strength rules_ how to get stro - danny kavadlo

7/26/2019 Strength Rules_ How to Get Stro - Danny Kavadlo

1/332


2/332


3/332


4/332


5/332


6/332


7/332


8/332


9/332


10/332


11/332


12/332


13/332


14/332


15/332


16/332


17/332


18/332


19/332


20/332


21/332


22/332


23/332


24/332


25/332


26/332


27/332


28/332


29/332


30/332


31/332


32/332


33/332


34/332


35/332


36/332


37/332


38/332


39/332


40/332


41/332


42/332


43/332


44/332


45/332


46/332


47/332


48/332


49/332


50/332


51/332


52/332


53/332


54/332


55/332


56/332


57/332


58/332


59/332


60/332


61/332


62/332


63/332


64/332


65/332


66/332


67/332


68/332


69/332


70/332


71/332


72/332


73/332


74/332


75/332


76/332


77/332


78/332


79/332


80/332


81/332


82/332


83/332


84/332


85/332


86/332


87/332


88/332


89/332


90/332


91/332


92/332


93/332


94/332


95/332


96/332


97/332


98/332


99/332


100/332


101/332


102/332


103/332


104/332


105/332


106/332


107/332


108/332


109/332


110/332


111/332


112/332


113/332


114/332


115/332


116/332


117/332


118/332


119/332


120/332


121/332


122/332


123/332


124/332


125/332


126/332


127/332


128/332


129/332


130/332


131/332


132/332


133/332


134/332


135/332


136/332


137/332


138/332


139/332


140/332


141/332


142/332


143/332


144/332


145/332


146/332


147/332


148/332


149/332


150/332


151/332


152/332


153/332


154/332


155/332


156/332


157/332


158/332


159/332


160/332


161/332


162/332


163/332


164/332


165/332


166/332


167/332


168/332


169/332


170/332


171/332


172/332


173/332


174/332


175/332


176/332


177/332


178/332


179/332


180/332


181/332


182/332


183/332


184/332


185/332


186/332


187/332


188/332


189/332


190/332


191/332


192/332


193/332


194/332


195/332


196/332


197/332


198/332


199/332


200/332


201/332


202/332


203/332


204/332


205/332


206/332


207/332


208/332


209/332


210/332


211/332


212/332


213/332


214/332


215/332


216/332


217/332


218/332


219/332


220/332


221/332


222/332


223/332


224/332


225/332


226/332


227/332


228/332


229/332


230/332


231/332


232/332


233/332


234/332


235/332


236/332


237/332


238/332


239/332


240/332


241/332


242/332


243/332


244/332


245/332


246/332


247/332


248/332


249/332


250/332


251/332


252/332


253/332


254/332


255/332


256/332


257/332


258/332


259/332


260/332


261/332


262/332


263/332


264/332


265/332


266/332


267/332


268/332


269/332


270/332


271/332


272/332


273/332


274/332


275/332


276/332


277/332


278/332

Advanced.


279/332


280/332

Advanced WORKOUTSEach of the following workouts is a bad-ass, full-body beast. Switch

hem up, mix and match, have some fun.

Like the previous workouts, I recommend really rehearsing eachndividual exercise to the point of ownership prior to embarking on any of hese particular workouts. We stick mostly with advanced moves here, buthere are also some earlier progressions included in order to get the body

primed. Again, the rep ranges are only recommendations. At the end of theday, you are the one who is best qualified to determine what is right for you.

Lets kill it.


281/332

ADVANCED WORKOUT# 1Squat (2 sets of 2 0)

Pistol Squat (3 sets of 5-10 per leg )

Push-Up (1 set to warm up)One -Arm Push-Up (Multiple sets of 3 -5 each arm )

Pull-Up (1 set to warm up)

Commando Pull-Up (3-4 sets of 8)

Staggered Dip (2 sets of 2 0)Shins-To -Bar (3 sets of 1 0)


282/332

ADVANCED WORKOUT# 2Squat (2 sets of 2 0)

Shrimp S quat (3 sets of 5-10 per leg )

Push-Up (1 set to warm up)One -Arm One -Leg Push-Up (Multiple sets of 3 -5 reps

per arm )

Hinge Dip (4 sets of 5)

Behind -The -Neck Pull-Up (3 sets of 1 0)

Muscle-Up (5 sets of 5)Elbow Lever (2-3 holds for 3 0-60 seconds )


283/332


284/332

ADVANCED WORKOUT# 3Side-To -Side Squat (3 sets of 2 0)

Hawaiian S quat (3 sets of 1 0 per leg )

Advanced Pistol Squat, Hands Behind Back (3 sets of 2 per leg )

Skull-Cr usher (3 sets of 1 0)

Plyo-Push-Up (3-4 sets of 1 0-20)

Handstand Push-Up (3 sets of 5-10)

Pull-Up (1 set to warm up)Plyo-Pull-Up (2 sets of 1 0)

Plyo-Muscle-Up (5 sets of 5)

Shins-To -Bar With a Twist (3 sets of 1 0, alternatingsides within sets )

Gecko Bridge (2-3 holds for 2 0-30 seconds )


285/332


286/332


287/332

F

CHAPTER 13

STRETCH IT OUTexibility is a big part of training and, ultimately, getting strong. When our

mobility is limited, so is the range of motion of our exercises. In fact, lack of mobility can also reduce the number of exercises we are capable of performing in the first place, giving us less of a proverbial toolbox fromwhich to choose from when we design our workouts. For these reasons,both the quality and quantity of our exercises are at stake if your flexibilitys lacking. Simply put, being flexible helps make you stronger.

People often ask me Danny, should I stretch before or after myworkout? My answer is typically the same: I stretch before, during andafter my workout. Do what feels right. Certain specified athletic trainingmay demand some adjustment to my blanket statement, but this book isabout getting strong, not about any sport-specific performance.

On that note, a lot of people in the strength world are quick to dismisstretching as unnecessary at best and a waste of time at worst. Not me! I saytretch it out, baby!

These are a few of my favorite stretches. I do all of them just about everyime I train, frequently and consistently. Check them out. Experiment andee what works best for you.

STANDING HAMSStand up. Put one heel up on a bench or other elevated surface. Lean

orward toward your elevated toes, with your knee locked out and your legully extended. Take it slowly and lean in as far as you can. Try to hold this

position for thirty seconds. You will see your range of motion increase overime. Repeat on the other side.

TRAINER TALK:


288/332

Make sure to keep your hips even and level with each other. Oftentimes,he hip of the extended leg moves in front of the body. Dont let that

happen, as it will take away from the stretch.

GROUNDED HAMSStart at the bottom of a deep down squat. Keep your muscles relaxed.

Extend your left leg out completely. You should start to feel the stretch inyour hamstring already. Now, lean in and touch the left foot with your lefthand. For a deeper stretch, twist further and touch the left foot with youright hand. Repeat on the other side.


289/332

TRAINER TALK:Take your time with this one. Youd be surprised. After 15-20 seconds

youll be able to get deeper and deeper into the stretch.

Make sure to stretch both your left and right sides.

STANDING QUADSStand up straight. Bend at the left knee and grab your ankle. Really press

deep and exaggerate the knee bend to feel the stretch deep in the quadriceps.Keep your knees together. Return your foot to the ground and repeat on theother side.

TRAINER TALK:


290/332

You can increase the bend to include the hip. This will target the hiplexors in addition to the quadriceps.

Quads.


291/332

Quads and flexors.

CHEST& SHOULDERSStand up and place your right arm straight out, bent 90 degrees at the

elbow so that your forearm is perpendicular to the ground. Place your

orearm against a wall or pole, pressing it against the surface and rotateyour body away. This will target the chest and shoulder with emphasis onhe chest. Repeat on the other side.

TRAINER TALK:You can repeat the exercise, keeping your arm straight, without bending

at the elbow. This will target the chest and shoulder with emphasis on the

houlder.


292/332

Emphasis on the chest.


293/332

Emphasis on the shoulder.

PASSIVE HANGGrab a pull-up bar (or doorframe or tree) and hang. Thats it. This is a

elaxed hang (unlike the active Bar Hang in the Starter Pull section). Do notkeep your shoulders packed and you scapula retracted. The idea is to letyour spine elongate and your lats and shoulders loosen up. Even your hipockets will feel this one. Ahhhhh.

TRAINER TALK:Hanging is hardwired in our DNA. Children instinctually do it from as

oon as theyre old enough. All primates do.


294/332

LATS N LEGSFind a bar about waist height. Cross your arms and place your hands on

he bar. Drop down into a deep squat and lean back. Feel the stretch in yourats, low back, hips and legs. Rock side to side, backwards and forward.

TRAINER TALK:Switch which hand is crossed over on top, to facilitate stretching evenly

on both sides.


295/332

ABDOMINAL ANIMAL (AKA UPDOG)

Start in the top of a Push-Up position and lower your hips to theground, making sure to keep your shoulders from shrugging. This willtretch out the entire anterior chain, particularly the abs. Press your hands

down and push your chest up.

TRAINER TALK:If keeping your arms fully extended places too much pressure on your

ower back, bending at the elbows will help alleviate it.


296/332

TRANSVERSE TWISTFrom a low, close squat position, twist your trunk to the left, placing

your right arm against your left knee. Turn your head to the left too. Youwill feel the stretch in the abs, lower back and shoulders. Make sure to dohe other side so you stretch evenly.

TRAINER TALK:


297/332

Keeping your chest up and the palm on the side to which youre twistinglat on the ground will help you maintain stability and ultimately deepen thetretch.

CHILDS POSEKneel on the ground with your feet close together and your knees spread

apart. Lean forward, extend your arms overhead and place your palms onhe ground. Reach your hands away from your head as you press your buttoward your feet; imagine pushing your chest down toward your knees.

You will feel this opening the shoulders, hips and back.

TRAINER TALK:


298/332

Try to gently drive your chest between your knees. This will push yourpalm further against the ground and increase the stretch in the shouldersand hips.


299/332


300/332


301/332


302/332

T

WITH LIBERTYAND FITNESS

FOR ALLhese pages do not contain fitness for bodybuilders, fitness for modelsor fitness for athletes. This is not for any exclusive or particular niche.

This is fitness for all of us, baby. Right here, right now. Were all cut fromhe same cloth.

Every man, woman and child on this great planet can stand to be a littletronger, wiser and more resilientto possess a higher aptitude for strengthn all its forms. And all you need to do it is you.

As weve seen, the elements of strength comprise more than merephysicality. Mental, emotional and spiritual endowment are all part of theprogram. Train hard, eat good food, be honest with yourself and kind toothers. Harbor peace and positivity. Love freely. Life is short; enjoy it whileyou can.

Yes, sacrifice is sometimes necessary and there are times in this journeywhere we must embrace the unpleasant (even the unbearable) and plodorward with focus and conviction in spite of our circumstances. Just beeery of sacrificing too much or too often.

THE LONG, NAKED RIDE HOMELife is complicated. Those who know me personally are aware that I

make it a point to wear my heart on my sleeve. Honesty is the best policyand I have nothing to hide. Just prior to the writing of this book, a ten-yearelationship with the woman I thought Id spend the rest of my life with

ended. Fast.


303/332

Things change. Ive never needed strength more than I have this pastyear. I went from being a family man to a full-time single dad. I had to betrong for myself, but even more so, for my son.

This change has been the most difficult obstacle of my life, but the truths, Im better for it. Thats right, not in spite of it, but because of it. I am

more empathetic, more forgiving, more compassionate, less selfish. In aword: Stronger.

When youre down in a hole, you must embrace the unbearable.

Yes, in my darkest hours, I suffer from despair as much as anyone. As aguy whos generally known for positivity, I can be my own worst nightmare.Life is not always black and white. The mind is not rational. Emotions, by

heir very nature defy logic. I am aware that at times I am a walking


304/332

Things change.

contradiction. We all are. But regardless of what changes occur, we must betrong and grow. Despite having less free time than Ive ever had in my life, Itill find the time to train. If I can do it, so can you!

Make time to work out; make time to loveand to be around the ones you love. No matterwhat our individual circumstances are, we allhave the same 24 hours in each day. Use themwisely. Give what you got, to yourself andothers.

At the end of the day, when the red hot sunsets in the dark, midnight sky, there is somethingto be gained from every situation, even if itdoesnt feel so at the time.

Mind your head and your heart. Embracethe change.

ON DOUBT

We are all overcome with irrational emotions from time to time.Everyone on this earth has been subject to fears, wild thoughts andterrifying prospects. Yes, we all have doubts.

Ive never cared for the phrase No Doubt because I do notbelieve in suppressing anything that clearly exists. I am convinced thatits much more conducive to life to confront your doubt. Question it.Expose it for the fraud it often is, rather than run away.

Regarding doubt, poet Rainer Maria Rilke wrote: Ask it, wheneverit wants to spoil something for you, why something is ugly, demandproofs from it, test it, and you will find it perplexed and embarrassed,or perhaps rebellious. But dont give in.

When you challenge your doubt, it has to justify its existence.Dont submit to it. Look your doubt in the eye and tell it You aintshit! Set yourself free from this irrational oppressor.


305/332

WHERE DO WE GO NOW?As for calisthenics training, do it because you love it. Train because it

eels good to get strong. The purity of maneuvering around yourenvironment without the distractions of superfluous gear and gadgets isewarding unto itself. Bodyweight training is an art form with direct physical

and emotional benefits. Train for the high, the freedom from mentaloppression and the brother- and sister-hood of the Progressive Calisthenicscommunity.

If you dont love it, then find a modality you do love. Run, swim, lift.Bodyweight strength training is my passion. Find yours. Movement ismovement and I encourage all exercise! If you are one of us then I hope to


306/332

ee you at a Progressive Calisthenics Certification sometime down the road.After all, you only live once. Lets get strong, my friends! Carpe the hell outtahis diem!

Carpe the hell outta this diem!


307/332


308/332

D ABOUT THE AUTHORanny Kavadlo is one of the worlds leading authorities on calisthenics,nutrition and personal training. He is known globally for his minimalistphilosophy, feats of strength and motivational gifts..

Mr. Kavadlo is the author the #1 Best-SellerDIAMOND-CUT ABS and the critically acclaimedcult classic EVERYBODY NEEDS TRAINING .Danny has been featured in the New York Times ,

ens Fitness and is a regular contributor toTRAIN magazine and Bodybuilding.com.

Danny lives in Brooklyn, NY with his son,Wilson and their dog, Rex. They enjoy food, musicand going to the beach. Life is good.


309/332


310/332

NOTES FROM THE UNDERGROUNDTo my son Wilson: You are my heart, my soul, my flesh and blood. You arehe best pal I ever had and the brightest light that shines in my universe. Thispast year has brought us even closer (I didnt know it was possible!) Im the

luckiest person who ever lived.My brother Al: Its a blessing to be Bonham to your Plant, a privilege to beThe Anvil to your Hitman, an honor to be Pinky to your Brain. Lets

take over the world!

To Rosalie and Carl Kavadlo, you guys have given me more strength thananybody. No matter what words I choose, I can never thank you enough for

all youve done and continue to do for me.

To John Du Cane, the fitness industrys greatest revolutionary, thefacilitator of greatness himself, the OG of PCC and a man I am proud to call

a friend: thanks for believing in me. Im so lucky to have met you.

Paul Wade: None of this would be here without you, Coach! Your wisdom,knowledge and humility continue to inspire me every single day. Thanks my

friend. Id love to shake your hand.

My friend and colleague Adrienne Harvey, thank you for your generouscontributions to this book. Progressive Calisthenics would not be the same

without you.

To visual genius Derek Brigham, once again thanks for making my writinglook good. Youre creativity and brilliance are unparalleled.

To my best friends Mike Anderson and Matthew Mangiaracina (AKA TheKid): I love you guys forever and Im so glad youre still in my world. It feels

like ten lifetimes. Has it been?

Tremendous gratitude to Randy Schustal for your supreme wisdom andamazing guidance through one of the most difficult (and important) times of

my life. Youre the best!

Mad Love & Special Thanks To The Following:

Beth Andrews, Jack Arnow, Rob Avellan, Rekha Ayalur, Matt Beecroft, Eric& Beth Bergmann, Martjin Bos, Jeff Bodnar, Paul Britt, Jasmine Brooks,


311/332

Giorgio Capriata, Edward Checo, Logan Christopher, David Colon, DanaConte, George Corso, Tony Ebanks, Zach Even-Esh, Mike Fitch, NaderFreij, John Gaczewski, BJ Gaddour, Angelo Gala, Marty Gallagher, ChrisGaray, Liz Gilbert, Steven Graves, Micke Haggstrom, Adrian Harrington,

Roger Herr, Steve Hitzone, Fredrik Hogstrom, Steve Coach Fury Holiner,Ryan Hopkins, Tanner Hubscher, Stephen Hughes-Landers, Randy

Humola, Dan John, Kelly Jo Johnson, Nick Kenon, Tom Legath, RonnieLove (Aka Zoolander), Steven Low, Andi Lutz, Errick McAdams, JamesMcConnell, Albert Matheny, Grace Menendez, Robert Alexander Miller,

Hannah Mirwald, Jose Mota, Josh Murphy, Juanjo Nejara, Peter Ngo, JoelOmansky, Alby Owens, Johan Ottosson, Arlene Patruno, Jose Perez, KatiePetersen, Michael Polito, Moritz Rammensee, Anders Randin, Eric Reyelt,

Robert Rimoczi, Adam Von Rothfelder, Lyall Rowan, Andrew Read, ElenaRecinos, Rick Richards, Laura Robertson, Raul Robinson, Trainer Steven

Rowe, Rosally Sapla, Shannon Scullin, Rob Severiano, Maria Simone,Andrew Speer, Mike Spiegel, Robby Taylor, Jessica Viglotti, Annie Vo,

Stacey Walder, Benji Williford, Jennie Willink, Mike Wilson, Robb Wolf &Chunhua Yang.


312/332

am indebted to all my friends, family and followers from around the world.

Thank you for believing in me.

I am truly blessed to be part of the Progressive Calisthenics movement.

Thanks to everyone who has ever read one word Ive written or hadanything to say (good or bad) about anything Ive ever done.

Keep on spreading the word! Id also like to give a shout out to every trainer and every soul--who promotes fitness, focus and positivity.

Stay strong! I am grateful to you all. HELLYEAH!

Keep The Dream Alive, My Friends!


313/332


314/332

INDEX OF EXERCISESAbdominal Animal Stretch

Advanced Pistol SquatAlternative Grip Push-Up

Austral ian Pull-UpBack Bridge

Bar Hang (Active)Behind-The-Neck Pull-Up

Bench DipBent Knee Raise

Bodyweight Row

Bulgarian Split SquatChest & Shoulders StretchChilds Pose

Commando Pull-UpCrossover

Elbow LeverFeet Apart Push-Up

Feet Elevated Push-UpFigure 4 Squat

Fingertip Push-UpFlex Hang

Gecko BridgeGecko Hold

Grounded Hams StretchHandstand Push-Up

Hanging Knee RaiseHanging Knee Raise With A Twist

Hanging Leg Raise With A TwistHawaiian Squat

Hinge DipHover Lunge

Hyper-Superman

ncline Australian Pull-Up


315/332

ncline Push-Up

ump SquatKnee Push-Up

Knuckle Push-UpLats n Legs Stretch

Leg Raise

Muscle-UpNarrow Pull-UpNarrow Push-Up

Odd Surface Pull-UpOne-Arm One-Leg Push-Up

One-Arm Push-UpParallel Bar Dip

Parallel Grip Pull-UpPassive Hang

Pike Push-UpPistol Squat

PlankPlyo-Dip

Plyo-Muscle-UpPlyo-Pull-Up

Plyo-Push-UpPrisoner Squat

Pull-UpPush-Up

Reverse PlankRussian Dip

hins-To-Bar

hrimp Squatide Plankide To Side Squat

it Down/Stand Upit-Up

kater Squatkull-Crusher

plit Squat


316/332

quat (Full Range Of Motion)

quat (Partial Range Of Motion)taggered Dip

tanding Hams Stretchtanding Quads Stretch

tationary Lunge

tep-Uptraight Arm Planktraight Bar Dip

traight Bridgeuperman

Table Top BridgeThumb Push-Up

Transverse TwistUpdog

Walking LungeWall Pike Push-Up

Wheel PoseWide Pull-Up

Wide Push-UpWindshield Wiper

Wushu SquatVampire Pull-Up


317/332


318/332

Bodyweight Training Books from DragonDoor

Convict Conditioning

How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survival Strength By Paul Coach Wade

LINK: www.dragondoor.com/B41
http://www.dragondoor.com/B41


319/332

Convict Conditioning 2

Advanced Prison Training Tactics for Muscle Gain, Fat Loss and

Bulletproof Joints By Paul Coach Wade



320/332

Ultimate Bodyweight Training Coursesfrom Dragon Door


Volume 1: The Prison Pushup Series By Paul Coach Wade featuringBrett Jones and Max Shank

LINK: www.dragondoor.com/DV084
http://www.dragondoor.com/DV084


321/332


Volume 2: The Ultimate Bodyweight Squat Course By Paul Coach Wade featuringBrett Jones and Max Shank



322/332


Volume 3: Leg Raises Six Pack from Hell By Paul Coach Wade featuringBrett Jones and Max Shank



323/332


Volume 4: Advanced Bridging:Forging an Iron Spine By Paul Coach Wade featuringBrett Jones and Max Shank



324/332


Ultimate Bodyweight Training Log By Paul Coach WadeLINK: www.dragondoor.com/B67


325/332

Strength Training Books, Videos andProducts from Dragon Door

Stretching Your Boundaries

Flexibility Training for Extreme Calisthenic Strength By Al Kavadlo



326/332

Also By Al Kavadlo and Dragon Door

Pushing the Limits!Total Body Strength With No Equipment

By Al Kavadlo
http://www.dragondoor.com/shop-by-department/books/b69/http://www.dragondoor.com/shop-by-department/books/b69/http://www.dragondoor.com/shop-by-department/books/b69/http://www.dragondoor.com/shop-by-department/books/b69/


327/332

Raising the BarThe Definitive Guide to Bar Calisthenics

By Al Kavadlo
http://www.dragondoor.com/shop-by-department/books/b63/http://www.dragondoor.com/shop-by-department/books/b63/http://www.dragondoor.com/shop-by-department/books/b63/http://www.dragondoor.com/shop-by-department/books/b63/


328/332

Stronger, More Powerful and Ripped to ShredswithPCC, the Worlds Premier Bodyweight Exercise

Training Program

Based on the teachings of Convict Conditioningfounder, PAUL WADEled by AL and DANNY

KAVADLOFind a PCC Workshop in your area:

www.dragondoor.com/workshops/pccworkshop
http://www.dragondoor.com/workshops/pccworkshop


329/332

Neuro-Grips2 Neuro-Grips per box, Solid,

Anodized Aeronautics-Grade

Aluminum, Black, Approx 2lb

11oz.

LINK: www.dragondoor.com/NM002
http://www.dragondoor.com/NM002


330/332

Kettlebells? Strength? Bodyweight?Conditioning? Diet?

Get Your Questions Answeredby t he Experts on DragonDoor.coms

Premier Forums

LINK: http://kbforum.dragondoor.com
http://kbforum.dragondoor.com/http://kbforum.dragondoor.com/


331/332

Keep Abreast of Dragon Doors Latest Articles,Interviews, Products, Workshops And Other Breaking

News on Our Offi cial Facebook Page.

LINK: www.facebook.com/DragonDoorPublications
http://www.facebook.com/DragonDoorPublicationshttp://www.facebook.com/DragonDoorPublications


332/332

strength rules_ how to get stro - danny kavadlo

Documents