Al Kavadlo
I was a tall, scrawny kid growing up in Brooklyn and I didn’t want to get my ass kicked, so once I was thirteen I decided to start lifting weights. It was a very natural thing for me to want to do. Nobody ever told me that I had to–in fact, I was actually discouraged (my overprotective mother was worried I would hurt myself).
I got more serious about lifting throughout high school; opting to take weight training as phys ed. credit was a great way to get out of playing actual sports (like I said, I was lanky and unathletic). In college, I began to get very interested in bodybuilding and finding out how the body works. There wasn’t any major at Binghamton University that seemed relevant to that pursuit, so I followed my love of the written word and became an English major instead.
After graduating from Binghamton in 2001 with a degree in English, I took a job as an ESL teacher (English as a Second Language). After teaching for a year, I decided to pursue personal training. I liked helping people learn, but ESL wasn’t a good fit for me. Having been a diehard fitness enthusiast for years at that point, I had already done many hours of my own research and personal experimentation. When it came time to get certified to be a trainer, I didn’t need all that much preparation. The first certification I received was from the American Council on Exercise (ACE), and I later went on to become a CSCS (Certified Strength and Conditioning Specialist).
I officially started working (getting paid) as a personal trainer in Chicago in 2003, first independently, training a few friends (and friends of friends) in their homes and then in early 2004 at the Lakeshore Athletic Club. It was also around this time that I first discovered Zen Buddhism. Over the years, my interest in Eastern philosophy has greatly impacted the way that I approach fitness.
When I moved back to NYC in 2005, I began working for New York Health and Racquet Club and was lucky enough to be part of the original team that opened the location near Astor Place. During my time with NYHRC, I worked with many high profile clients, including athletes, models, the elite business class, and even an Olympic medalist. I quickly became one of the most successful trainers in NYHRC history, and in December of 2008, I set a new company record for personal training sales. Never one to be complacent, in early 2010, I boldly left to go off on my own.
Personal training is my passion because, aside from just finding exercise and the human body to be fun and fascinating, being able to have such a positive influence on other people is very fulfilling.
Al is also the author of a book, We're Working Out: A Zen Approach to Everyday Fitness, for more on Al check his website at AlKavadlo.com.
Back Bridging: The Basics and Beyond
The back bridge is a timeless exercise that can improve your flexibility and build total-body strength along the way. Bridging works your entire posterior chain, while simultaneously stretching your hip flexors, shoulders and upper back (places where guys tend to get tight).
Sandbag Training
In the fight world, the term “sandbagging” can be a dishonorable accusation. Individuals who enter beginner tournaments when they really have years of experience are said to be “sandbagging.” They’re trying to cheat the system. Using sandbags in your strength training, however, is a fair and noble practice that that can give a legit edge to any level fighter.
The Top Three Abs Exercises
As a personal trainer, one of the most common questions I get asked is, “what’s the best way to work your abs?”
Natural Movement and Functional Exercise
During a recent workout at my local park, I observed a father and son playing catch. The dad was around my age and the boy looked to be about three years old.
The Turkish Get-up
When you’re in a fight, the last place you want to wind up is on your back with your opponent bearing down on top of you. The Turkish get-up is one of the most fundamental strength and conditioning exercises for MMA athletes because it trains you to stand up while simultaneously pushing away resistance. This one exercise alone works every muscle in your body - including your heart - and it’s as functional as it gets for the sport of mixed martial arts.
Perfecting Your Push-up
The push-up is arguably the best exercise ever. After all, it uses your entire body, requires absolutely no equipment (even a pull-up requires a bar), and it's about as functional as it gets.
Pull-Ups and MMA
For decades, the US military has used pull-ups to prepare soldiers for combat - they are the gold standard for bodyweight strength testing protocols - and for good reason. Few exercises require the strength-to-weight ratio needed to perform pull-ups. Though often thought of as only a back exercise, pull-ups actually work your entire upper body as well as your abs.
Bodyweight Strength Training
It’s no secret that pound-for-pound strength is one of the most important factors for having success as an MMA athlete, and there is no better way to build true pound-for-pound strength than bodyweight training. After all, how can you expect to control your opponent if you can’t even control your own bodyweight?