Bodyweight And The Hammer

My training consists of different things and some of them are heavy to move and others are just plain me doing killer bodyweight stuff at my size. I'm not big on moving barbells and dumbbells anymore even though i'll do them on occasion yet the only weight I really like moving these days is my Epic Sledgehammer. I get my cardio basically from using a heavy hammer and going through a deck of cards. When I'm not using the hammer, I do push-ups, animal movements, pulling movements, Gymnastic Abs, VRT and other bodyweight movements to tickle my fancy. Being minimal is pretty intense as it is.

My range of motion will never be like the guys on a DVD or in a book. That doesn't mean it it's terrible, it's actually pretty good. When I do my push-ups, I start from the bottom and only go up maybe 3/4 of the way because I do have a thick upper back and shoulders so I adjust according to how my joints and muscles feel in a particular ROM. I still put in quite a bit of effort and even not always shooting for high reps, I focus best when it comes to form. On the hammer it's a little different; I don't go all the way up on a full swing and for good reason, the hammer is ridiculously heavy and you have to adjust to how you stabilize your core and the way you lift the hammer otherwise you can seriously hurt yourself. I have never had major injuries with the way I move and the way I keep a lid on how my methodical my form is. It's quite maddening once you really train with me.

Most of my bodyweight workouts are pretty low impact meaning I don't do very much of plyometrics or kip while doing pull-ups. I do from time to time do little jumps like in my animal movements but not to the point where i'm coming down hard on my feet, I do have scars and it's not fun having metal in your legs so don't expect me to do 100's of squat jumps and jumping onto boxes taller than Danny Devito. I like the low impact stuff since it still gives me that sense of being throughout the movement and it's still tough but not hardcore like some maniacal crossfit freak. It keeps a good solid foundation for my ankles, knees and upper joints in the arms and shoulders.

I do get people asking me from time to time how much I lift and that i'm not build for a bodyweight guy. I'm in the 250+ lbs. range and the majority of my training is pure bodyweight. The big reason why I have stayed massive for many years is because I do have a big appetite, no I don't eat food enough to be in the 5 digit range but I can chow down with some decent dudes in the fitness world, no where near like big strongmen or guys in the NFL but i'm telling ya, a buffet with me is just the tip of the iceberg. I like being big for the most part, it hasn't affected my joints or overtaxing my muscles; I recover quite well and eat plenty to feel good. You can be big and do bodyweight; Great Gama did it and others so there are people out there that just because they're heavily muscled doesn't mean it's from weights. I practice my training very methodically and when I'm hungry I eat brother. Remember, life is what you make of it and however you choose to do things, they will turn out the way they were meant to. Slam that hammer and use your body like a real machine, not using useless junk that cost more than your wardrobe.

Hit The Deck You Filthy Animal

As you all may know, a favorite set of exercises is based on mimicking Animals. Wait I forgot, for those that don't get the title it was inspired by words used in the first two Home Alone movies where Kevin is watching a trigger happy dude take out a couple people using the words "Filthy Animal" in the dialogue that you may remember. Anyways back to the article; animal movements are just incredible for building muscle, endurance, growth hormone and plenty of power in your veins. One workout I decided to try on them is using my deck of cards. The following way to train in this workout is very simple, all you need is a good deck and a 20 sided dye (you can find one as an app on your iphone if you don't have a dye on hand)....

Roll the dye to get an animal

flip the top card to get the reps (Face Cards=15, Ace=20, Joker=50)

Get through the deck as best as possible


At best this shouldn't take you more than 30 min. but if you're a beginner than do what you can but believe me you will sweat and you will need a shower and water after this workout. Animal Exercises can be brutal so do what you can according to your level and the amount of recovery you need. I did it just over 20 min. and I was soaking wet needing water and a cold shower. It's a lot of fun and it's creative. No need to do a strict set/rep scheme just do the deck and the reps will come to you, make it interesting.

If you have kids, get them involved with you, it'll be a fun experience and they'll get a kick out of playing it like a little game. Training is an adventure, not a punishment. So in the spirit of Home Alone I leave you with this loving note...

I'm going to give you to the count of 10 to get your lazy, yella no good keester on that deck before I pop you a barking order to give me 50 push-ups....1...2...10...........Hit The Deck You Filthy Animal...And a happy workout.

For you wild and crazy Bodyweight Maniacs don't forget to register for the Progressive Calisthenics Certification Workshop ran by Al & Danny Kavadlo. Upcoming Workshop is going to be in Amsterdam Sept. 11th-13th. Get your tickets now before they're sold out.

Getting Certified And Train Anywhere

For over ten years I have been fascinated by Bodyweight Training. The type of fitness that can be done anywhere, anytime and have the adventure of a lifetime. The ability to gain power over your own body without needing too much to do some crazy workouts is mind-blowing in itself. You don't need to drive to a gym or walk no further than your bed to get some good ole exercise in. Bodyweight Training goes beyond just your typical push-ups, squats and sit-ups; it can take you on a roller coaster of great proportions that can aid in gaining flexibility, strength to body ratio, a usable progression system and getting insane endurance and not to mention a hell of a physique with the right strategies.

What if you were able to learn how to progress through your training and accomplish goals, hit over plateaus and gain a small nudge? Would you let a master teach you how to do all that and more; there are two kick ass brothers who can get you there that are not only masters of the Bodyweight Art but have taken it to a level where they make it some of the very best training you've ever been through period. I'm talking about the Kavadlos Al and Danny. These two masters will show you beyond the crap that has been fed to you about Calisthenics and treat you to a world where anything is possible; learn how to do one-legged squats  with ease, pull-ups like a true master and revitalize the push-ups you wanted to do when you were a kid and add in some kick ass Hand Balancing to boot. Danny is clear cut on how to develop solid rock hard abs and it has nothing to do with sit-ups or crunches, he takes you beyond that; Al is sharp on the key elements on helping you master the push-up in a very unique way and many other Calisthenic Exercises.

Being able to train anywhere is a gift but what if you can bring that element to your personal training clients? If I were a full-time trainer I wouldn't be teaching the typical gym crap most do today; I want to teach my students realistic training that gives them the power to develop their bodies that is functional, real muscled and move with such grace and strength. That is the true mark of a trainer. The best way to do so is to get certified and take on your clients in a new and unique way that will bring you more clients, make better money and give them what they always craved; RESULTS!!!

Workshops are held all over the world but it's important to not just go to get certified, they won't hand out that paper to just anyone, you literally have to pass their tests in order to be rewarded so get your ass in gear my friend. Here are the current workshops available at the PROGRESSIVE CALISTHENICS CERTIFICATION WORKSHOP

Amsterdam (Haarlem), Netherlands September 11 - 13, 2015

Chicago, IL, United States September 18 - 20, 2015

San Jose (Mountain View), CA, United States October 2-4, 2015

Oslo, Norway October 16 - 18, 2015

Guatemala City, Guatemala November 13 - 15, 2015

Padova, Italy February 5 - 7, 2016

London, England April 8 - 10, 2016

Which one will YOU be at???


This won't be your typical Bodyweight Training Course, these guys are the real deal and they will help you the best way possible so don't be an ass walking in there like you own the place and just getting certified just so you can say you passed the Kavadlos, you will be tested and you will learn the very best from them so take notes, participate and get ready for the ride of your life. Happy Trails and kick ass in in your journey.

The Intensity Is Incredible

For a while now I've been repping it out hard using a Thor Hammer and an Epic Sledgehammer. The last big workout was with Thor's Hammer; weighing 30 lbs. and doing rep after rep with the deck of cards it is one of the most intense experiences of my life. The intensity is not always how much effort i'm putting in, it's more of the energy I draw in it that makes the greatest difference. Yes I sweat, yes i'am crazy and no I don't plan on stopping. When it comes to intensity whether it's something nuts like that or doing softer workouts like Qi Gong or playfully moving; the effort is the easy part regardless of what you may believe but the biggest thing to really understand is the energy and internal strength you're developing.

I personally believe that nearly every workout you put yourself through, the energy has to be no less than pure high level of intensity. This doesn't mean psyching yourself up doing ridiculous rituals or something that looks like something out of physical comedy; it has to come from within and feeling that surge of power in your system that is so intense, even at a relaxed state it can be felt. When I do my sledgehammer training, I gather up energy into my body and feel as if that surge was running everywhere like electricity. When this happens everything becomes a blur and all my focus is on moving that hammer and flipping a card, my technique for moving a heavy hammer may not look great to anyone but yet I never got injured, I never pushed myself so hard I passed out and I never lost control of the hammer. That's pure intensity and believe it or not when I do various movements and my internal practice, I use that same energy to move as fluidly as possible while as relaxed as possible yet strong.

For me I love learning from others, it's a wonderful thing to read off your favorite trainer's techniques yet however I don't believe in following along with them. I practice the technique after watching how they do it and learn how my body works for that particular technique just like my hammer workouts, its a little different but it's based on the same principles from the people I have seen. You can't get that full on individual energy from following someone's pace and speed. There's no harm in it i'm not saying it's wrong but it limits your real potential and you're not using your own energy from within, you're just doing someone else's moves. Be realistic yet be intense with what you're truly capable of.

Go at it full force. This does not mean you get so intense it's going to hurt you and have you on the sidelines. By full force I mean using that energy and power to the point where you can keep going, taking a breather if you need but let that energy still be filled with great intensity. Taking a breather in my opinion amplifies your energy because if you go at it too hard and with intensity you can't handle it's going to bite you in the ass. Be resourceful and mindful, the world isn't going to end because of how you use your energy in training. At the same time using all that power, learn to be relaxed as much as possible, this doesn't mean lazy or loose, the better you relax, the greater your breath control comes into play and you can do longer workouts even when you're recovering between sets. Be strong both within and after your workout, believe me when you still have energy in the tank after a brutal session, that makes you dangerous.

Being Over 30 Is Fun

In my 20's I learned many things not just in training but in relationships, moving to various places including a new state, taking on exercises most today wouldn't dare do and have been through many ups and downs. Survived a leg injury, got to travel, met really incredible people and all the while doing my best to have the time of my life. I'm now in my 30's and life is just as grand if not far better.

I have made PR's more than a few times but nothing compared to the last couple months using my heavy Epic Sledgehammer. Hit more than 1200 reps using weights as heavy as 26, 31, 39, 44 and 50 lbs. My grip strength has skyrocketed, my conditioning is through the roof and it's kept me eating quite a bit without putting on a ton of fat. I'm in love with a beautiful woman whom I call my Spider Monkey. That's another PR for me that is just incredibly awesome and full of joy. Hammers may keep me strong physically but nothing compares to a woman that has made me feel more alive in years. I guess you can say PR's are a thing for me.

Guys who turn 30 start to feel like they're winding down and ready to just feel as if they can't get any stronger than how they were in their 20's, a decade has passed and no more wild parties or having the strength like they use to have. Hate to break to you but those guys have no clue what life truly means. I'm 31 and I have built up even more strength and testosterone than ever and i'm just getting warmed up. Life is bad ass and I can't be any happier.

Since the formation of my record breaking hammer workouts I'm living life one ton at a time. Using a heavy hammer to be my full on weight and lifting it plus hitting a tire in the quadruple digits is the symbol of how I strengthen my body and mind to tackle challenges and obstacles. I live happily without being used, hurt, taken advantage of and never feeling like I can't be myself. Live with what you have and make the best with who you are, who you choose to be around and never dread getting older, dread not being able to live. Take chances and kick down doors you never thought were able to open. Being over 30 is fun.