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Get Strong

The Ultimate 16-Week Transformation Program For Gaining Muscle and Strength—Using The Power Of Progressive Calisthenics

By Al Kavadlo and Danny Kavadlo

Paperback 218 pages

Foreword by Mark Sisson

Get Strong workout app

Look Inside The Book

"Get Strong is a phenomenal program. In this book, the Kavadlo Brothers will guide you from the very beginning and help you build a proper foundation. From there, they’ll gradually progress you through four phases of strength, giving you the progressions and programing details to take you beyond what you ever thought possible."
MARK SISSON, author of The Primal Blueprint

"To be strong is one thing, to teach strength is another. The Kavadlo brothers embody both. They explain everything in great detail, while providing clear images of them using the world as their gym."
ED CHECO, founder and CEO of Barstarzz

"I have read every word the brothers have written at least a dozen times, and there is no doubt about it—this is definitely the best book they have ever produced. Both the brothers teamed up for this one, and the elite-level calisthenics knowledge and passion these men have accumulated over decades of training and coaching at the highest level really shows on every page.

It's got all the programming you need to get to the highest possible level of bodyweight strength, plus, it's full of the wisdom and tactics you need to be able to apply that programming. I am very, very excited to see what students of bodyweight strength—newcomers and old dogs—are gonna be able to achieve with this book!!"
PAUL "COACH" WADE, author of Convict Conditioning

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How to Build a Better Body Fast

Where do you belong on the strength continuum? And where do you want to be?

Too often, we know what we should be doing to gain strength, but we lack direction, a plan, motivation and intelligent guidance to make appreciable gains over the long haul. We have no real goal, no proper focus and therefore underachieve—going nowhere with our strength…

Get Strong is a guidebook for those who are dissatisfied with their current rate of progress—and who want to effect lasting changes, fast…

Your great advantage with the Get Strong program is the intelligent realism of its plan. While the Kavadlo brothers have achieved supreme feats of calisthenics strength—like the one-arm pull up, the human flag and the back lever—they have also spent decades helping thousands of clients meet and often exceed their training goals.

Get Strong by Al Kavadlo Danny Kavadlo

And you can see from their photographs that their choice of exercise regimens has resulted in beyond spectacular physiques. With the Kavadlos’ strategies you get strength and looks in one awesome package.

So, you can consider the Kavadlos curators of not only the most effective bodyweight exercises, but also the programming needed to extract the full juice from those chosen drills.

As experienced architects and constructors of strength, the Kavadlos know what it takes to advance from absolute newbie to elite practitioner. The Kavadlos also know how to strip things down to their essentials—to get the most out of the least, the biggest bang for the buck…

You’ll discover what key exercises in what exact progressions will give you the best results in the fastest, safest time.

Get Strong Al Kavadlo Danny Kavadlo Pistol Squats

Get Strong guides you through four major phases of strength, using a construction analogy: Foundation, Brick and Mortar, Concrete and Iron and Forged Steel. Just follow the master architects’ blueprint as drawn—and you cannot fail but to grow a stronger and better-looking body. It’s inevitable!

When you graduate from Phase 3, Concrete and Iron, you will already possess a beastly level of functional strength—with a body to match.

When you graduate from Phase 4, Forged From Steel, you will be at a world elite level for pound-for-pound strength. And the beauty of it all: you can do it!

Get Strong Al Kavadlo Danny Kavadlo Front Levers

Once You’ve Got Strong, Then What?

Once you have completed the Get Strong 16-week transformation program, you won’t want to stop and rest on your laurels. Because it’s all too easy to let entropy take over and to start sliding. Or, perhaps you need a helping hand to complete the program…

The Kavadlos have anticipated your needs beautifully with Part II, Stay Strong.

First, Al borrows from his Ask Al blog formula and answers most of the questions you are likely to have about the 16-week program. Here’s where to go if you’re stuck in any manner whatsoever…

Then Doctor Danny delivers the Dos and Don’ts of "right conduct" in the quest for bodily fame and fortune. Preach it Danny! Invaluable tips from a man who seen just about everything in the training world, from good to bad to ugly…

Get Strong Al Kavadlo Danny Kavadlo L-Sits

Next, we have a dynamite set of Supplemental Exercises you’ll want to mix in at some stage. All those Kavadlo favorites that didn’t make the cut for one reason or another in the 16-week program: like muscle-ups, flags, dips…

Want variety in your workouts? Sure thing, the Brothers deliver the goods in Supplemental Workouts

Hungry for more variety still? Partner Exercises are an awesome way to add fun and challenge to your calisthenics. The Brothers share some of their most iconic moves with you—with some mind-boggling displays of strength.

The Kavadlos are two of the most esteemed and influential article writers on the web. As a glorious Bonus Section in Get Strong they have each reworked their five favorite articles to immortalize them in print. Frankly, these ten wisdom-saturated articles are worth the price of admission alone…

Get Strong Al Kavadlo Danny Kavadlo Partner Front Lever

Read Reviews For: Get Strong (paperback)
9.79 out of 10 (43 reviews)
Rated 10/10 Just what I was looking for
By Jon Frost / Naples, Florida, USA

I just got this book and gave it a quick look through and it is exactly what I was hoping for. I have been a martial artist for 23 years and a kettlebell devotee since Pavel and Dragondoor burst on the scene years ago. As I have gotten older (now almost 45) I have become more and more interested in calisthenics to compliment my kettlebell and martial arts training. However, I never get anywhere because I didn't have a real progression to follow. This book addresses that perfectly. I have Al's other books on stretching and pull ups and push ups and I can see how with the system in Get Strong I can apply it to every exercise in all the other books, too. And it's worth mentioning that not only is the information great, but these books are artistically pleasing to look at, and Al and Danny are great characters. But mostly, you can tell these two guys love what they do and are all about getting stronger and having fun, how can you not like them and want to support their work? I am really looking forward to going through the entire program as it's written and seeing where it will take me. I am confident that between 45 and 90 I will be in my best shape ever!!

Rated 10/10 The only workout book you will ever need
By Dave Forrester / GALASHIELS, UK, Scotland

This book is a true masterful piece of reference material from the brothers Kavadlo. If you're at all considering a bodyweight workout programme then look no further. It contains a 16 week programme (although most will find it takes a lot longer to complete the programme). Each exercise is explained both in text and with images of the Kavadlo's performing them. There's also a section on Top Tips and a Q&A section. I've been following this programme for nearly 18 months now and it works. Suitable for all ages and all levels of strength & fitness. Thanks to Danny & Al for a great workout book.

Rated 10/10 Awesome
By Kevin Gardner / Durham, NH, USA

I can't say enough good things. The phased workout sequence is excellent to work through, especially if you are someone who doesn't want to think about putting a workout together. If you do want to mix it up, there are plenty of great and challenging supplemental movements to add. I'm 52, and found Get Strong and Convict Conditioning and Pavel and all the rest only about a year ago. But it's changed my life. I was squatting heavy and all that, but my mobility was terrible and I always felt like I had aches in my back, tight hamstrings, etc. etc.. No more. I feel stronger, have much better flexibility, core strength, control, and balance. Life is great! Get Strong is essential. I have bought this as gifts for many people, and recommended it to many friends, folks at the climbing gym and anyone else who will listen!

Rated 9/10 Great for the whole family!
By Mike Biorn / Atlanta, GA, USA

I'm currently working through GET STRONG with my pre-teen kids. They're following the GET STRONG program in addition to their sports, dance and other activities, and I'm layering it on top of martial arts and other workouts (currently mainly CrossCore Hardcore and DVRT sandbags). We try to workout together, but sometimes I work with one then the other.
We're repeating Phase 1 Week 3 because each of them failed one (different) aspect of the Phase 1 test. They want to proceed on the other exercises, but so far I'm having us stick exactly to the program. Not sure how long that will last if they fail the same tests again, but seem ready to progress on the other exercises. I don't want to hold them back in areas where they excel, but mixing and matching might get a little confusing, especially since they'd be doing different exercises remedially.
I've read through the whole book twice, and I think the program makes a lot of sense. I might have named the weeks "steps" or something similar, because I'm not sure we're going to make some of those progressions in just a week later on, but that is a minor quibble.
I've been surprised at how much Phase 1 has helped my kids. Some things have improved very quickly for them! It hasn't been much of a challenge for me yet, but it does help work out the kinks left over from my other workouts. I trust that it's laying the groundwork for some of the later phases where there are exercises that I only dream of today.
In my head I keep comparing this book to Convict Conditioning, which I read through and spent some time working on a few years ago, but never really committed to. I like them both, but working with my kids through GET STRONG and following the exact program has kept me on track better.

Rated 10/10 Excellent material
By Philip Olsen / Tucson, AZ, USA

Purchased this book because 10 years of jiu jitsu has left my body broken and sore and unable to take weight lifting too seriously.

In one month's time using this book, i've made noticeable gains in my strength, endurance and balance.

The concepts are pretty simple to follow and the progressions make sense. I'm no stranger to pull ups and push ups but this book as well additional material from the Kavadlo brothers has waken me up to the positive aspects of training body weight exclusively.

The workouts are pretty short as ive never taken more than 40 minutes to complete one and im currently on stage 3, so this is also great for someone on a tight schedule.

A+ material.

Rated 10/10 Awesome book packed with useful content.
By Andy Bailey / Nevada city, California, USA

Purchased this book 10 days ago. Was excited to start exercising outside of the gym. In just a week I can tell this program is going to get the strength results and advances I'm looking for. As a heavier guy (240lb) chins and pull-ups have long been my nemesis. The gradual approach presented by the Kavadlo brothers in this latest book is ideal for myself.
I admit, I did skip phase one. I believe phase one is targeted to those who have very little to no strength training experience, but as the book states, the program caters for all and some will benefit from phase one.
I am using the program as a template, mixing up the routines and also adding other exercises or altering the exercises, implementing gym rings and extra reps where possible.
As far as progress so far, it's hard to comment much after a week, though in just that short a time my chin ups are seeming much easier each day.
I have always been a skeptic of bodyweight workouts, but I feel with consistency and constant progression that this program WILL get you strong! The brothers know their stuff, and are both living proof that it works, and works well.
If your looking to get out of the boring, sweaty gym and obtain functional, legitimate strength gains then this book is for you.

Rated 10/10 Perfect, simple and effective.
By J Bruyere / Nashville, TN, USA

I've been studying calisthenics for several years now and have a few books from Al already. After reading the book and testing myself, I was able to start further along in the phases. That said, I had hit a few plateaus and have annihilated them after following the remaining phases. These two guys are no joke. The course is so well written and 100% effective. I'm beyond happy to have this book in my arsenal.

Rated 10/10 Love this program!
By Rich Bullock / San Francisco, CA, United States

I think I have all of the Kavadlo Brother's books and Get Strong is my favorite! Everything is explained incredibly well and as with all of their books, the photos are extremely helpful in making sure you're performing the exercises correctly. I have both the actual book as well as the digital version so I can follow the program on my phone and workout at the park down the street from my house or even on my lunch break at work. I highly recommend this book to anyone looking to get strong with an easy to follow program. Thanks again Al and Danny, you guys are the best!

Rated 10/10 Fantastic and Achievable
By Olivia K / Melbourne, Victoria, Australia

This book is fantastic! I am a big believer in body weight exercises and using simple equipment to become fit and strong. This book provides an incredible amount of guidance. Every phase is a well thought out progression so that you will achieve the final stage.

The progression of difficulty is so easy to follow that you can adjust each phase to suit your own needs. For example for phase 1, I could do all the exercises well except the active hang. So I progressed all my exercises to phase 2 except the active hang. I didn't give up and I could do the active hang for the required amount of time. I still completed the phase 1 test to officially do phase 2.

Everything in this book is achievable and you must have the drive and patience to allow your body to adjust and develop. I, personally, will take more than 16 weeks to complete the program but I look forward to my journey.

Rated 10/10 This Occam's workout is a gift
By Jimmy Jimjams / Toronto, Ontario, Canada

Something to hang from, a knee high surface, gravity, and this book. Best gym ever in a physically distanced, pandemic world. And if all you have is gravity and a floor, there are complete workouts for you.

"Real gyms" are closed because of Covid-19 but doing this workout in our tiny backyard is fun, energising and bringing positivity to our family.

The Kavadlos have given the world a gift. This one book can help everyone can stay active for the rest of their lives, wherever they may be.

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