Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

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Commonly referred to by readers as an "exercise Bible," Overcoming Gravity is a comprehensive guide that provides a gold mine of information for gymnastics and bodyweight strength training within its large 8.5"x11" size and nearly 600 pages. Steven Low takes the reader on a journey through logically constructing a strength-oriented bodyweight workout routine. With a highly systematic approach, he delves into the physiology behind strength training equips the reader to adequately prepare their body for the rigors of bodyweight training. This book covers much ground that other books do not, offering information health and injury management, factors that contribute to a successful routine, and actual program implementation. If you prefer your health and fitness books to include scientific data, comprehensive sample programming, and effective recommendations, Overcoming Gravity is the ideal choice for your library. This Second Edition has been revised, expanded, and re-organized to read easier, provide more content, and offer easily accessible next-steps for beginner, intermediate, and advanced populations. Notable improvements from the first edition include the following: Editing team to correct all previous editing errors. Increased clarity on scientific principles and routine construction. Updated scientific information to ensure the book aligns with current research. Extensive information on body part splits and population modifications, allowing one to construct a routine that fits their lifestyle and skill level. More in-depth explanation of each element of a routine. An entirely new chapter entitled Methods of Progression to ensure plateaus are never an issue. Expanded sample programming that includes common faults made at different skill levels. More real-life examples of how a routine may look. Addition of proper scapular positioning and technique for each exercise. Upgraded images that illustrate exercises from 2D to 3D. Modified charts with more accurate level placement and new leg exercise inclusions.

Author(s): Steven Low, DPT
Edition: 2
Publisher: Battle Ground Creative
Year: 2016

Language: English
Pages: 598
City: Houston
Tags: Systematic Approach to Gymnastics and Bodyweight Strength

Introduction

PART ONE – FUNDAMENTAL KNOWLEDGE BASE

Chapter 1: PRINCIPLES OF BODYWEIGHT TRAINING

SAID Principle and Progressive Overload

Leverage

Common Training Concepts

The Repetition Continuum

Chapter 2: PHYSIOLOGY OF STRENGTH AND HYPERTROPHY

What is Strength?

The Central Nervous System, Motor Units, and Muscle Fiber Types

Neural Adaptations for Strength

The Role of the Central Nervous System

Mechanisms of Hypertrophy

Open and Closed Chain Exercises

Chapter 3: PROGRESSION CHARTS AND GOAL SETTING

Progression Charts and How to Use Them

The Level System

Classification of Differences in the Level System

Setting and Achieving Goals

Selecting Goals

Goals and Exercise Selection

Commitment to Achievement

Chapter 4: STRUCTURAL BALANCE CONSIDERATIONS

Overview of Shoulder Health

Maintaining Structural Balance

The Why of Structural Balance

General Recommendations

Chapter 5: INTRO TO PROGRAMMING, ATTRIBUTES, AND THE HIERARCHY OF A ROUTINE

Intra-Workout Programming and Linear Progression

Stress, Adaptation, Supercompensation, Fitness, and Fatigue

Basic Periodization and Inter-Workout Structure

Attribute Training

The Basic Hierarchy of a Routine

Chapter 6: POPULATION CONSIDERATIONS

Understanding Populations

Sedentary vs. Active

Young vs. Old

Sport-Specific vs. Recreational Training

Uninjured vs. Injured

PART TWO – CONSTRUCTING YOUR ROUTINE

Chapter 7: CONSTRUCTING YOUR WORKOUT ROUTINE

Frequency in Full-Body Routines and Split Routines

Four Types of Splits

Chapter 8: WARM-UP AND SKILL WORK

Classification of Warm-Up Exercises and Descriptions

Skill Work: Time of Skill Work, Type of Skill Work, and Qualities

Chapter 9: STRENGTH WORK

Types of Exercises and Exercise Notation

Concentric Repetitions

Assisted Concentric Exercises

Isometric Holds

Eccentric Cluster Repetitions (Chaining)

Examples of Repetition in Workout Routines

Sets

Exercise Order

Incorporating Rest Times

Paired Sets of Exercises

Tempo

General Strength and Isometrics

Core Work

Performance and Termination of Workouts

Chapter 10: METHODS OF PROGRESSION

Simple Intra-Exercise Progression

Simple Inter-Exercise Progression

Complex Methods of Progression (Periodization)

Chapter 11: PREHABILITATION, ISOLATION, FLEXIBILITY, AND COOL DOWN

Prehabilitation Work

Isolation Work

Combining Prehabilitation and Isolation Work

Flexibility Work and Cool Down

Flexibility Through Static Stretching

Proprioceptive Neuromuscular Facilitation

Loaded Stretching

Maintaining Flexibility Gains with Mobility and Flexibility Work

Common Areas That Need Prehabilitation and Flexibility Work

Chapter 12: MESOCYCLE PLANNING

Intra-Mesocycle factors

Beginner Level: Exercises and Recommendations, Weekly Scheduling, Ending a Cycle

Intermediate Level: Exercises and Recommendations, Weekly Scheduling, Ending a Cycle

Advanced Level: Exercises and Recommendations, Weekly Scheduling, Ending a Cycle

Inter-Mesocycle Factors

Deloading

Maximal Strength Testing

Workout Restructuring

Elite Strength Programming

Additional Programming and Mesocycle Considerations

PART THREE – FACTORS THAT INFLUENCE TRAINING

Chapter 13: ENDURANCE, CARDIO, CROSS TRAINING, HYBRID TEMPLATES, AND ROUTINES

Endurance and Cardio

Cross Training

Hybrid Templates

Routines

Chapter 14: OVERREACHING AND OVERTRAINING

Overreaching

Overtraining

Rate of Perceived Exertion and Training Logs

Chapter 15: HEALTH AND INJURY MANAGEMENT

Addressing “the Burn,” Pain, and Soreness

Factors that Affect Propensity for Injuries

Goal Setting in Rehabilitation

RICE vs. MEAT

Working Around Injuries

Finding a Good Medical Professional

Good/Bad Exercises and How to Think Critically

Chapter 16: LIFESTYLE FACTORS

Sleep Quality

Nutrition

Working Out While Sick

PART FOUR – PROGRAM IMPLEMENTATION

Chapter 17: UNTRAINED BEGINNER: ROUTINE CONSTRUCTION AND PROGRESSION

Untrained Beginner: Routine Construction

Untrained Beginner: Routine Progression

Chapter 18: TRAINED BEGINNER: ROUTINE CONSTRUCTION AND PROGRESSION

Trained Beginner: Routine Construction

Trained Beginner: Routine Progression

Chapter 19: INTERMEDIATE: ROUTINE CONSTRUCTION AND PROGRESSION

Intermediate: Routine Construction

Intermediate: Routine Progression

Chapter 20: ADVANCED: ROUTINE CONSTRUCTION AND PROGRESSION

Advanced: Routine Construction

Advanced: Routine Progression

PART FIVE – INJURY/PREHABILITATION RESOURCES AND BODYWEIGHT EXERCISES

Chapter 21: COMMON BODYWEIGHT TRAINING INJURIES

Tendonitis

Muscle Strains

Tension Headaches

Costochondritis (Tietze Syndrome)

Thoracic Spine/Scapula/Ribs

Lower Back

Anterior Instability

Shoulder Impingement

Acromioclavicular (AC) Joint Issues

Radiculopathy of the Arm / Radiating Pain

Wrist Issues and Forearm Splints

Joint Cracking, Popping, Clicking, Snapping, and Crunching

Muscle Cramping

Chapter 22: PREHABILITATION, MOBILITY, AND FLEXIBILITY RESOURCES

General Imbalance

Posture

Hips

Back

Shoulders

Elbows

Wrists

Contrast Baths and Contrast Showers

Calluses and Rips

Chapter 23: EXERCISE TECHNIQUE, DESCRIPTIONS, AND TIPS

Recommended Equipment

Basic Positioning, Important Exercises, and Common Faults

Common Abbreviations

Chapter 24: HANDSTAND VARIATIONS

Handstands Progression

Introduction

Wall Handstand – Levels 1-4

Headstand – Level N/A

Freestanding Handstand – Level 5

Freestanding Handstand with One-Arm Support – Levels 6-9

Freestanding Handstand Shoulder Taps – Level N/A

Handstand Walking – Level N/A

Hands-Close-Together Handstand – Level N/A

One-Arm Handstand – Level 10

Rings Handstands

Rings Shoulder Stand – Level 5

Rings Strap Handstand – Level 6

Rings Handstand – Level 7

Handstand Pushups

Pike Headstand Pushup – Level 1

Box Headstand Pushup – Level 2

Wall Headstand Pushup Eccentric – Level 3

Wall Headstand Pushup – Level 4

Wall Handstand Pushup – Level 5

Freestanding Headstand Pushup – Level 6

Freestanding Handstand Pushup – Level 7

Rings Handstand Pushups

Rings Wide Handstand Pushup – Level 7

Rings Strap Handstand Pushup (with Elbows In) – Level 8

Rings Freestanding Handstand Pushup – Level 9

Press / Overhead Press / Military Press

Bent-Arm Press to Handstands

Bent-Arm, Bent-Body Press to Handstand – Level 5

L-Sit Bent-Arm, Bent-Body Press to Handstand – Level 6

Chest Roll, Straight-Body Press to Handstand – Level 7

Bent-Arm, Straight-Body Press to Handstand – Level 8

Handstand to Elbow Lever to Handstand – Level 9

Parallel Bar Dip, Straight-Body Press to Handstand – Level 10

Rings Bent-Arm Press to Handstands

Chair Handstand – Level 6

Illusion Chair Handstand – Level 7

Rings Bent-Arm, Bent-Body Press to Handstand – Level 8

Rings Dip to Handstand – Level 9

Rings Bent-Arm, Straight-Body Press to Handstand – Level 10

Rings Handstand to Elbow Lever to Handstand – Level 11

Rings Dip, Straight-Body Press to Handstand – Level 12

Straight-Arm Press to Handstands

Wall Straddle Press to Handstand Eccentrics – Level 5

Elevated Straddle Stand, Straddle Press to Handstand – Level 6

Straddle or Pike Stand, Press to Handstand – Level 7

L-Sit / Straddle-L, Straddle Press to Handstand – Level 8

L-Sit / Straddle-L Pike Press to Handstand – Level 9

Rings Straight-Arm, L-Sit, Straddle Press to Handstand – Level 10

Rings Straight-Arm, Straddle-L, Straddle Press to Handstand – Level 11

Rings Straight-Arm, Pike Press to Handstand – Level 12

Chapter 25: PULLING EXERCISES

L-Sit / Straddle-L / V-Sits / Manna

Tuck L-Sit – Level 1

One-Leg-Bent L-Sit – Level 2

L-Sit – Level 3

Straddle L-Sit – Level 4

Rings-Turned-Out L-Sit – Level 5

Training Toward the V-Sit and Manna

Back Lever

German Hang – Level 1

Skin the Cat – Level 2

Tuck Back Lever – Level 3

Advanced Tuck Back Lever – Level 4

Straddle Back Lever – Level 5

Half Layout / One-Leg-Out Back Lever – Level 6

Full Back Lever – Level 7

Back Lever Pullout – Level 8

German Hang Pullout – Level 9

Bent-Arm Pull-up to Back Lever – Level 10

Handstand Lower to Back Lever – Level 11

Front Lever

Tuck Front Lever – Level 4

Advanced Tuck Front Lever – Level 5

Straddle Front Lever – Level 6

Half Layout / One-Leg-Out Front Lever – Level 7

Full Front Lever – Level 8

Front Lever Pull to Inverted Hang – Level 9

Hang Pull to Inverted Hang – Level 10

Circle Front Levers – Level 11

Front Lever Rows

Tuck Front Lever Rows – Level 5

Advanced Tuck Front Lever Rows – Level 6

Straddle Front Lever Rows – Level 8

Hang to Front Lever Row – Level 9

Full Front Lever Rows – Level 10

Rope Climb Front Lever Rows

Rowing

Ring Row Eccentrics – Level 1

Ring Rows – Level 2

Wide Ring Rows – Level 3

Archer Ring Rows – Level 4

Archer-Arm-In Ring Rows – Level 5

Straddle One-Arm Rows – Level 6

One-Arm Rows – Level 7

Pull-ups

Jumping Pull-ups – Level 1

Bar Pull-up Eccentrics – Level 2

Bar Pull-ups – Level 3

L-Sit Pull-ups – Level 4

Pullover – Level 5

Ring Pull-ups + One-Arm Chin-ups

Rings L-Sit Pull-ups – Level 4

Rings Wide Grip Pull-ups – Level 5

Rings Wide Grip L-Sit Pull-ups – Level 6

Rings Archer Pull-ups – Level 7

One-Arm Chin-up / Pull-up Eccentrics – Level 8

One-Arm Chin-up – Level 9

One-Arm Chin-up +15 lbs. – Level 10

One-Arm Chin-up +25 lbs. – Level 11

Weighted Pull-ups

Explosive Pull-ups

Kipping Pull-ups – Level 2

Bar Pull-ups – Level 3

Kipping Clapping Pull-ups – Level 4

Non-Kipping Clapping Pull-ups – Level 5

L-Sit Clapping Pull-ups – Level 6

Kipping, Behind-the-Back Clapping Pull-ups – Level 7

L-Sit, Slap-the-Abdominals Pull-ups – Level 8

L-Sit, Slap-the-Thighs Pull-ups – Level 9

Straight-Body, Slap-the-Thighs Pull-ups – Level 10

Non-Kipping, Behind-the-Back Clapping Pull-ups – Level 11

Iron Cross

Iron Cross Progressions – Level 9

Hold Iron Cross – Level 10

Iron Cross to Back Lever – Level 11

Iron Cross Pullouts – Level 13

Hang Pull to Back Lever – Level 14

Butterfly Mount – Level 15

Support Hold to Hang to Iron Cross – Level 16

Chapter 26: PUSHING VARIATIONS

Planche – Parallel Bars and Floor

Frog Stand – Level 3

Straight-Arm Frog Stand – Level 4

Tuck Planche – Level 5

Advanced Tuck Planche – Level 6

Pseudo Planche Pushups

Band-Assisted Planche

Straddle Planche – Level 8

Half Layout / One-Leg-Out Planche – Level 9

Full Planche – Level 11

Straight-Arm Straddle Planche to Handstand – Level 12

Rings Straight-Arm Straddle Planche to Handstand – Level 14

Straight-Arm, Straight-Body from Planche to Handstand – Level 15

Rings Straight-Arm, Straight-Body Press to Handstand – Level 16

Rings Straight-Arm, Straight-Body from Planche to Handstand – Level 16

Rings Planche

Rings Frog Stand – Level 4

Rings Straight-Arm Frog Stand – Level 5

Rings Tuck Planche – Level 6

Rings Advanced Tuck Planche – Level 8

Rings Straddle Planche – Level 10

Rings Half Layout / One-Leg-Out Planche – Level 12

Rings Full Planche – Level 14

Planche Pushups – Parallel Bars and Floor

Tuck Planche Pushups – Level 6

Advanced Tuck Planche Pushups – Level 8

Straddle Planche Pushups – Level 10

Half Layout / One-Leg-Out Planche Pushups – Level 12

Full Planche Pushups – Level 14

Rings Planche Pushups

Rings Tuck Planche Pushups – Level 8

Rings Advanced Tuck Planche Pushups – Level 10

Rings Straddle Planche Pushups – Level 12

Rings Half Layout / One-Leg-Out Planche Pushups – Level 14

Rings Full Planche Pushups – Level 16

Pushups

Standard Pushups – Level 1

Diamond Pushups – Level 2

Rings Wide Pushups – Level 3

Rings Pushups – Level 4

Rings-Turned-Out Pushups – Level 5

Rings-Turned-Out Archer Pushups – Level 6

Rings-Turned-Out, 40-Degree-Lean Pseudo Planche Pushups – Level 7

Rings-Turned-Out, 60-Degree-Lean Pseudo Planche Pushups – Level 8

Rings-Turned-Out Maltese Pushups – Level 9

Wall Pseudo Planche Pushups – Level 10

Rings Wall Pseudo Planche Pushups – Level 11

Wall Maltese Pushups – Level 12

Rings Wall Maltese Pushups – Level 13

Clapping Pushup Variations – Level N/A

One-Arm Pushups

Hands-Elevated, One-Arm Pushup – Level 5

Straddle One-Arm Pushup – Level 6

Rings Straddle One-Arm Pushup – Level 7

Straight-Body, One-Arm Pushup – Level 8

Rings Straight-Body, One-Arm Pushup – Level 9

Dips

Parallel Bar Jumping Dips – Level 1

Parallel Bar Dip Eccentrics – Level 2

Parallel Bar Dips – Level 3

L-Sit Dips – Level 4

45-Degree Forward-Lean Dips – Level 5

One-Arm Dip – Levels 8 & 9

Rings Dips

Support Hold – Level 1

Rings-Turned-Out Support Hold – Level 2

Rings Dip Eccentrics – Level 3

Rings Dips – Level 4

Rings L-Sit Dips – Level 5

Rings Wide Dips – Level 6

Rings-Turned-Out Dip Variations

Maltese Hold – Level 17

Weighted Dips

Chapter 27: MULTI-PLANE EXERCISES, CORE, AND LEGS

Muscle-ups and Inverted Muscle-ups

Muscle-up Negatives – Level 3

Kipping Muscle-ups – Level 4

Muscle-ups – Level 5

Wide / No-False-Grip Muscle-ups – Level 6

Strict Bar Muscle-Ups – Level 7

Straddle Front Lever to Muscle-up to Advanced Tuck Planche – Level 8

L-Sit Muscle-up – Level 8

One-Arm-Straight Muscle-up – Level 9

Felge Backward, Straight-Body to Support – Level 10

Front Lever Muscle-up to Straddle Planche – Level 11

Felge Backward, Straight-Body to Handstand – Level 12

Straight-Body Rotation to Handstand – Level 14

Butterfly Mount – Level 15

Elevator / Inverted Muscle-up to Handstand – Level 17

Elbow Levers

Two-Arm Elbow Lever – Level 5

Rings Two-Arm Elbow Lever – Level 6

One-Arm Straddle Elbow Lever – Level 7

One-Arm, Straight-Body Elbow Lever – Level 8

Flags

Ab Wheel

25s Plank – Level 2

60s Plank – Level 3

One-Arm, One-Leg Plank – Level 4

The Plank Position

Knees Ab Wheel – Level 5

Ramp Ab Wheel – Level 6

Ab Wheel Eccentrics – Level 7

Full Ab Wheel – Level 8

Ab Wheel + 20 lbs. – Level 9

One-Arm Ab Wheel – Level 10

Specific Rings Elements

Rings Statics

Rings-Turned-Out L-Sit – Level 5

Rings-Turned-Out Straddle L-Sit – Level 6

Back Lever – Level 7

Front Lever – Level 8

Rings 90-Degree V-Sit – Level 9

Iron Cross / Straddle Planche – Level 10

Full Planche – Level 14

Inverted Cross – Level 16

Rings Kipping Skills

Kip to Support – Level 6

Back Kip to Support – Level 7

Straight-Arm Kip to L-Sit – Level 9

Straight-Arm Back Kip to Support – Level 10

Back Kip to Handstand – Level 11

Straight-Arm Kip to V-Sit / Kip to Cross or L-Sit Cross – Level 13

Back Kip to Cross or L-Sit Cross – Level 14

Back Kip to Straddle Planche – Level 15

Rings Felge Skills

Felge Forward to Support (Piked Body) – Level 6

Felge Backward to Support (Piked Body) – Level 7

Felge Forward to Support (Straight Body) – Level 9

Felge Backward to Support (Straight Body) – Level 10

Felge Backward to Handstand (Straight Body) – Level 12

Felge Forward to Cross (Straight-Arm, Bent Body) – Level 13

Felge Forward to Straddle Planche (Straight-Arm) – Level 14

Felge Forward to Handstand (Straight-Arm, Straight-Body) – Level 15

Squats

Asian Squat – Level N/A

Parallel Squat – Level 1

Full Squat – Level 2

Side-to-Side Squat – Level 3

Pistols (Single-Leg Squats) – Level 4

Weighted Pistols – Levels 5+

Other Leg Exercises

Miscellaneous Exercises

Resources

About the Author