Al Kavadlo - Zen Mind, Strong Body.pdf

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© Copyright 2015, Al 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: support@dragondoor.com • Website: www.dragondoor.com
ISBN 10: 0-938045-67-9
ISBN 13: 978-0-938045-67-0
This edition first published in January, 2015
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 by Derek Brigham • www.dbrigham.com • bigd@dbrigham.com
Cover Photo and photos on pages 6, 33, and 36 by Michael Alago
Photos on pages 0, 8, 9, 10, 14, 38, 44, 50/51, 56, 62 and 91 by Michael Polito
Additional photos by: Al Kavadlo, Danny Kavadlo, Grace Menendez, John Du Cane, Colleen Leung, Jordan Perlson,
David Hayase, Ray Hennessy, Angelo Grinceri, Dennis Armstrong, Robert Rimoczi, Martin Lindbratt
NYC Marathon photos courtesy of Brightroom Photography
Al Kavadlo is a proud endorser of HYLETE apparel.
DISCLAIMER:
The author 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 informational purposes only, may be too strenuous or dangerous for some people and the
reader(s) should consult a physician before engaging in them.
— C
ONTENTS
—
Foreword by Mike Fitch
Introduction by Al Kavadlo
P
ART
III — D
O
Y
OU
D
O
C
ARDIO
?
1 Is Walking Really
The Best Exercise?...............................55
2 Bodyweight Conditioning ..................56
3 Beginning Running ..............................63
4 Running The NYC Marathon ..............65
5 Racing The NYC Triathlon...................67
6 Death To Cardio ...................................70
P
ART
I — Z
EN
M
IND
1 Zen Mind/Calisthenics Mind..................1
2 Sifting Through The Madness...............3
3 Make Your Own Workout......................6
4 It’s Not Gymnastics..............................10
5 No Year’s Resolutions...........................15
6 It’s All In Your Mind ...............................17
7 The Specificity Principle ......................18
8 My Path To The PCC.............................21
P
ART
IV — S
TAY
H
UNGRY
1 Why I Don’t Use Supplements ...........75
2 Diet And Exercise.................................77
3 I
Peanut Butter ................................79
4 The Best Exercise
For Weight Loss.....................................81
5 All Or Muffin ........................................83
P
ART
II — S
TRONG
B
ODY
1 Strength Without Mass.......................29
2 Calisthenics And
Body Awareness...................................35
3 Mastering Your Bodyweight...............36
4 Bodyweight Deadlift
Alternatives ..........................................39
5 Why I Don’t Wear
Workout Gloves ...................................43
6 Clean Up Your Muscle-up...................45
7 Avoiding Injuries In
Strength Training .................................48
B
ONUS
S
ECTION
:
S
AMPLE
W
ORKOUTS
1 Bodyweight Beginner .........................88
2 Bodyweight Baron ...............................92
3 Bodyweight Beast................................94
About the Author .....................................98
Acknowledgements..................................99
“If your mind is empty,
it is ready for anything,
it is open to everything.
In the beginner’s mind
there are many possibilities,
but in the expert’s mind
there are few.”
Shunryu Suzuki

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