Free Ebook Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)
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Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)
Free Ebook Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)
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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.
For a book preview including Table of Contents, Introduction, Chapter 1-3, and Charts, see: http://stevenlow.org/book/
Note: This book does not contain primary gymnastics skill work like cartwheels, tumbling, swings, giants, etc.
v2.1 4/17/17: ~25 editing and illustration errors are fixed.
v2.2 5/2/17: Page 38 missing fixed. Page available: http://stevenlow.org/wp-content/uploads/2017/05/Page38.pdf
Product details
Paperback: 598 pages
Publisher: Battle Ground Creative; 2 edition (November 18, 2016)
Language: English
ISBN-10: 0990873854
ISBN-13: 978-0990873853
Product Dimensions:
8.5 x 1.4 x 11 inches
Shipping Weight: 3.3 pounds (View shipping rates and policies)
Average Customer Review:
4.7 out of 5 stars
131 customer reviews
Amazon Best Sellers Rank:
#10,870 in Books (See Top 100 in Books)
As someone who never did organized gymnastics in my youth I'm finding the joy of body weight fitness later in life... I've been messing around with handstands and other more difficult yoga holds. After plateauing and not finding a way around my lack of consistency in handstand (after several months of consistent practice) I decided to add some strength/gymnastic type exercises to my workouts.This initially consisted with a lot internet reading, youtube watching and self practice, while I did improve I feel like I could do better. So I set out to find a book (or program) that breaks down gymnastics training progressions. The first edition of the book sounded good, but disorganized - after a little research I found that the second edition was only a few weeks away from release. I so decided to wait and get this book as soon as released. What can I say other than wow... I had NO CLUE how much I didn't know when it came to the subject of body weight training/skills progression. The amount of information in detail, the coverage of all topics relating to the subject.. just wow - this book is worth every penny of the $50 I paid.The best part is that not only does the book expertly cover topics of gymnastic progression, but also programming workouts to reach a progression goal, injury awareness/avoidance/rehabilitation, and so much more.The author is the real deal. This is a guy who did gymnastics a college level and went on to get his PhD in Physical Therapy. He clearly has a deep passion and understanding for the topics covered and I'm really impressed with what he put together. I've also visited his reddit sub and while I've never personally asked him a question, the author is in there answering questions all the time - if you're considering learning more about body weight fitness and or gymnastics progression look no further, this is the book.
This book has been nothing short of life-changing for me. After a few months of diligent practice, I am stronger, leaner, and more flexible than I have ever been in my entire life. I have dropped over 25 lbs and have put on a considerable amount of muscle. For the first time in my life I have a six pack, which I did not have even doing a P90X/Insanity hybrid, but that's not the best part. The strength gains that I have made are nothing short of phenomenal. I have increased my big 3 lifts by over 50 lbs, without even working on them! I am able to do single leg squats, handstands, L-sit ring muscle-ups, single-arm push-ups, straddle back lever, tuck planche, and even the elbow lever, as pictured on the cover. I could not do anything close to this before I bought this book. However, the progressions outlined in the book for these exercises are by far the hardest thing that I have ever done physically. It does not compare to any off-the-shelf program in terms of shear difficulty, so be prepared to fail, alot. The author does, however, teach you the necessary concepts of how to tailor your program specifically for your goals and abilities, which will enable you to progress, without injury, much faster and achieve far greater results than anything you can buy from an infomercial. Although, it does require a bit more work on the user's end in terms of programming and assessment. Short of finding an actual coach, this book delivers in way that I hitherto simply would not have believed possible. PS: I would recommend buying an ab wheel, rings, parallettes, pull-up bar, dip bar, and a 20 ft rope. These are the tools I am using in my progressions, in addition to barbells for certain exercises, i.e. push press to develop strength for the handstand. I wouldn't say that all this equipment is absolutely necessary, but it is a tremendous asset. If you're on a budget, I'd say just buy, or make, some rings. Rings are mandatory IMO.UPDATE: After 9 months of gymnastics training, I have lost about 60 lbs total, going from 237 lbs down to 177 lbs, and going from 24% body fat down to 11%. I am currently working on the inverted muscle up aka "elevator" as well as the iron cross, and I am very close to achieving both. Aside from hurting my leg due to falling off my p-bars, I have not sustained any injuries and all of the programming and progression advice in the book has paid off tremendously. Of course I have been training between 1-5 hours per day, 6-7 days per week, and using a very strict diet/sleep schedule, so my results may not be typical for most. My life has been completely changed and I can only imagine what another 9 months of training will bring.
This juggernaut of a book (just look at the number of pages) is the best bodyweight book I've come across. I waited for it to come out after hearing there was going to be a second edition. I wasn't disappointed. The author seriously put a lot of energy in this book. It is accessible (with some concentration), technical, and thorough.I got this book because I wanted to understand bodyweight exercises at a deeper level and be able to integrate them into my workout routine. This book gave me the tools to do that. If you are obsessively methodical like I am, this is a good book.Personally, I also like to integrate freeweights for some workout components (particularly legs). If this is you too, then I would seriously recommend two books in addition to this one:Starting Strength: Basic Barbell Training, 3rd editionPractical Programming for Strength Training
Absolutely phenomenal book, it has been the basis of my strength training for almost the past two years, and I've seen incredible results. The book lists realistic progression techniques, exercises, and periodization methods for beginner to advanced athletes. While it's focused towards bodyweight athletes, I would recommend this book to anyone looking to learn more about the methodology and systematic approaches they can apply to their strength training.
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