5
The 30-second article
• Training the body without the use of external resistance equipment
is known as calisthenics
• It trains the whole body cohesively, rather than isolating individual
body parts, which promotes greater overall strength
• Exercises include pull ups, handstands, back bridging, single-leg
squats, the human flag, push up variations, muscle ups,
frogstands, front levers, elbow levers, L-sits, skin-the-cats, back
levers and more
• Knowing how to assemble a fun and challenging workout without
relying on a lot of equipment or space is an essential skill for
trainers.
The PCC curriculum also includes numerous push up variations,
muscle ups, frogstands, elbow levers, L-sits, skin-the-cats, back
levers and more. To the uninitiated all of this may sound intimidating,
but the fact is that using your own bodyweight as resistance to
strengthen your entire body couldn’t be more natural, and calisthenics
offers variations and progressions to suit every level of fitness.
Al Kavadlo is a personal trainer and one of the world’s leading experts in
bodyweight strength training and calisthenics. Famous for smiling while
performing some of the most difficult bodyweight exercises imaginable, Al has
racked up millions of views on his YouTube channel. As the lead instructor for
the Progressive Calisthenics Certification (PCC), Al gets to bring his unique
coaching style to fitness professionals and enthusiasts around the globe. Follow
Al on Facebook, Twitter and Instagram.
PCC Workshops coming to Australia
to excel at these movements should apply a calisthenics regimen that
includes bodyweight squatting, building to full squats on one leg.
PCC training teaches the proper progressions to go from the
basic bodyweight squat, all the way to performing the coveted ‘pistol
squat’ and other advanced single-leg squat variations.
The front lever (photo 5)
The front lever is arguably the ultimate total-body strength-tension
exercise, requiring power in every muscle, from the legs to the fingers.
It’s a shame that you will seldom, if ever, see this exercise
performed in a commercial gym. Many athletes either don’t know
about front levers, are unable to perform them, or simply don’t know
how to go about training for them.
Whether you want to perfect your front lever, learn superior
progressions to move up to a front lever, or have never even seen a front
lever before, this element of PCC training equips course attendees
with the know-how to move into a new realm of bodyweight exercise.
20 | NETWORK SPRING 2017
The Progressive Calisthenics
Certification is returning to Australia
to deliver workshops in Perth (11-13
November) and Sydney (16-18
November).
The motivation that comes from the
guidance of experienced coaches,
along with the energy and
encouragement of your peers, always sees attendees setting multiple
personal records throughout the weekend course. Experience it for
yourself as you learn how to perform some incredible physical feats
at a PCC workshop this Spring.
FIND OUT MORE & REGISTER NOW