Recommended Books Related to Training:
Much of the background theory and information on programming was acquired from Madcow's old Yahoo GeoCities website, which is now defunct. However, StrongLifts has a backup of the entire site. I've included a link below. I applied much of this training theory, from barbells to bodyweight. The daily undulated periodization (DUP) protocol and other more advanced periodization models applied to bodyweight were acquired from the three-part series on ABC Bodybuilding, which is also now defunct. http://stronglifts.com/madcow/index.htm
Information on mobility, prehabilitation, and rehabilitation work was acquired from earning my Physical Therapy degree at the the University of Maryland School of Medicine, from previous gymnastics experience given by coaches at Fairland Achletics, Gymkana's coaches and volunteer staff, Roger Harrell's Drills and Skills and message board contributors Roger Harrell, Valentin Uzunov, and Blair Lowe. LYTPs from Dave Draper's site. Wrist pushups from marcial artists. Additional thanks to Chad Cilli for reviewing the science behind this. http://drillsandskills.com
Exercise piccorial descriptions, techniques, and tips were conceived from the FIG Code of Points and descriptions. The core of understanding these strength and skill movements comes from previous gymnastics coaches, Gymkana, and Roger Harrell's Drills and Skills along with contribucors like Roger Harrell, Valentin Uzunov, and Blair Lowe. Other minor details for specific skill sets are Jim Bathursc/Jack Arnow (one-arm chin-ups), Ido Porcal (some scapular positioning and structuring routines), and Coach Sommer (circle front levers, manna progression, maltese, and a few muscle-up progressions).
Thousands of repetitions for collagen and cartilage rehabilitation: Science, Theory and Clinical Application in Orthopaedic Manual Physical Therapy: Applied Science and Theory by OlaGrimsby and Jim Rivard; pages 50, 168, 326.
Protein Timing: The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Schoenfeld BJ, Aragon AA, Krieger JW. PUBMED ID:24299050
Historical bodyweight feats fromJohn Gill's website; Olympic weightlifting feats from IWF:
Prilepin Tables:
Review of Central Nervous System (CNS) Fatigue:
Hypertrophy:
Tempo and Hypertrophy:
Non-functional Hypertrophy - Sarcoplasmic vs. Myofibrillar Hypertrophy:
Efficacy of different Types of Periodization and Strength:
Superiority of> 65% 1 RM for strength and hypertrophy in untrained populations, although good strength and hypertrophy in < 60% group: http://ncbi.nlm.nih.gov/pubmed/25530577
Analysis of Passive Rest, Active Rest, and Active Recovery:
Methods of Injury Prevention: Strength training, stretching, proprioception, and combinations - The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomized controlled trials:
Periodization Overview:
The rest of my ideas or implementation of ideas have come from the time I spent coaching the Gymkana gymnastics troupe, as well as my personal training. The Athletic Profiing video linked above is one of the best introductions to application of periodization.
Steven Low is a former gymnast and coach who has spent thousands of hours independently researching the scientiflc foundations of health, fitness and nutrition. His unique knowledge base enables him to offer numerous insights into practical care for injuries. Steven holds a Bachelor of Science in Biochemistry from the University of Maryland, College Park, as well as a Doctorate of Physical Therapy from the University of Maryland, Baltimore. During his time at UMCP, Steven performed with Gymkana, an exhibitional gymnastics troupe. Since then, he has coached Gymkana athletes and currently serves as a senior trainer for Dragon Door's Progressive Calisthenics Certification (PCC). Steven's training is varied and intense, with a focus on gymnastics, parkour, rock climbing, and sprinting. Feats of strength include: full back lever, full front lever, four one-arm chin-ups on both arms, ten-second iron cross, straddle planche on rings, five reps of +190-lbs. dips, + 130-lbs. pull-ups, +70-lbs. strict muscle-up on rings, eight freestanding handstand pushups on paralettes, five hollow back presses, and twenty degrees off full manna. He is currently working on achieving the full planche and elevator.
For more information, please visit www.stevenlow.org
Questions about Overcoming Gravity may be addressed to Steven directly via Reddit.
https://www.reddit.com/r/overcominggravity
Made in the USA
Middletown, DE
27 September 2018