Get Strong: The Ultimate 16-Week Transformation Program for Gaining Muscle and Strength—Using the Power of Progressive Calisthenics

218 Pages·2017·20.21 MB·English

by  Al Kavadlo, Danny Kavadlo

© 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: [phone] • Fax: [phone]
Credit card orders: 1-800-899-5111 • Email:
— Table of ConTenTs —
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
VI G e t S t r o n G
F O R E W O R D
By Ma r k Si S S o n
he Kavadlo Brothers frst caught my attention in 2010 when I saw a video of them
Ttreating 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 ftness 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 frst 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 efcacy 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?
G e t S t r o n G 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
fexibility, 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 efective. In fact, the degree of difculty
required to perform some of the more intermediate and advanced bodyweight exercises
implies their efectiveness.
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 efectiveness 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
IV G e t S t r o n G
G e t S t r o n G IV
P R E F A C E
t was 12 degrees Fahrenheit when we stepped of the plane in Beijing to teach
IAsia’s frst-ever Progressive Calisthenics Certifcation. A mix of energy, excite-
ment and anticipation flled us.
We’ve had the honor of teaching the Progressive Calisthenics Certifcation (PCC) since
its inception and it is the #1 bodyweight strength training certifcation 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 frst foray to the Far East. It was our premier
event of 2016, and we wanted to get the year of to a strong start.
After 16 hours on a plane, we arrived at Peking International Airport the night before the
3-day certifcation 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 of 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.
G E t S t R O n G 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 defnitive 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 frst to contain a detailed, actionable, 16-week training program,
including specifc exercise sequences, exact sets and reps, specifed time frames, warm-
ups and rest days.
You asked for it. You got it!
2 G e t S t r o n G