PCC, The Progressive Calisthenics Manual

By: Dragon Door

Narrated by: Virtual Voice

In June 2013, Dragon Door launched PCC, the world’s first-ever comprehensive calisthenics instructor certification program, based on the trail-blazing efforts of Dragon Door’s bodyweight exercise expert Paul Wade and his Convict Conditioning series. The PCC became a global sensation with sold-out workshops ranging from China to Europe to Australia.

In keeping with Dragon Door’s commitment to fitness-training-excellence, PCC workshop participants received a 600+ page printed manual with zero-fluff, hardcore, super-practical information on every aspect of how to excel at and teach bodyweight exercise or calisthenics.

This jam-packed goldmine of a Manual was only ever available to registrants who had paid often over $1,000 to attend a workshop and many cases had flown half way across the world to attend one of these prized trainings.

Now, Dragon Door has finally made the PCC manual available to the general public
There are many systems of strength calisthenics dating back thousands of years, and PCC is a modern attempt at synthesizing the best existing protocols and techniques into a more systematic model.

Calisthenics exercises can be used for various purposes; to build endurance (running is a calisthenics exercise), to gain mobility (yoga is a calisthenics system), to achieve explosiveness (bodyweight plyometrics) to build balance, good movement, or fluid grace (floor gymnastics, parkour, etc).

Very often calisthenics is seen as a useful warm up to heavy gym exercise; think of push-ups, jumping jacks, jogging on the spot, etc. So we can see that calisthenics can be viewed in multiple ways.

None of these objectives or methods are "wrong"; the way we approach calisthenics simply depends upon our objectives. The objective of PCC is strength development. Strength can also be approached in multiple ways, but for our purposes we shall define strength as: the ability to control the body with increasingly demanding leverage and asymmetry.

PCC is unconcerned with the ability to lift heavy external weights, as valuable as that may be. Increased leverage may be, for example, straightening one’s legs while performing a leg raise. Increased asymmetry may be the use of one-arm to complete a pull-up instead of two.