strength rules_ how to get stro - danny kavadlo
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Advanced.
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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.
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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)
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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 )
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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 )
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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:
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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.
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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:
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You can increase the bend to include the hip. This will target the hiplexors in addition to the quadriceps.
Quads.
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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.
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Emphasis on the chest.
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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.
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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.
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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.
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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:
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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:
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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.
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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.
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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
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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.
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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
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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!
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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.
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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,
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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.
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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!
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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
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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
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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
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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
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Convict Conditioning 2
Advanced Prison Training Tactics for Muscle Gain, Fat Loss and
Bulletproof Joints By Paul Coach Wade
LINK: www.dragondoor.com/B59
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Ultimate Bodyweight Training Coursesfrom Dragon Door
Convict Conditioning
Volume 1: The Prison Pushup Series By Paul Coach Wade featuringBrett Jones and Max Shank
LINK: www.dragondoor.com/DV084
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Convict Conditioning
Volume 2: The Ultimate Bodyweight Squat Course By Paul Coach Wade featuringBrett Jones and Max Shank
LINK: www.dragondoor.com/DV083
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Convict Conditioning
Volume 3: Leg Raises Six Pack from Hell By Paul Coach Wade featuringBrett Jones and Max Shank
LINK: www.dragondoor.com/DV085
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Convict Conditioning
Volume 4: Advanced Bridging:Forging an Iron Spine By Paul Coach Wade featuringBrett Jones and Max Shank
LINK: www.dragondoor.com/DV087
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Convict Conditioning
Ultimate Bodyweight Training Log By Paul Coach WadeLINK: www.dragondoor.com/B67
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Strength Training Books, Videos andProducts from Dragon Door
Stretching Your Boundaries
Flexibility Training for Extreme Calisthenic Strength By Al Kavadlo
LINK: www.dragondoor.com/B73
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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/ -
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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/ -
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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 -
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Neuro-Grips2 Neuro-Grips per box, Solid,
Anodized Aeronautics-Grade
Aluminum, Black, Approx 2lb
11oz.
LINK: www.dragondoor.com/NM002
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Kettlebells? Strength? Bodyweight?Conditioning? Diet?
Get Your Questions Answeredby t he Experts on DragonDoor.coms
Premier Forums
LINK: http://kbforum.dragondoor.com
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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
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