Category Archives: Rants and Raves

We’re Working Out! with Jack Arnow

My brother Danny and I recently had the pleasure of meeting and training with legendary bodyweight strongman (and fellow Brooklyn native) Jack Arnow.

A training partner of Jasper Benincasa, who’s considered by many to be the strongest pull-up bar athlete of all time, Jack is well-known for his accomplishments in the world of one-arm chin-ups.

Jack was actually one of the first people to ever write about the subject; his article on one arm chin-up training predates my book Raising The Bar by several years.

In his prime, Jack was known to perform a one arm chin-up while holding a 35 lb. weight. Now, at age 70, he’s still stronger than 99% of guys, regardless of age.

Watch the video below for more:

April 2013 Update

In anticipation of the paperback release of my new book, Pushing The Limits! – Total Body Strength With No Equipment, I’ve been making the rounds on the internet fitness scene.

Since my last update, I’ve written new articles for Bodybuilding.com as well as T-Nation, plus I designed a series of workout routines for followers of Tribesports.

There’s also this piece I wrote for the PCC blog about my experiences in the fitness industry.

If that’s not enough, I’m the featured coach this month on Breaking Muscle. Look for lots of content over there from me during the next few weeks.

We’re Work(shop)ing Out!
The inaugural PCC workshop this June has sold out and a second PCC in St. Paul has been confirmed for the weekend of August 23-25. Additional PCC workshops in other cities will be announced in the weeks and months to come.

Danny and I are also leading a couple of smaller, non-certification workshops on the East Coast this month. We’ll be at Nimble Fitness in NYC on April 14 and we’ll be in Milford, Connecticut for two workshops on April 28th. There are still spots open for these workshops.

I’ll also be hosting a book release party for Pushing The Limits! on April 26th in NYC.
Click here for all the details.

Plus I’ve got two new videos for you to check out!

Al Kavadlo – March 2013 Update

There’s been a ton of exciting stuff going on lately!

My new book, Pushing The Limits! Total Body Strength With No Equipment was released last month on ebook and has already started generating a buzz.

The paperback is officially set for release on Friday, April 26. Nimble Fitness will be hosting a book signing/release party that night and you are all invited to attend!

Speaking of Nimble Fitness, my brother Danny and I will be leading a one-day bodyweight strength training workshop at Nimble this April. (Click the link to find out more or register.)

I’ve also been featured on a bunch of other websites recently! Highlights include this guest post I wrote for Mark’s Daily Apple, this interview I did with Gold Medal Bodies and a great review of my Raising The Bar DVD on Bodybuilding.com.

If that’s not enough, I’ve got two new video clips to share. This first one was shot the day after NYC got hit by winter storm Nemo. There’s no workout like a snow workout!

This next one shows you what happens when you record super-slow calisthenics and then play it back in fast forward. We’re working out…in hyper-speed!

Pushing The Limits! Ebook

Pushing The Limits! – Total Body Strength With No Equipment is now available in ebook format! (Paperback coming in April.)

While my last book, Raising The Bar covers all the essential bodyweight exercises that require a pull-up bar, my new book focuses on my favorite bodyweight exercises that can be done with no equipment at all.

Pushing The Limits! covers dozens of types of push-ups and squats, including one arm push-ups and one-legged squats. The book also goes over back bridges, headstands, handstands and other inversions.

Click here for more information or to purchase your copy of Pushing The Limits!

Here’s what people are saying about the book:

When people ask me about bodyweight strength training, I point them to Al Kavadlo. Pushing the Limits! is a must-have for bodyweight training enthusiasts or anyone looking to build strength without lifting weights. Al lays out dozens of effective exercises for every fitness level, while making the journey fun and encouraging.”

Mark Sisson, author of The Primal Blueprint

“Whether you are an advanced bodyweight conditioning athlete or a wet behind the ears newbie, Al’s Pushing the Limits! has something for you. Easy to follow progressions allow you to master advanced push up, squat and bridging variations. All you need is the will to do it! No gym required.”

Robb Wolf, author of The Paleo Solution

“In this awesome new book, Al only asks that you find ONE piece of equipment—your body! Stoic, Spartan, perfection…this book is bodyweight strength training for the ultimate purist!”

Paul Wade, author of Convict Conditioning

“This is the book I wish I had when I first started working out. Knowing Al’s secrets and various progressions would have saved me years of wasted time, frustration and injuries. The variations of The Big Three and progressions Al lays out will keep you busy for years.”

Jason Ferruggia, author of Renegade Muscle

“I LOVE this freaking Book!!! I will use it with my athletes, with the adults I train, in my own training and with my kids. This stuff reminds me of the old school Strength & Health Magazine, I’m fired UP!”

Zach Even-Esh, author of The Bodyweight Bodybuilding Training System

“Al is a master at developing the foundations of true strength through the use of the most complex, sophisticated and powerful training tool ever devised – the human body. Pushing The Limits! is a practical and entertaining book that describes ancient methods for building futuristic strength.”

Elliott Hulse, creator of The Grow Stronger Method


Click here for more information or to purchase your copy of Pushing The Limits!

Al Kavadlo – Yearly Recap 2012

Without a doubt, 2012 has been the biggest year of my career so far!

Between the release of my second book, Raising The Bar, and the companion DVD, I’ve accomplished things this year I once would’ve thought impossible.

(Speaking of the DVD, take a look at begin2dig.com for a very thorough review, including some exclusive screenshots. There’s also this audio interview I recently did on PhysicalLiving.com.)

This website has grown a lot in the last year as well, receiving over a million page views in 2012. We’ve also added a message board forum and set up an official store to make it simpler to order my products. Plus the site got an awesome makeover courtesy of Chris James from MindTattoos.com.

I also achieved a personal goal of completing my first Triathlon this past July!

More To Come
From the looks of it, things ain’t slowing down in 2013. I’ve just about finished the manuscript for my next book, Pushing The Limits! – Total Body Strength With No Equipment, and I’m now in the process of making my final photo selections for the book. Once that is done, I will begin working with Dragon Door on designing the layout. It’s looking good for a spring release, with the possibility of the ebook version being available this winter.

The big news, however, is the upcoming Progressive Calisthenics Certification workshops, the first of which will take place June 7-9 in St. Paul, MN. If you’ve ever wanted to train with me in person, this is your chance. Spots are already filling up, so sign up now before it’s too late!

Speaking of progressive calisthenics, here’s the second installment in my video series:

Raising The Bar DVD

I’m very excited to announce the release of my new Raising The Bar DVD!

The DVD features all the essential exercises from my book Raising The Bar as well as some new variations.

In addition to detailed demonstrations and instructions, the DVD also includes new musical montages featuring the Kavadlo brothers signature brand of freestyle calisthenics.

The DVD is available through Dragon Door Publications as well as in the new Al Kavadlo store. (Check out the new shirts in the store too!)

Here’s what people are saying about the DVD:

“With Raising The Bar, Al Kavadlo has put forth the perfect primal pull-up program. Al’s progressions and demonstrations make even the most challenging exercises attainable. Anyone who is serious about pull-ups should get this DVD.”

– Mark Sisson, Author of The Primal Blueprint

“This DVD is the ultimate training course on bar athletics, masterminded and presented by the man who—for my two cent’s worth—is the greatest calisthenics coach alive today. Raising the Bar is motivational and looks cool as hell, but more important than that, it’s an incredible source of instruction.”

– Paul Wade, Author of Convict Conditioning

“Al Kavadlo consistently puts out the best info on calisthenics and bodyweight training. The book Raising the Bar is a killer introduction into the world of the Bar Athlete. Now with the release of the accompanying DVD, Al has truly raised the bar to a whole new level. The DVD combines solid info along with fun and entertainment, as only Al can.”

– Mike Fitch, Founder of Global Bodyweight Training

“Al’s unique coaching style really shines through on the Raising the Bar DVD. The clear cut progressions are fantastic for both men and women at all levels—from working towards a first pull up, to mind-bogglingly difficult muscle-up variations. There is absolutely something for everyone on this DVD.”

– Adrienne Harvey, Owner of Girya Girl Fitness

Watch the sneak preview of the DVD below and click the link to get your copy:

Minimalist Workout

A lot has been going on since my last update!

First off, I’ve been getting tons of messages from people who want to know if I’m okay in the wake of Hurricane Sandy.

Thankfully, I’m one of the lucky ones who didn’t get hit hard. The worst I had to deal with was a few days without electricity.

Times like these help me keep perspective and it’s super flattering to know how much you guys care about me. Thank you to everyone who took the time to write me to ask how things were going over here.

A Forum For ‘Em
Though I haven’t been updating my blog as often as I used to, I recently added a message board forum to this site so you guys can publicly post questions for me (and each other). It’s off to a good start and I expect to see the community grow over time. If you’ve ever wanted to ask me a question about anything, go sign up for an account and start posting!

Book It
For the last few months I’ve been hard at work on my next book, tentatively titled Pushing The Limits! – Total Body Strength With No Equipment. I’ve also begun the process of assembling photos for the book. (I’m giving people a sneak peek at of a few photos in the forum.) The book will be released in the spring of 2013.

Animal or Minimal
Of course, my quest towards mastering my bodyweight continues unabated. Though most gyms were closed due to the storm last week, it didn’t impede my workouts at all.

While I’m still getting my pull-ups and dips in wherever I can, I’m taking my minimalist approach to training even further by exercising primarily (and primally) with nothing but the ground beneath my feet.

Watch the clip below to see some highlights from one of my recent no-equipment workouts:

Al Kavadlo Fall 2012 Update

I’m excited to announce that the DVD companion to my book Raising The Bar is finished and will be available this November.

The DVD will include all the most important exercises and progressions from the book, plus a few new moves and new trainer tips.

Seeing the exercises performed in real time will be helpful for a lot of people, plus there are several entertaining musical interludes!

It’s almost like an hour long version of these two youtube videos, but better and shot in high definition.

Here’s what people are saying about the DVD:

“This DVD is the ultimate training course on bar athletics, masterminded and presented by the man who—for my two cent’s worth—is the greatest calisthenics coach alive today. Raising the Bar is motivational and looks cool as hell, but more important than that, it’s an incredible source of instruction.”

Paul Wade, Author of Convict Conditioning

“Al Kavadlo consistently puts out the best info on calisthenics and bodyweight training. The book Raising the Bar is a killer introduction into the world of the Bar Athlete. Now with the release of the accompanying DVD, Al has truly raised the bar to a whole new level. The DVD combines solid info along with fun and entertainment, as only Al can.”

Mike Fitch, Founder of Global Bodyweight Training

“Al’s unique coaching style really shines through on the Raising the Bar DVD. The clear cut progressions are fantastic for both men and women at all levels—from working towards a first pull up, to mind-bogglingly difficult muscle-up variations. There is absolutely something for everyone on this DVD.”

Adrienne Harvey, Owner of Girya Girl Fitness

“With Raising The Bar, Al Kavadlo has put forth the perfect primal pull-up program. Al’s progressions and demonstrations make even the most challenging exercises attainable. Anyone who is serious about pull-ups should get this DVD.”

Mark Sisson, Author of The Primal Blueprint

We’re Working Out!
I’m also excited to announce that I will be leading a bodyweight strength workshop at Q Crossfit in Randolph, NJ on Jan 12, 2013.

The workshop will cover the muscle-up, elbow lever, pistol squat, human flag and more.

Space is limited so reserve your spot asap!

Time Flies
October 2012 marks three years since I started this blog. In that time, I’ve written over 250 posts, had over 300,000 unique visitors and reached over 2,000,000 total views on Youtube.

I’ve gone from being a successful local personal trainer who started a blog in his free time, to a full-time writer/blogger/trainer with followers in dozens of countries. I’ve gotten messages from people all over the world who I’ve inspired to work out and empowered to improve their lives. It is truly a blessing to connect with so many people in such a positive way.

In the last three years, I’ve not only grown as a coach and a writer, but also as a student of movement.

Thanks for stopping by, commenting and showing your support!

We’re Working Out!
Al

Al Kavadlo Summer 2012 Update

It’s hard to believe 2012 is more than halfway over already. But hey, time flies when you’re working out!

This has been a busy year for me and I’ve got a lot to keep myself occupied throughout the foreseeable future. In addition to my personal training clients and my own personal training, I have a couple major projects in the works.

RTB DVD!
Production has already begun on the companion DVD to my recent book, Raising The Bar, and I couldn’t be happier with how things are coming together. The DVD will feature my brother Danny and me demonstrating all the essential moves from the book, as well as some exercises that will be exclusive to the DVD. In addition to writing and starring in the DVD, I’m also the director and editor, so I’ve got a lot of work to do. But it’s fun work, kinda like pull-ups.

Pushing The Limits!
I’ve begun writing a new book, tentatively titled, Pushing The Limits! Total Body Strength With No Equipment. Where Raising The Bar is all about exercises that can be done on a pull-up bar, Pushing The Limits! will focus on floor exercises that require no equipment at all. Push-ups, squats and inversions will be the three main types of exercises discussed.

The DVD will likely be released this fall, with the new book coming Spring 2013. Both products will be distributed by Dragon Door Publications. As soon as I have more information, I will share it here.

In the meantime, check out this video of one of my recent no-equipment training sessions: