A Weighted Vest Is Your Best Friend

Dear Bodyweight Maniacs,

Don't you just love doing kick ass stuff using nothing but your own bodyweight? So do I. Just the feeling of being free to do all sorts of exercises and workouts that just hit the fucking spot man. A few favorites of my own would be Handstand Push-ups, Animal Movements, Pan Squats (which is from the Pan Program, DDP Yoga and even a few Pull-ups here and there. A lot of us get a bad rap that bodyweight training is only good for endurance and not enough to do to get crazy strong; personally I beg to differ since i'm a big dude and the majority of my training is using my bodyweight. So with that in mind, what can we do to add resistance?

For those playing the home game, bodyweight exercise does have it's pros and cons like every damn method but it certainly doesn't bring just endurance to the table. If we considered on building crazy strength, how can we add resistance if it's using your own body? For those that have the answer thank you for your understanding but yet there are other ways to add resistance.....

Slower Reps

Time Under Tension

Higher Difficulty Of An Exercise

& My personal favorite since I've recently added it in is the use of a Weighted Vest.

Now does using a weight vest count as doing the same with weightlifting? It's a both yes and no answer and i'll tell you why...Yes because it's adding weight to increase the density but no because it's not the same as using a barbell or dumbbell. You're increasing your bodyweight to a higher degree in which you bring a level of intensity throughout your movements. Some people like to do lunges, squats, jumping, sprinting and push-ups/pull-ups which is all awesome but for me I use it to amplify my animal styled training to increase growth hormone and cut my workout almost in half to get greater benefit without injuring myself. I never go to failure or put so much stress on my joints that it's fairly painful. I'd like to be as pain-free as possible.

Although I enjoy slamming down a fucking cool sledgehammer and toss around the Sandbell and play with the cables but all in all, bodyweight exercise is my general past time and I've never really needed anything to get big and strong; at 250+ I can do plenty of push-ups, multiple reps in pull-ups, can do 100 hindu squats in under 5 minutes and have held a free standing handstand plus a push-up to boot. It's all about what you want to make of yourself. I'm in awe of the gymnastic style training and the Barstarzz in NY and around the world but I'm mere a basics guy who makes the best of doing things for a man who shouldn't be doing shit like this.

A weighted vest can be your best friend if you progress the right way. One day I plan on training in a 100 pound vest but for now i'll stick to a 20 lber. That keeps going as it is. Be mindful and think old school. You won't move as fast as you usually do but after some hard, rough training and taking that sumbitch off you'll feel like you can walk on air. May I also warn you it is not recommended you train in a vest in hot shit weather, just walking in that thing is a bitch, I've walked over a mile wearing one and lost tons of water weight because of it, also hungry as hell. If you plan on training outside wait until it cools off a bit or limit the amount of time and bring a good gallon of water.

Iam Not Oh Wait Yes Iam An Animal

It's easy to get confused in the fitness world...Told to do this or that, lift weights to get stronger, do cardio like your life depended on it and tons of other crap. The truth of the matter is it boils down to your intuition. What is it you want to learn? Why did you get into it? Does it help you with your goals or help establish a creative side to you for training? I don't give a rat's ass about most of the junk that's out there. I live doing simple things and staying away from a spiffy gym as much as possible. Living the way of the Animal is part of my philosophy and there's nothing like moving in the way of a wild and powerful creature.

Over this past week or more I have worn a 20 pound Vest throughout most of my workouts from walking to jumping, playing and doing animal moves. It is a very powerful tool to use and one I highly recommend. Wearing this bad boy has given me some kick ass training to the point where already I have lost around 5 pounds and moving much faster and have built up quite an appetite (like I didn't before). Being animalistic is fun, layed out in simple principles and training as minimal as possible. Sure I mess around with a sledgehammer 1-2x a week but that's beside the point. You've got to enjoy your experimentation and looking forward to those sessions where it looks like torture to the untrained eye but to you it's another day at a fucking awesome office in the Bahamas.

For nearly 20 years, I have experimented and participated in some of the most ridiculous workouts and exercises imaginable; I have bled, I have sweat, nearly passed out, ran yards after yards, push-ups until my chest felt like it was going to explode, lift heavy ass weight and have even bent a few bars and spikes in my time but I'am convinced through it all nothing has had me burn more fat, tire me out quicker and had incredible adventures than doing Animal Movements. They are the reason why I love exercise and fitness in general, they are the key to successful bodyweight training and nobody can tell me any different. We are meant to move like our animal friends in the jungle, we bleed like most mammals and we have urges in our DNA that are meant to move and process the gifts of adaptation and utilizing our brains to their full potential.

We are the planet's ultimate animal yet everything we take is for granted and have lost many of what our ancestors were bred to do. We can adapt better than most animals yet society and the media have us become more weak, afraid and feeling like we are supposed to do things like everyone else otherwise being different is something to be ashamed of; fuck those people. I was told most of my life that I didn't have a chance to do anything great or be able to become super strong yet I've reached far higher than they thought. Don't attract bullshit, attract what you love, having positive influence in your life and grabbing the bull by the fucking horns brother. Adapt to what attracts you with positive affirmation and love. Animals hunt for survival, play as cubs to get ready for the dangers ahead so you must hunt for success, play to get better at training and be the best you can be. Like a Wolf there is a pack somewhere that wants you in the gang or you can go solo and kick major ass from there. Become wild, show off your Animality and power up your body by moving like a wild animal in the jungle.

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.