Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)

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. 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 Train Like a Superhero'I recommend this book to all personal trainers, training geeks, and people who just want to learn about different training methods and philosophies.” ―JC Santana, author of Functional Training#1 Best Seller in Physical Education and CoachingBody and Brain Training Designed to Unlock Your Amazing Hidden PotentialChange your life. Many of us have forgotten how to move correctly. We live with muscular imbalances, constant pain, and low energy. Adam Sinicki is on a mission to change this. He is best known for his YouTube channel “The Bioneer”, where he provides expertise on functional training, brain training, productivity, flow states, and more.Be better than just functional. Currently, functional training is exercise as rehabilitation. It aims to restore normal, healthy strength and mobility using compound and multi-faceted movements. In Functional Training and Beyond, Adam reveals how to become “better than just functional.” We can improve our physical performance and our mental state. We can train to move better, think more clearly, feel energetic, and live more efficiently.Advanced way to train. Until now working out has had one of two goals─get bigger or get leaner. But why are those the only goals? What if there was a third, practical, healthy and exciting way to train our body and our mind? Learn how we can train our brains just like our bodies, and how to incorporate this into a comprehensive, well-rounded program.Discover:New ways to train body and mindTraining for greater mobility, less pain, improved mood, and increased energyThe fun of training with kettlebells, calisthenics, clubbells, street workouts, animal moves, handstands, rope climbs, isometrics, and moreFans of Overcoming Gravity, You Are Your Own Gym, The World's Fittest Book, New Functional Training for Sports, or Calisthenics for Beginners―discover a new and better way to train both your body and mind in Functional Training and Beyond! 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 and 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 on health and injury management, factors that contribute to a successful routine, and actual program implementation