© 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: [email protected] • Website: www.dragondoor.com 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 • www.dbrigham.com • [email protected] 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 infor- mational 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 con- tained within this publication. — T C — able of onTenTs FOREWORD By Mark Sisson ............................................................................................................................V PREFACE ..................................................................................................................................1 I – GET STRONG Introduction: Building Your New Home ....................................................................7 The Warm-up ....................................................................................................................13 Phase 1—The Foundation ................................................................................................21 Phase 2—Brick and Mortar ...........................................................................................35 Phase 3—Concrete and Iron ........................................................................................51 Phase 4—Forged from Steel ........................................................................................67 II - STAY STRONG Introduction: The End Is the Beginning ..................................................................87 Ask Al ..................................................................................................................................89 Danny’s Dos & Don’ts ....................................................................................................99 Supplemental Exercises ..............................................................................................109 Supplemental Workouts ..............................................................................................119 Partner Exercises ..........................................................................................................127 III - BONUS SECTION Introduction: Now and Zen .....................................................................................137 Actions, Not Words ...................................................................................................139 The Sunk Cost Fallacy ..............................................................................................143 Strength from Within ...............................................................................................147 The Calisthenics Body ...............................................................................................151 A Few of My Favorite Things ...................................................................................155 Squats Happening ......................................................................................................159 Six Tips for a Six Pack ...............................................................................................163 I’m Walking Here! .......................................................................................................167 Healing Powers ............................................................................................................171 The Best Motivational Tip Ever ..............................................................................173 ABOUT THE AUTHORS .......................................................................................177 INDEX OF EXERCISES .......................................................................................179 IV Get StronG F O R E W O R D B M S y ark 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 some- one who’s 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, Mark’s 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 Mark’s 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 Danny’s strength and wisdom, and gave that book my endorse- ment as well. I’ve been on board with the Kavadlo Brothers ever since. In my Primal Blueprint Fitness ebook, I promote a bodyweight training program, as I’ve personally built my physique using primarily bodyweight exercises. Still, some people are skeptical about the efficacy of a training program that doesn’t 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? Get StronG V 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 won’t cut it. You need intelligent progression. Progression isn’t 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 that’s part of the reason why some people opt for barbells over bodyweight train- ing: It’s 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. It’s harder to quantify than weight training and easier to get stuck. But that doesn’t mean it’s 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 foun- dation. From there, they’ll 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 VI Get StronG Get StronG VII P R E F A C E I t was 12 degrees Fahrenheit when we stepped off the plane in Beijing to teach Asia’s first-ever Progressive Calisthenics Certification. A mix of energy, excite- ment and anticipation filled us. We’ve 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 we’d 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 trans- lations of many bestselling Dragon Door titles. It was one of the most delicious and unique culinary experiences we’ve ever had. The next morning, we made our way across the bustling cityscape. There was boundless energy and people everywhere. Finally, we arrived at the training facility, not knowing exactly what to expect. We were tired, disoriented and cold, yet once the energy of the 40+ calisthenics fanatics who showed up to train with us began pouring into the room, the jetlag, language barrier and pandemonium were no longer of consequence. As always, we delivered our signature blend of calisthenics coaching while the attendees set personal bests and forged new friendships. GEt StROnG 1 It’s amazing how the modern bodyweight strength training movement is still growing every day and spreading to reach more people all over the world. Though we are all dif- ferent and unique, calisthenics continually reminds us that we have so much in common, despite our geographic separation and perceived cultural divisions. Later in 2016 we would travel to London, Munich, Amsterdam, Sydney and back to Beijing. We taught across the US multiple times as well. In each city and at every work- shop, there is tremendous enthusiasm and energy, and we always have an unforgettable experience. Calisthenics has an incredible way of strengthening the body, but it also does wonders for the spirit. Bodyweight movement provides an opportunity for growth in many ways. The world is starting to feel smaller, but the posse keeps getting bigger. Across our travels, one of the most frequently asked questions we receive is how to put together a definitive program to build muscle and strength. Though many of our previous books have featured step-by-step progressions and numerous workout templates, the book in your hands is the very first to contain a detailed, actionable, 16-week training program, including specific exercise sequences, exact sets and reps, specified time frames, warm- ups and rest days. You asked for it. You got it! 2 Get StronG