Al Kavadlo - Get Strong: The Ultimate 16-Week Transformation Program For Gaining Muscle and Strength--Using The Power Of Progressive Calisthenics

GET STRONG

THE ULTIMATE 16-WEEK TRANSFORMATION PROGRAM
FOR GAINING MUSCLE AND STRENGTH
USING THE POWER OF PROGRESSIVE CALISTHENICS

A L K AVADLO & D ANNY K AVADLO

GET STRONG

THE ULTIMATE 16-WEEK TRANSFORMATION PROGRAM
FOR GAINING MUSCLE AND STRENGTH
USING THE POWER OF PROGRESSIVE CALISTHENICS

Copyright 2017, Al Kavadlo & Danny Kavadlo

A Dragon Door Publications, Inc. production

All rights under International and Pan-American Copyright conventions.

Published in the United States by: Dragon Door Publications, Inc.

5 East County Rd B, #3 Little Canada, MN 55117

Tel: (651) 487-2180 Fax: (651) 487-3954

Credit card orders: 1-800-899-5111 Email:

ISBN 10: 1-942812-10-8 ISBN 13: 978-1-942812-10-4

This edition first published in May 2017

Printed in China

No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews.

BOOK DESIGN: Derek Brigham

PHOTOGRAPHY: Scott Bock, Cheyenne Coleman, John Du Cane, Mary Carol Fitzgerald, Neil Gavin, Dirk Jansen, Al Kavadlo, Danny Kavadlo, Grace Kavadlo, Big Ronnie Parisella, Michael Polito, Nick Polito, Robert Rimoczi, Erica Stella & Annie Vo

COVER PHOTO: Michael Polito

EXTRA SPECIAL THANKS TO: Rosalie and Carl Kavadlo, John Du Cane, Grace Kavadlo, Derek Brigham, Paul Coach Wade, Nick Collias, Michael Polito, Jeff Duenez, Adam RealMan, Mike Anderson, Annie Vo & Wilson Cash Kavadlo

Kavadlo Brothers Brooklyn Strong Banner by Coney Island artist-in-residence Marie Roberts (www.ConeyIslandUSA.com)

The Kavadlo Brothers are contributors to Bodybuilding.com, where portions of this work have appeared.

DISCLAIMER: The authors and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. The content of this book is for informational and educational purposes only and should not be considered medical advice, diagnosis, or treatment. Readers should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions because of information contained within this publication.

Digital book(s)(epub and mobi) produced by Booknook.biz.

T ABLE OF C ONTENTS

By Mark Sisson

FOREWORD

B Y M ARK S ISSON

T he Kavadlo Brothers first caught my attention in 2010 when I saw a video of them treating downtown New York City like one giant pull-up bar. They were making some very hard moves look easy and making the whole thing look like a lot of fun. As someone whos personally made it my mission to empower people to take responsibility of their own health and enjoyment of life, I was impressed with how the brothers used their modern environment in such a primal way and were clearly having a good time doing it. I shared the video on my blog, Marks Daily Apple, a few days later in my weekly Link Love post.

Not long after that, I became aware that Al and Danny Kavadlo were also exceptional personal trainers, when I came across a two-part article that Al had written on the subject of being a fitness professional. I shared both parts of that article on my blog as well.

Over the next several years, the Kavadlo Brothers would appear on Marks Daily Apple numerous times, not only through links that I would share to their ever-growing body of quality content, but also as guest contributors. When Al released his first Dragon Door book and DVD, Raising The Bar, I was proud to give him my endorsement, and Al became my go-to guy for bodyweight training.

When the brothers released their book Street Workout a few years later, I came to better know and appreciate Dannys strength and wisdom, and gave that book my endorsement as well. Ive been on board with the Kavadlo Brothers ever since.

In my Primal Blueprint Fitness ebook, I promote a bodyweight training program, as Ive personally built my physique using primarily bodyweight exercises. Still, some people are skeptical about the efficacy of a training program that doesnt use any external weights for resistance. Is it truly enough, or just good enough? Can you really get big and strong without slinging heavy weights around?

It depends on what you mean by enough, of course, but the answer is generally yes. Bodyweight training is a legitimate option for anyone interested in building an impressive physique, increasing their strength, improving their athletic performance, mobility, and flexibility, and establishing excellent mind-body-space awareness. Plus, the ability to bust out some ridiculous moves on the pull-up bars at the local park has to count for something.

If you want to get as strong as possible, however, just doing more reps wont cut it. You need intelligent progression. Progression isnt just adding reps. Eventually, you have to make the exercises harder to keep getting stronger by adding weight or decreasing the amount of leverage you have.

And thats part of the reason why some people opt for barbells over bodyweight training: Its easier and far less humbling to add weights to a bar than to remove leverage from a bodyweight movement. In many cases, to progress in bodyweight means learning an entirely new movement from scratch. Its harder to quantify than weight training and easier to get stuck. But that doesnt mean its not effective. In fact, the degree of difficulty required to perform some of the more intermediate and advanced bodyweight exercises implies their effectiveness.

This is precisely why Get Strong is such 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, theyll gradually progress you through four phases of strength, giving you the proper progressions and programing details to take you beyond what you ever thought possible. The brothers have also outdone themselves with their incredible visuals this time, adding some primal scenery to their usual urban jungle aesthetic. This book is packed with well thought-out, clearly delivered programming and beautiful imagery.

If you doubt the effectiveness of a pure bodyweight strength training program, then I challenge you to follow this program for 16 weeks and get back to me.

Primally Yours,

Mark Sisson

PREFACE

I t was 12 degrees Fahrenheit when we stepped off the plane in Beijing to teach Asias first-ever Progressive Calisthenics Certification. A mix of energy, excitement and anticipation filled us.

Weve had the honor of teaching the Progressive Calisthenics Certification (PCC) since its inception and it is the #1 bodyweight strength training certification in the world.

Though the PCC had already been going strong in North America, Europe and Australia, we were nervous yet also enthusiastic for our first foray to the Far East. It was our premier event of 2016, and we wanted to get the year off to a strong start.

After 16 hours on a plane, we arrived at Peking International Airport the night before the 3-day certification was set to commence. Sometimes our schedules allow us to spend some downtime in a new city before instructing a workshop, but this time that was not the case.

After making our way through customs, our hosts picked us up and drove us to our hotel, where we quickly checked in, dropped off our belongings and immediately made our way to dinner. We were taken to the most authentic Chinese restaurant wed ever been, where we dined on Peking duck, spicy sea cucumber and squid. We drank ancient Chinese yellow wine brewed by monks, alongside Dragon Door CEO John Du Cane and several executives from Beijing Science and Technology Publishing, the company behind the Chinese translations of many bestselling Dragon Door titles. It was one of the most delicious and unique culinary experiences weve ever had.