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
