, where I filmed this fun, new workout video with Grace Menendez.

Thanks for stopping by and make sure to follow me on Youtube, Facebook, Twitter and Instagram for the latest updates!

Al Kavadlo Spring 2015 Update

KavadloSquat
Hey hey hey!!!

I’m very excited about the new look of this website! My books, workshops and links are now easily accessible from the main page, while all of my old blog posts and articles are readily available using the search box in the upper right corner of the blog.

While I won’t be updating this blog often, I’m keeping busy writing for the PCC Blog, Bodybuilding.com and answering fan questions on my Ask Al video series on Youtube.

Speaking of questions, a lot of people have been asking me if I will be doing any bootcamp classes at Tompkins Square Park this summer and the answer is: Yes! I’m not sure of any exact dates yet, but I plan to do at least one (hopefully more) free class at TSP some time this summer.

Make sure you follow me on Facebook and/or Twitter so you can stay up to date on the details.

Hope to see you at one of my workshops or classes soon!

We’re Working Out!
Al

 

Explosive Calisthenics

Explosive Calisthenics, the third book in the Convict Conditioning series, is finally here!

Once again, my brother Danny and I have the honor of appearing on the cover of another Coach Wade book, as well as being featured models.

Senior PCC instructor Adrienne Harvey and PCC Instructor Grace Menendez are also well represented in CC3. It’s nice to finally have some females in a CC book!

With his trademark blend of old-school philosophy, hard-earned wisdom and in-your-face humor, Coach expands his infamous system of progressive bodyweight programming to break down the most coveted explosive moves, including the back flip, kip-up and muscle-up. If you want to know how far you can go training with just your own bodyweight, you owe it to yourself to get this book!

Explosive Calisthenics is my personal favorite book in the CC series! Watch the video below for demonstrations of some of the exercises covered in the book and make sure to get your copy before they sell out!

Zen Mind, Strong Body

My new ebook, Zen Mind, Strong Body, is now available!

Zen Mind, Strong Body is the ultimate Al Kavadlo collection, containing 26 of my favorite articles from the last 5+ years of this blog, as well as many never-before-seen photos, lots of inspirational quotes and some new sample workouts!

This book covers everything from my views on diet and supplements, to machines and free weights, to cardio options, to mental training and more!

It also includes a brand new foreword from Global Bodyweight Training creator Mike Fitch.

Here’s what people are saying about Zen Mind, Strong Body:

“Al Kavadlo’s Zen Mind, Strong Body is a breath of fresh air in a stagnant forest of rote physical training books. I have had the good fortune to train and learn from some of the best in the world, and Al Kavadlo is among the few people I would travel and pay money to train with.”Dr. Chris Hardy, author of Strong Medicine

“Al Kavadlo is a master of bodyweight training and calisthenics. If you want to gain strength and improve flexibility, and do it all without a single piece of gym equipment, Al’s the expert you should turn to.”Mark Sisson, author of The Primal Blueprint

“Zen Mind, Strong Body by Al Kavadlo should be the first book you look at when considering the world of bodyweight work.”Dan John, author of Never Let Go

“Zen Mind, Strong Body expertly covers the methods, the moves, the nutrition, the equipment, the benefits, the philosophy and even the culture of bodyweight training. If you are a newbie uncertain about whether to explore bodyweight, or an advanced athlete looking for a new take on the most ancient conditioning method, this is now the definitive go-to book.”Paul “Coach” Wade, author of Convict Conditioning

Click the book cover to get your copy! (Paperback version will be on sale in March.)

Also available for Amazon Kindle!

Al Kavadlo 2014 Recap

As 2014 comes to an end, I find myself looking back and marveling at what a year it’s been!

This was the first full year of the Progressive Calisthenics Certification, which consisted of 9 different workshops in 6 different countries on 3 separate continents – over 200 people attended PCC this year!

Next year PCC is going to be even bigger! Check out the full schedule of all my upcoming workshops for more details.
I hope to see you at PCC in 2015!

This year saw the release of my latest book, Stretching Your Boundaries, which has maintained a spot in Amazon’s top 100 Exercise and Fitness Kindle downloads since it came out last January.

I’ve been featured in more media publications than ever before, from the Financial Times to Fitness RX and Men’s Health.

I’ve also continued working with Bodybuilding.com and TRAIN magazine, authoring dozens of articles between the two publications in 2014.

As big as this year has been, next year is going to be even bigger!

I just completed a new book for Dragon Door Publications entitled Zen Mind, Strong Body. Look for the ebook in January!

I’ll also be appearing in “Coach” Paul Wade’s highly anticipated book Explosive Calisthenics, the third installment in the Convict Conditioning series.

Also look for a redesign of this website to launch next year.

Thanks again to all my friends, fans and followers for your continued support and gratitude!

Check out this brand new handstand video!

Diamond-Cut Abs is Here!

My brother Danny Kavadlo‘s new book,
Diamond-Cut Abs, is now on sale in both paperback and ebook formats!

Everyone is talking about Diamond-Cut Abs!

Diamond-Cut Abs condenses decades of agonizing lessons and insight into the best book on ab-training ever written. Hands down.”
—PAUL WADE, author of Convict Conditioning

“Danny has done it again! Diamond-Cut Abs is a no-nonsense, results driven approach that delivers all the goods on abs. Nutrition, training and progression are all included, tattoos optional!”
—ROBB WOLF, author of The Paleo Solution

“If you want the abs of your dreams, stop looking for the quick solution everyone claims to have and get ready to learn how to maximize your efforts towards your very own set of Diamond-Cut Abs.”
—MIKE FITCH, creator of Global Bodyweight Training

More PCC Workshops Announced!

It’s been just over a year since the first-ever Progressive Calisthenics Certification was held in St. Paul, MN.

In that time, my brother Danny and I have led PCC workshops all over the world, including Sweden, Australia, Ireland and Germany.

We just wrapped up our first cert in my hometown of NYC and there’s a lot more excitement ahead!

Here are all the events we have scheduled for the rest of 2014 and 2015:

October 26, 2014:
Kavadlo Bros 1-day Workshop in NYC*

*Not a PCC event

November 7-9, 2014:
PCC in Milwaukee, WI

January, 23-25, 2015:
PCC in Encinitas, CA

February 27 – March 1, 2015:
PCC in Mountain View, CA

March 27-29, 2015:
PCC in Minneapolis, MN

April 17-19, 2015:
PCC in Munich, Germany

April 24-26, 2015:
PCC in Alessandria, Italy

May 1-3, 2015:
PCC in Dundalk, Ireland

May 15-17, 2015:
PCC in Dallas, TX

June 5-7, 2015:
PCC in NYC

More workshop dates will be added soon!

Follow the PCC Blog for updates and new calisthenics articles every week!

Kavadlo Bros and Hylete Apparel

The Kavadlo Brothers are now official endorsers of HYLETE athletic apparel!

To celebrate this momentous occasion, Hylete is making a very special offer to all of my fans and followers:

Any new customer who creates an account through the link below will receive a lifetime of discounts and special offers from Hylete apparel!

If you’re in need of high quality workout gear, don’t miss this opportunity!

Click here to sign up!

C-Mass: Calisthenics Mass

Convict Conditioning author “Coach” Paul Wade has just released a new ebook that features me and my brother Danny on the cover!

C-Mass: Calisthenics Mass is now available for purchase in PDF ebook format as well as on Amazon Kindle. A paperback version is expected later this summer – most likely July or August.

C-Mass is my favorite book that “Coach” Wade has written yet! It’s jam-packed with entertaining and insightful advice on using bodyweight strength training to gain muscle mass, and it also includes info on pure strength training without mass gain as the main objective. There is truly something for everyone in C-Mass! Get your copy today!

Stretching Your Boundaries

I am very excited to announce the release of my new book, Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength.

Stretching Your Boundaries includes over 50 different bodyweight exercises to improve your flexibility, mobility, joint health, and of course – functional strength! The book was written specifically with calisthenics enthusiasts in mind!

Here’s what people are saying about Stretching Your Boundaries:

“The ultimate bodyweight mobility manual is here! Stretching Your Boundaries belongs on the shelf of any serious athlete—it’s bodyweight mobility dynamite!” —”COACH” PAUL WADE, author of Convict Conditioning

“In Stretching Your Boundaries you’ll sense Al’s deep understanding and love for the human body. Thank you Al, for helping to bring awareness to perhaps the most important aspect of physical education and fitness.” —ELLIOTT HULSE, creator of the Grow Stronger method

“An absolutely masterful follow up to Raising the Bar and Pushing the Limits, Stretching Your Boundaries really completes the picture. Not only stunning in its color and design, this book also gives you the true feeling of New York City, both gritty and euphoric, much like Al’s personality.” —MIKE FITCH, creator of Global Bodyweight Training

Get your copy of Stretching Your Boundaries now!

Al Kavadlo 2013 Yearly Wrap-up

Thank you to everyone who reads this blog for helping make 2013 such a fantastic year! I am truly grateful for all the wonderful things that have happened!

This year saw the release of my most popular book yet, Pushing The Limits! – Total Body Strength With No Equipment as well as the debut of the Progressive Calisthenics Certification (PCC), the world’s first-ever bodyweight strength training certification.

With PCC off to an amazing start, my brother Danny and I have gotten a lot of press this year, including this article in the NY Times.

I’ve been a regular contributor to Bodybuilding.com for most of 2013 and I’ve recently landed a monthly column in their new partner publication, Train magazine. The debut issue is on newsstands now throughout the US, Canada and the UK. I’ll be sharing a new bodyweight workout in every issue, as well as an occasional extended feature.

While 2013 has undoubtedly been the biggest year of my career, next year is shaping up to be even bigger!

My next book, Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength is finished and set for release in mid-to-late January by Dragon Door Publications.

I’ve got a full calendar of workshops and certifications lined up for 2014, including events in Germany and New York City. Additional dates will be added in the months ahead. Check my upcoming workshops page for the complete list of events.

I’ve also been staying active on Facebook, where I recently surpassed 10,000 likes, and YouTube, where I am closing in on 20,000 subscribers. Check out my latest clip for some winter workout motivation!

PCC Sweden

The Progressive Calisthenics Certification made its European debut last weekend in Gothenburg, Sweden.

Over 60 calisthenics enthusiasts from half a dozen different countries showed up for a 3-day crash course in calisthenics and a chance to take on The Century to earn the title of PCC Instructor.

The event was Dragon Door’s best-attended European certification in the company’s thirteen-year history of producing fitness workshops.

This workshop also featured the debut of our indoor scaffolding set-up, which allows for a one-of-a-kind calisthenics “Street Workout” style experience.

The good vibes and mutual inspiration were at an all-time high. Every single attendee set new personal achievements and perhaps more importantly, we all had a great time and made new friends along the way! Thank you to Fredrik Högström for helping organize this amazing event.

When I first began my website and Youtube channel just over 4 years ago, I never would have dreamed something like this could be possible.

It’s been a pleasure and a blessing to connect with so many amazing people and we are still just getting started! Click the link for a list of all my upcoming workshops.

One more thing! If you haven’t been following my Youtube channel, make sure you subscribe so you can continue to get videos like the new “Ask Al” series seen below.

Kavadlo Brothers Workshops

Danny and I just returned from leading a Progressive Calisthenics Certification (PCC) workshop in St. Paul, MN.

It was an amazing event that involved groundbreaking personal achievements from every single person who attended!

The most exciting part?

We’re just getting started!

Danny and I have several additional workshops and certification opportunities scheduled for the months ahead:

If you’ve ever wanted to train with the Kavadlo Bros in person, this is your chance!

Click on the links below to register or find out additional information:


November 1-3, 2013 – PCC in Gothenburg, Sweden

November 16-17, 2013 – Kavadlo Bros 2-day Calisthenics Workshop in Pasadena, CA

January 18, 2014 – Kavadlo Bros 1-day Calisthenics Workshop in Randolph, NJ

February 21-23, 2014 – PCC in Melbourne, Australia

April 25-27, 2014 – PCC in St. Paul, MN

May 9-11, 2014 – PCC in Dundalk, Ireland

More 2014 workshop dates will be added soon!

Everybody Needs Training

I’m excited to announce that my brother Danny has just released his first book, Everybody Needs Training.

This is the perfect book for any fitness professional looking to grow their business or anyone who ever wanted to be a personal trainer but didn’t know where to start.

Here’s what people are saying about Everybody Needs Training:

“Danny Kavadlo’s training helped me to discover strengths I never knew I had, and I can take those lessons with me wherever I go, for the rest of my life. The wisdom and insight contained in Everybody Needs Training not only relates to being a successful fitness trainer, but can be applied for peace and success in many of life’s ventures. Danny is the best!”

—ELIZABETH GILBERT, New York Times #1 Best Selling Author, Eat, Pray, Love

“Like Danny himself, this groundbreaking book is incredibly smart, brutally honest, laugh-out-loud funny, and totally out of left field… you owe it to yourself to grab a copy of this masterpiece. I cannot recommend it highly enough.”

—PAUL WADE, Author, Convict Conditioning

“Everybody Needs Training is quite ‘something.’ I don’t think I have ever seen this kind of depth in the field. It’s both obvious and ‘wow’ as you read it. Amazing stuff. It fills a gap in the community that, frankly, surprises me no one has really filled.”

—DAN JOHN, Author, Never Let Go

Get your copy of Everybody Needs Training here!

PCC Australia

The Progressive Calisthenics Certification is heading down under!

Danny and I are extremely excited for the chance to travel to Melbourne, Australia to teach the PCC workshop on February 21-23, 2014.

Click here to sign up!

I’ve been getting emails from people all over the world asking when the PCC will be coming to their neck of the woods. Sit tight – PCC will be visiting many different cities over the next several years. Click here for a list of all upcoming PCC dates and watch for more announcements in the months ahead.

Kavadlo Brothers Update

With summer officially here, Danny and I are stepping up our game!

The New York Times recently ran a story about the Kavadlo brothers and our unique brand of bodyweight training. You can read the online version of the article here.

Nimble Fitness in NYC is hosting us for another bodyweight strength training workshop just like the one mentioned in the Times piece. This workshop will be limited to 15 participants, so make sure you sign up before it’s sold out!

Danny is putting the finishing touches on his debut book, tentatively entitled Everybody Needs Training – Expert Tips for Personal Trainers. Look for Danny’s book to be released by Dragon Door Publications later this summer.

I’ve also been hard at work on my next book, entitled Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength. That book will be available later this fall or early next year.

The Brazilian Jiu-Jitsu website BJJ Legends just ran a review of my latest book, Pushing The Limits! – Total Body Strength With No Equipment. Read the review here.

This summer is the last time that I’ll be holding outdoor bootcamp workout classes at Tompkins Square Park. If you’ve ever wanted to train with me at Tompkins, this is your chance! There are only 8 more classes left. Contact me if you’d like to attend.

Last but not least, the next Progressive Calisthenics Certification in August is already filling up. Book your spot now before it’s too late!

The PCC Has Arrived!

The inaugural Progressive Calisthenics Certification workshop this past weekend was an amazing success!

Over 50 fitness trainers, athletes and exercise enthusiasts from all over the world showed up for a crash course in calisthenics and a chance to take on the Century workout to earn the the title of PCC certified instructor.

The enthusiasm of the attendees was overwhelming and the positive energy was impossible to ignore. Dozens of attendees achieved their first muscle-up, lever or human flag and many other personal bests were set during this groundbreaking event. It was truly a weekend I will never forget. Along the way, challenges were overcome, new friendships were formed and lives were forever changed.

The event blew away my expectations; between the wonderful attendees and my co-instructors Danny Kavadlo, Adrienne Harvey and Steven Low, this was the most impressive group of athletes I’ve had the pleasure of working with in my career so far.

Congratulations to the first class of PCC instructors! I can’t wait to do it again in August!

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 Bodybuilding.com. 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!

Zen Fitness

“Absorb what is useful, discard what is useless, and add what is uniquely your own.” – Bruce Lee

Throughout my life, I’ve experimented with dozens of different exercise modalities.

I’ve used barbells, dumbbells, kettlebells, medicine balls, sandbags, and just about every other heavy object I could think of to try lifting.

I’ve done parkour, martial arts, Marathons and yoga. I even tried a Triathlon.

I believe my various experiences have helped me become a more well-rounded physical specimen, but after all of those things, I always come back to the simplest, most direct way of training I’ve ever known – calisthenics.

I love calisthenics training because it requires nothing more than your body, your mind and your warrior spirit.

You don’t need to buy anything, go anywhere or put on any special clothing. Anybody can start right now.

As Maya Angelou once said, “Ain’t nothing to it but to do it.” (Or was that Ronnie Coleman?)

There’s a lot to love about calisthenics, but my favorite thing is how it keeps you in the present. When you’re working on developing a new skill, you need to give all of your attention to the task at hand.

When you are completely focused on your training, the division between body and mind breaks down and everything else seems to fall away.

This phenomenon has been called different things by different people. Whether you call it mindfulness, samadhi, flow state or any other name, it’s a beautiful thing when it happens.

This is actually the subject of my first book, We’re Working Out! A Zen Approach to Everyday Fitness.

Over the years, I’ve learned and absorbed many things from different places, taken what’s worked for me, and used it all to develop my own theories and methods, which continue to adapt and take shape before my eyes. I’m constantly working to refine and expand my movement repertoire and I still look for inspiration in new and varied places.

I owe a thank-you to anyone I’ve ever trained, trained with, worked with, worked-out with or known in any capacity whatsoever. Some people have obviously had a greater impact than others, but everyone I’ve ever interacted with (even electronically!) has in some way shaped who I am today.

The video below shows a variety of exercises I’ve picked up (and in some cases modified) from different bodyweight disciplines, all blended into seamless, flowing movement.

Be present for your training, have fun and find your own path.