Instructed by Al Kavadlo,

With Danny Kavadlo and Adrienne Harvey

When Dragon Door launched Paul Wades Convict Conditioning in December
2009, it took the fitness world by stormand rapidly became not only a #1
bestseller, but Dragon Doors most popular title ever. To date, over 400 customer
reviewson Dragon Doors site alonehave testified to the enduring results and
powerful physical transformations that have become the norm for Convict
Conditioning converts.

Paul Wades remarkable Convict Conditioning 2, featuring bodyweight maestro

Al Kavadlo and his brother Danny, cemented Paul Wades reputation as the
finest bodyweight strength author on the planet.

And then to cap it all, came the "Alcatraz" Convict Conditioning video series,
which have been hailed as the most superb exercise video documents ever
filmed. Period!

And why has Convict Conditioning become THE Bible for serious bodyweight
exercise practitioners? More than anything, it is because of Paul Wades brilliant
system of progressions, based around six core exercises for supreme survival
strength: pushups, pullups, squats, hanging leg raises, bridges and handstand
pushups. With Pauls progressions, you can begin with minimal ability and

realistically, safely stack strength on strengthuntil you are as functionally strong

as you could ever want to be. And then some

Now, Dragon Door and Paul Wade present an opportunity for trainers and
bodyweight exercise enthusiasts worldwide to plunge deep into the Convict
Conditioning oeuvre, with the Progressive Calisthenics Certification Workshop
to both master the progressions personally and be qualified to teach them to
others.

If there is a white-hot trend in fitness right now, its bodyweight strength training.
Athletes of all kinds are looking to the toughest, most brutally productive
calisthenics techniques to spice up their workouts. Were talking one-arm pushups, pistols, pull-ups, handstands and hanging levers!

Sadly there has been no international industry standard for bodyweight strength
training instruction.

until now.

Dragon Doorthe proven industry leader in fitness training certification

introduces bodyweight strength authority, Al Kavadlo (ACE, CSCS, PCC Lead
Instructor), with Danny Kavadlo (PCC Instructor) to instruct the first ever PCC:
Progressive Calisthenics Certification.

What does the PCC have to offer you?

The knowledge gained from the Progressive Calisthenics Certification will take
your physical development to the next leveland beyond! Bodyweight strength
training was loved by old-time strength athletes for a reason. It generates
massive power, coordination and balance, protects the joints, revolutionizes the
physique, builds tendon integrity and blow-torches fat from the body.
Bodyweight strength really separates true athletes from the poseursmillions of
gym-rats can do a bench press or a curl, but when somebody busts out a onearm pull-up or a human flag, you know they are really something else!
A PCC certification will add massive value to coaches and personal trainers. Not
only are the movements extraordinarily cooland adjustable to any skill level
they are also amongst the most effective, functional techniques on earth. Plus,
they require NO expensive equipment.
The PCC event will be unique. Nowhere else has such a comprehensive
selection of powerful bodyweight techniques been brought together and taught in
a progressive environment. The PCC will represent the ultimate bodyweight cert,
and whatever your field or specializationfrom strength training to rehab,
bodybuilding to team sportsyou will come away from this three-day cert with
vast resources of training knowledge unavailable anywhere else.

The Progressive Calisthenics Certification Workshop includes 11 distinct

modules plus 2 bonus seminars:

1.

Next-Level Pushups

If just one movement could be said to exemplify bodyweight strength to the world
at large, that honor must go to the pushup.AlKavadlo pushup2

Not every elite athlete has picked up a kettlebell; not every sporting champion
has used the bench press; but every able-bodied man and woman, at some
stage, has attempted a pushup. Theres a great reason why pushups have
remained so popular: they work. Big time.

The raw, unabashed effectiveness of the pushup in building strength and

conditioning is unquestionable.

AlKavadlo pushupBoxers, combat athletes and military personnel have long

loved this movement. Footballers and team athletes likewise. Whether you want
to excel in these areas, coach others in this movement, or whether you just want
to ascend to "black belt" push-up status, the PCC cert will give you all the tools
you need to get to the next level. In this in-depth module, Al Kavadlo and his
Instructors will share the hard-fought secrets and training tactics that will let you
dominate this essential movement patternfrom beginners exercises, all the
way to the coveted one-arm pushup.

2. Progressive Pullups 101

There is only one reason why would-be strength athletes are intimidated by pullupsbecause they have not been taught the proper progressive method for
working on this great exercise. Perhaps even worse, those athletes who have
struggled to build adequate pullup numbers often remain at the same strength
level in the movement for their entire careers, because they do not understand
how to move to more difficult exercises. No more! In this module, discover:
AlKavadlo hang

How to easily build up to two-arm pull-ups by applying leverage pulls, like

the popular Australian pull-up;

How to smash two-arm pullup plateaus by applying the most powerful and

efficient biomechanical technique;

How to fine-tune possibly the best transitional exercise there isthe

archer pullupto propel you on your way towards the legendary one-arm pull-up!

3.

Beginning the Human Flag

Many coaches and athletes know how to strengthen their front and back muscles
with calisthenics: but what about the sides of the body?AlKavadlo flag

Throughout history the great strongmendating back to the Greeks and

Romanshave known that the sides of the body are the key to strength and
power. When it comes to bodyweight strength for the lateral aspects of the
anatomy, there has only ever been one serious "Gold Standard"the human
flag. Many athletes have tried this hold, and almost all have failed, because they
didnt understand the progressive steps which can be used to unlock the flag.

Al Kavadlo was one of the first coaches to ever bring progressive human flag
training into printvia his creative contributions to Convict Conditioning 2. In this
unique module, athletes will be taught his special techniques and tricks. Here you
will begin by learning the fundamentals of the clutch flag, the easiest variation of
the human flag. From there, Al will lead you by the hand, demonstrating all the
progressions and approaches necessary to build up to one of the most incredible
bodyweight strength feats there isthe press flag.

If you want to master this amazing one-in-a-million strength feat, you cannot
afford to miss this!

4.

Mastering the Muscle-up

AlKavadlo muscleupIf there is a calisthenics movement which separates serious

athletes from the "all-show-no-go" crowd, it is the muscle-up. Part explosive

pullup, part brutal bar dip, the muscle-up tests explosive power, coordination and
upper-body strength like no other exercise on earth.

This module is aimed at bar athletes of all abilities.

If you bust out your first-ever muscle-up during this workshopfantastic! If not,
dont panic: you will take home all the knowledge you (or your clients) will ever
need in order to totally dominate this legendary bar movement. Expert bar
athletes already comfortable with the muscle-up will be taught new and advanced
muscle-up variations by a world-renowned master of the art.

5.

Perfecting the HandstandAlKavadlo handstand

Many strength athletes possess strength and muscle in spadesbut how many
have the breathtaking poise and body control to pop up into a perfectly balanced
handstand?

In this module you will learn how to painlessly teach your body the inverse
position using traditional headstands; you will become expert in the most efficient
method of kicking up into wall handstands (a rarer ability than you think); and you
will be taught all the professional drills and skills needed to build your perfect
free-balancing handstand from the ground up.

Has the perfect handstand always been just beyond your grasp?

Not anymore.

Equilibrium, power and shoulder strength can be yours!

6. Forging an Iron Spine: The Bridge

In Convict Conditioning, Paul Wade stated:

"If I had to name the most important strength-building exercise in the world, it
would be the bridge. Nothing else even comes close."

AlDannyBridgeThis is a huge claim, but those coaches and athletes who have
taken Paul at his word have never looked back!

Bridging safely strengthens the spine, reinforces deep tissues, increases totalbody flexibility and effectively bulletproofs the body from injury. Bridging
genuinely is one of the greatest techniques in the calisthenics armory. Its a sad
irony that very few coacheseven experienced prosknow how to build
bridging power safely and correctly!

Those of you who really want to maximize their results from this unbelievably
beneficial exercise will leave this module feeling like lottery winners.

During the bridge module, athletes will be shown how to build to an expert bridge
using the (hugely underused) corrective exercise, the straight bridge. From there,
you will be taught how to perfect the elements of the classic bridge; how to
practice old school wall walking safely and productively; plus how to approach
advanced bridging techniques like the stand-to-stand bridge, and bridge
transitions into handstands.

7. Bodyweight Squatting Master Class

There is a long-held myth that bodyweight training systems neglect the legs. In
fact, nothing could be further from the truth.

Never forget that the two most important lower-body movement patters in all of
athleticsrunning and jumpingare bodyweight movements.AlKavadlo pistol

Often in sports or competition, the legs push off the ground one at a time; in
leaping, sprinting, kicking. For this reason, all athletes who wish to excel at these
movements should apply a calisthenics regimen that includes bodyweight
squatting, building to full squatting on one leg.

Even those who wish to squat with massive poundages on a bar should begin by
perfecting their bodyweight squatting form; because adding heavy weight to
weak movement patterns is like building a house on faulty
foundationssomethings gonna give, eventually. This modulepart training
session, part diagnostic clinicaddresses all these issues, beginning with presquatting exercise, and building up to transitional exercises like shrimp squats.
Useful techniques and smart strategies for building up to an ideal one-leg "pistol"
are included.

8. Bodyweight Ab Work: Floor Holds and Hanging Moves

There are bodyweight abdominal exercisesand then there are real bodyweight
abdominal exercises.

AlKavadlo LSitAlmost everyone who visits a personal trainer is taught how to

perform crunches, but these are the weakest and least effective of all abdominal
strength techniques. Comparing crunches to strict hanging leg raises and L-sits
is almost unfairits like comparing a pea-shooter to artillery cannons!

In this module we will drop to the floor to explore exercises like the tuck hold and
the N-hold, preparatory steps to achieving the classic L-sit. From there the torture
gets worse, as students return to the bar for a painstaking examination of
hanging knee raises and straight leg raises.

Your six-pack will curse you for mastering these movements

9. Floor Levers: Total Body PowerAlKavadlo floorlevers

In this session, athletes will learn how to master the frog standbeloved of yoga
masters and gymnasts alike, this ancient and simple floor exercise strengthens
the hands, wrists and body, improves balance, and provides the key to unlocking
advanced headstand transitions.

Students will also be taught the lesser-known advanced variations of the frog
stand which are essential for mastery of seemingly superhuman total-body
exercises like the planche.

AlKavadlo leverMoving on from the frog stands, athletes will be given the
opportunity to work on the classic floor-based strength holdthe elbow lever!
This part of the session will include progressions, tips and tactics for generating a
rock solid elbow lever that can be preformed anywhere, anytimeeffortlessly.

10. Building to the Front Lever

The front lever is arguably the ultimate total-body strength-tension exercise.

It requires HUGE power in every muscle from the legs to the fingers.AlKavadlo
frontlever

This is why its such a shame that you will probably never see this exercise
performed in a commercial gymnasium. Many athletes either dont know about
front levers, are unable to perform them, or simply dont know how to go about
training for them. If you want to perfect your front levers, or if you want to learn
superior progressions to move up to a front leveror if youve never even seen
front levers beforethen this module will hit the bulls-eye for you.

Beginning with safe but powerful floor exercises like dragon holds, leading
through to hanging tuck exercises and leg extension methods, Al will lead you by
the hand and show you just what you need to do to catapult your bar strength
skills into the big leagues.

11. Dominating the Bar: The Back Lever

AlKavadlo backleverIn calisthenics, there are three advanced total-body static
techniques which, when used in unison, strengthen the entire body from virtually
every angle, producing unbelievable strength and durability.

The first is the human flag, which builds every single muscle in the sides of the
body.

The second is the front lever, which predominately works the front of the body.

The third part of this sacred trinity is the subject of this final module: the back
lever.

The back lever builds unheard of strength in the muscles of the back, from the
legs and hips through to the spine and the muscles of the shoulder-blades; it also
looks cool as hell and is great fun to perform. In the words of Al Kavadlo:

"Man has yet to fly without airplanes of helicopters,

but performing a back lever feels pretty close!"

No serious bodyweight athlete should neglect this exercise, and this session will
cover the step-by-step methods required to achieve a perfect rear lever safely,
whether you want to teach the hold, or simply benefit from the functional benefits
it has to offer.

Following the modules on day three, attendees get the opportunity to experience
two cutting-edge seminars from Al Kavadlo and his PCC Instructor team:

Seminar A: Principles of Progression

If an athlete understands the science behind progressive calisthenics, any
bodyweight exercise can be broken down into a family of movements that go
from "piece of cake" to "superhuman".

In this seminar, the Instructors discuss:

Basic leverage techniques (for pulls, presses and squats)

Advanced leverage techniques (for gymnastic-style holds)

Working with bilateral, transitional and unilateral sequences

Different "assistance" tactics and working with training tools

When and how to apply partial movements, negatives and statics

Alternative intensity variables

Seminar B: Bodyweight Programming

Simply mastering techniques is not enough to rise to PCC status; you must also
have an understanding of how to integrate all this knowledge in the context of
programming. This is the broad subject of this straight-to-the point seminar.

Topics covered will include:

When and how to progress to harder techniques

Basic programming options and workout templates

The different methods involved in training for skill, strength and

hypertrophy

Intensity and recovery

Using mini-progressions and hidden steps

Thoughts on cross-training and hybrid training (weights, kettlebells, etc.)

Natural cycling and progressive calisthenics

Calisthenics for de-conditioned individuals and special populations

Designing advanced routines

The seminars will also function as a further chance to pick the brains of Al
Kavadlo (ACE CSCS, PCC Lead Instructor) and Danny Kavadlo (PCC
Instructor).

In addition to this comprehensive certification, attendees will also be the first in

the world to receive a copy of the 600+ page super-textbook, The PCC
Instructors Manual, featuring the contents of the course, and nearly a hundred
exercises. This book will only be available to athletes who attend PCC, so dont
miss out.

Places for this special inaugural certification will fill up incredibly fastdont
delay!

AlandDannyKavadlo

Prove your mettledominate the unique PCC strength test:

THE CENTURY!

If the grueling three-day download of skills and knowledge wasnt enough, to

certify attendees must emerge victorious from a brutal demonstration of
bodyweight ability: The Century, so-called because it demands a hundred
repetitions of painful perfection!

MENS TEST

1.

FULL SQUATS:

40 reps

2.

FULL PUSH-UPS:

30 reps

3.

HANGING KNEE RAISES:

20 reps

4.

FULL PULL-UPS:

10 reps

TOTAL:

100 reps

WOMENS TEST

1.

FULL SQUATS:

40 reps

2.

KNEELING PUSH-UPS:

30 reps

3.

HANGING KNEE RAISES:

20 reps

4.

AUSTRALIAN PULL-UPS:

10 reps

TOTAL: 100 reps

*** Those wounded warriors who fail to complete this draining gauntlet on the
dayand there may be manywill be given the opportunity to apply what they
have learned and re-take the test via video within sixty (60) days.