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Overcoming

Gravity

A Systematic Approach

to Gymnastics and

Bodyweight Strength

Overcoming Gravity
A Systematic Approach to Gymnastics
and Bodyweight Strength
by Steven Low
Illustrations by Valentin Uzunov

Copyright © 2011 Steven Low All rights reserved.

ISBN: 1467933120 ISBN-13: 978-1467933124

DEDICATION

This book is dedicated to everyone who loves training bodyweight skills and to those who have pioneered the extraordinary capacity of human movement

ACKNOWLEDGMENTS

Many thanks to...

Chris Salvato for the motivation to write the book, and for co-founding eatmoveimprove.com with me to put out quality health, fitness, and injuries articles. Also, for writing most of chapter 3 and other editing.

Valentin Uzunov for the all of the illustrations for the exercise section and the cover. KC Parsons for editing and obtaining photographs and images. Nick Parente, Sharon, Justine and Emily for assisting with photographs and/or images.

The contributions of Christopher Sommer & Ido Portal to the gymnastics & bodyweight community.

DISCLAIMER

By using Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (hereafter as referred to the "Book"), you (hereafter referred to as the "User") signify your agreement to these Terms and Conditions. If you do not agree to all of these Terms and Conditions of use, do not use the Book!

The use of the Book and suggested workouts, exercise routines, nutritional suggestions, or other suggestions is at your own risk. In no event shall the Book, its author, editors, illustrators, its suppliers, or any third parties mentioned in the Book be liable for any damages in the future including, but not limited to, heart attacks, muscle strains, pulls to tears, neck, back, shoulder, elbow, wrist, hand, finger, and/or hip injuries, and other illness/disease, or injury/damage (mental, physical, financial), however caused, occurring during or after altering any personal nutritional/fitness/lifestyle habits or actions. The Book and author do not assume any responsibility for any aspect of healthcare administered with the aid of content available in the Book. User understands that any and all advice/programs concerning exercise not done under supervision of a qualified trainer and nutrition is for educational purposes only. User understands nutritional advice is not intended as a substitute for professional medical advice, diagnosis or treatment. User has been advised to seek medical advice from a physician before altering their nutritional daily diet or beginning an exercise program.

CONTENTS

Introduction

Part 1 - How to construct your workout routine ... ... 1
Chapter 1: Laying the foundation ... ... 3
Chapter 2: The basics of the physiology of strength ... ... 9
Chapter 3: Setting and achieving goals ... ... 19
Chapter 4: Maintaining structural balance ... ... 25
Chapter 5: Skill and strength progression charts ... ... 33
Chapter 6: The basic hierarchy of a routine ... ... 45

Chapter 7: Structuring the routine ... ... 55
Chapter 8: Programming ... ... 64
Chapter 9: Programming and advancing ... ... 87

Chapter 10: A brief look at overreaching and overtraining ... ... 111
Chapter 11: Cross training and cardio ... ... 115
Part II - Management of Health and Injuries ... ... 123
Chapter 12: The facets of injuries ... ... 125
Chapter 13: General evaluation of injuries and rehabilitation approach ... ... 137
Chapter 14: Programming around injuries and general rehabilitation ... ... 143
Chapter 15: Common bodyweight training injuries ... ... 151

Chapter 16: Prehabilitation, mobility, and flexibility ... ... 195
Chapter 17: Summation of of health and injury management ... ... 221
Chapter 18: Lifestyle factors ... ... 231

Part III - Reference materials ... ... 241
Appendix A: Sample programming ... ... 243
Appendix B: Exercise pictorial descriptions, techniques, & tips ... ... 275
Page #1 on the skill and strength progression charts ... ... 276
Page #2 on the skill and strength progression charts ... ... 344
Page #3 on the skill and strength progression charts ... ... 410

Page #4 on the skill and strength progression charts ... ... 472
Appendix C: Extra Charts ... ... 519

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