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 Post subject: Overcoming Gravity's Information and Table of Contents
PostPosted: Mon Nov 14, 2011 11:08 pm 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

Pages: 542
List Price: $49.95
Purchase on Amazon


Back of the book description
Quote:
Overcoming Gravity takes the reader on a journey through logically and systematically constructing a strength oriented bodyweight workout routine. Additionally, the book delves into how to adequately prepare the body for the rigors of bodyweight training and specifies avenues to pursue concerning health and injury management. Finally, it provides information about the proper execution of the exercises and techniques along with sample programming to assist in designing well-balanced routines.



I apologize for the forum formatting. It doesn't show tab spaces, so the TOC looks sloppy.

TABLE OF CONTENTS

Introduction

Part I – How to construct your own workout routine 1

Chapter 1: Laying the foundation 3
Decreased leverage is the key to bodyweight strength 3
Open and closed kinetic chain exercises 5
Chapter 1 summary 7

Chapter 2: The basics of the physiology of strength 9
The repetition continuum 9
Muscle fiber types 11
Motor units and the central nervous system 11
Neural increases in strength 12
The role of the central nervous system 14
Other tidbits 14
Chapter 2 summary 17

Chapter 3: Setting and achieving goals 19
Selecting goals 19
Commitment to achievement 21
Chapter 3 summary 23

Chapter 4: Maintaining structural balance 25
Looking out for our shoulder health 25
The simple method of maintaining structural balance 26
The complex methods of exercise selection 27
The why of structural balance 30
Chapter 4 summary 32

Chapter 5: Skill and strength progression charts 33
How to use the charts 33
Competency level in skill and strength progressions 35
Categorizing competency into levels 36
Recommendations for training 37
Chapter 5 summary 40
Charts 41

Chapter 6: The basic hierarchy of a routine 45
Warm up and skill development 47
The core of the workout 49
Prehabilitation, mobility, and flexibility 50
Chapter 6 summary 53

Chapter 7: Structuring the routine 55
Full body routines versus splits 55
Compounds versus isometrics 56
Goals and exercise selection 57
Selecting exercises 58
Exercise order 59
Consolidation of exercises into a routine 60
Chapter 7 summary 62

Chapter 8: Programming 63
Intra-workout programming and linear progression 64
Stress, adaptation, supercompensation, fitness, and fatigue 65
Basic periodization and inter-workout structure 67
Types of exercises 68
Repetitions and Sets 70
Regular range of motion exercises 71
Isometrics 74
Eccentrics 75
Repetitions conclusions 76
Rest times per set and intra-workout structure 78
General strength and isometrics 79
Routines 81
Grease the groove 82
Core work 83
Termination of workouts 84
Chapter 8 summary 86

Chapter 9: Programming and advancing 87
Intra-mesocycle factors 88
Novice level 88
Linear Progression and weekly scheduling 89
Types of exercises and recommendations 90
Ending a cycle 90
Intermediate level 91
Weekly scheduling 91
Splits 92
Types of exercises and recommendations 94
Ending a cycle 94
Advanced level 96
Weekly scheduling 96
Types of exercises and recommendations 100
Routines 101
Ending a cycle 102
Inter-mesocycle factors 103
Deloading 103
Maximal strength testing 104
Workout restructuring 104
Elite strength 106
Additional considerations regarding programming 107
Chapter 9 summary 109

Chapter 10: A brief look at overreaching and overtraining 111
Overreaching 111
Overtraining 112
Chapter 10 summary 114

Chapter 11: Cross training and cardio 115
Cross training 115
Parkour and other sports 116
Cardio 118
Chapter 11 summary 122


Part II – Management of Health and Injuries 123

Chapter 12: The facets of injuries 125
Addressing pain and soreness 125
Guidelines for training with soreness 126
The etiology of injury 127
Factors that affect propensity for injuries 130
Neurological factors 130
Musculoskeletal factors 131
Acute and chronic injuries 132
Acute injuries 132
Chronic injuries 133
Chapter 12 summary 135

Chapter 13: General evaluation of injuries and rehabilitation approach 137
General evaluation of injuries 137
General recommended approach 140
Chapter 13 summary 142

Chapter 14: Programming around injuries and general rehabilitation 143
Intra-limb exercise 143
Opposite limb exercise 144
Unaffected limbs and other areas 145
General concepts of programming for rehabilitation 146
Setting the exercise prescription 148
Chapter 14 summary 150

Chapter 15: Common bodyweight training injuries 151
Tendonitis 152
Muscle strains 161
Tension headaches 169
Costochondritis / tietze syndrome 170
Thoracic-spine / scapulas / ribs 171
The low back 172
Impingement 177
AC joint issues 178
Arm radiculopathies / Radiating pain 179
Wrist pain 183
Cracking, popping, clicking, crunching, snapping, etc. 184
Cramping 189
General imbalance 190
Chapter 15 summary 193

Chapter 16: Prehabilitation, mobility, and flexibility 195
Prehabilitation 195
Mobility and flexibility with injury 196
The physical aspect of rehabilitation 197
Gate control theory and beyond 198
How much is too much? 199
The psychological aspect of rehabilitation 199
What to do? 200
General comments on stretching and flexibility 201
The hips 203
The back 206
The shoulders 209
The elbows 215
The wrists 216
Chapter 16 summary 219

Chapter 17: Summation of of health and injury management 221
Chronological treatment of injuries 221
Exercise and injury 222
Pain 224
Range of motion and strength 225
Stretching 227
Goals and injuries 227
Chapter 17 summary 229

Chapter 18: Lifestyle factors 231
Sleep 231
Nutrition 233
Metabolic Flexibility 236
Workout nutrition 237
Supplementation 237
Working out while sick 238
Chapter 18 summary 240


Part III – Reference materials 241

Appendix A: Sample programming 243
Introduction 243
Warmup 244
Skill Work 247
Level 1 and 2 248
Level 3 and 4 249
Level 5 and 6 252
Level 7 and 8 256
Level 9 and 10 258
Level 11 and 12 263
Routines 267
Proposed 5/3/1 for Bodyweight Exercises 269
Prehabilitation / Mobility / Flexibility 272
Key Tips to Remember 273
Hierarchy of progression 273
Conclusion 274

Appendix B: Exercise pictorial descriptions, techniques, & tips 275

Recommended Equipment 275

Page #1 on the skill and strength progression charts 276
Handstands 276
Rings Handstands 288
Handstand Pushups 292
Rings Handstand Pushups 300
Press 303
Press Handstands 304
Rings Press Handstands 311
Straight Arm Press Handstands 322
L-sits, Straddle-Ls, V-sits, Manna 333

Page #2 on the skill and strength progression charts 344
Back Lever 344
Front Lever 354
Front Lever Pullups 362
Rowing 369
Pullups 374
Rings Pullups + One Arm Chinups 379
Weighted Pullups 387
Explosive Pullups 388
Iron Cross 399

Page #3 on the skill and strength progression charts 410
Planche 410
Rings Planche 424
Planche Pushups 431
Rings Planche Pushups 437
Pushups 439
One Arm Pushups 452
Dips 457
Ring Dips 463
Weighted Dips 471

Page #4 on the skill and strength progression charts 472
Muscle Ups + Inverted Muscle Ups 472
Elbow Levers 487
Flags 491
Ab Wheel 493
Rings Full Statics 496
Rings Kipping Skills 499
Rings Felge Skills (Forward and Backward Rolls) 509

Miscellaneous exercises 518

Appendix C: Extra Charts 519
Extra Charts 520
Concentrics, Isometrics, Eccentrics charts 528
How to construct a workout routine in one page 529


Any comments or questions may be asked below.


Updated Acknowledgements

Part I – How to construct your own workout routine

I have no specific books to reference aside from Mark Rippetoe's Starting Strength as inspiration for linear progression. The rest of this book and what it entails is born of the Internet generation. All of the background theory and information on programming was learned on Madcow's old Geocities site which is now defunct. StrongLifts has a backup of the entire site referenced below. I applied much of that training theory from barbells to bodyweight which you will see. The daily undulated periodization (DUP) protocol and other more advanced periodization models applied to bodyweight were from the 3 part series on abcbodybuilding referenced below. Ido Portal also gave some pointers on variations of structuring routines.

http://stronglifts.com/madcow/index.htm
http://www.abcbodybuilding.com/periodization1.pdf
http://www.abcbodybuilding.com/periodization2.pdf
http://www.abcbodybuilding.com/periodization3.pdf

References to history bodyweight feats in Chapter 9 are from John Gill's website.
http://www128.pair.com/r3d4k7/Chinups.html

Part II – Management of Health and Injuries
Mobility, prehabilitation, and rehabilitation work is all from physical therapy,.previous gymnastics experience, and Gymkana. The other major contributor was Roger Harrell's Drills and Skills. Specifically, the three contributors that come to mind when discussing strength, mobility, injury prevention, etc there were Roger Harrell, Valentin Uzunov, and Blair Lowe. Wrist pushups are from Coach Sommer. LYTPs from Dave Draper's site.
http://drillsandskills.com
A big thank you to Robb Wolf and the Paleo community for nutrition.

Part III – Reference materials

Exercise pictorial descriptions, techniques, & tips are born of the FIG code of points and descriptions which you will read about later in chapter 5. The core of understanding these strength and skill movements comes from previous gymnastics coaches, Gymkana, and Roger Harrell's Drills and Skills. Specifically, the three contributors that come to mind when discussing strength, mobility, injury prevention, etc there were Roger Harrell, Valentin Uzunov, and Blair Lowe.
Other minor contributions to specific skill sets are Jim Bathurst/Jack Arnow (one arm chinups), Ido Portal (some scapular positioning), and Coach Sommer (circle front levers, manna progression, maltese).



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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Tue Nov 15, 2011 9:34 am 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
Quote:
So is this going to be beginner-oriented? Is this written for more like the gymnast guys? Can I get it in bookstores?


Beginner and intermediate oriented. Although it does have more advanced training ideas for when you get that far. You can see this in the programming chapter titles (e.g. chapters 8 and 9) as well as sample programming.

It's written for upper bodyweight strength training. Gymnasts included. I would imagine most of the other people who would be interested are people involved with Parkour, martial arts, breakdancing, MMA, wrestling, etc. since Rings and Parallette centered training is often superior for weights in these types of sports and athletic events.

Bookstores, no. Only available through Amazon. If we went through a real publisher instead of self publishing it would probably take another couple thousand dollars and another year or two to get the book out....



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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Wed Nov 16, 2011 9:07 am 

Joined: Tue Mar 01, 2011 11:29 am
Posts: 9
Location: Israel
Hi Steven
Thank you for the update
I was wondering , I saw that the book is focus on upper body exercise, is the programming section talk about integrating lower body exercises (body weight exercises or weighted exercises like Squat, Deadlift or Olympics weightlifting ) something like Jim Bathurst article "bodyweight skill integration with barbell work". If not maybe it will be a good idea for fuetere article.
Anyway looking forwards to hold that book


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Wed Nov 16, 2011 11:16 am 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
kobi yemini wrote:
Hi Steven
Thank you for the update
I was wondering , I saw that the book is focus on upper body exercise, is the programming section talk about integrating lower body exercises (body weight exercises or weighted exercises like Squat, Deadlift or Olympics weightlifting ) something like Jim Bathurst article "bodyweight skill integration with barbell work". If not maybe it will be a good idea for fuetere article.
Anyway looking forwards to hold that book


I recommend using weights for the lower body in the book generally just because I feel they are superior for building strength and athleticism. So in my ideal world most people would be using upper body bodyweight exercises for strength, and lower body weights for strength/power.

But yes, a future article may be written on combining bodyweight and weighted exercises.



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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Mon Nov 21, 2011 5:52 am 
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Joined: Tue Nov 09, 2010 4:44 am
Posts: 289
Location: lugano, switzerland
Hi Steven,
Amazon is showing the book as "in stock", is it? it says it's been published on november 12.


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Mon Nov 21, 2011 7:28 am 

Joined: Tue Mar 01, 2011 11:29 am
Posts: 9
Location: Israel
I place an order so I guess it's published.
That was faster then Coach Sommer book ;)


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Mon Nov 21, 2011 8:09 am 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
Hey guys,

Yeah, I put the "release date" on the date I submitted it since I didn't know when it would actually be out. But the actual release date is today (well, yesterday technically). I can't really change it now, so it is what it is. Minor detail though.

Happy to annouce that we are finally done and it's available for purchase on Amazon. :)

Purchase on Amazon



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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Mon Nov 21, 2011 10:29 am 
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Joined: Tue Nov 09, 2010 4:44 am
Posts: 289
Location: lugano, switzerland
order placed!
thanks.


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Mon Nov 21, 2011 2:31 pm 

Joined: Sun Nov 13, 2011 4:14 pm
Posts: 729
Congratulations on the release, finally!
Looking forward to reading it.


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Thu Nov 24, 2011 2:03 am 

Joined: Thu Mar 24, 2011 11:48 pm
Posts: 65
Just ordered mine. Very much looking foreward to reading it.


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Tue Nov 29, 2011 11:39 am 

Joined: Tue Nov 29, 2011 10:10 am
Posts: 47
I signed up for the forum just to say "Thanks". I ordered my copy today, and am very excited about this.


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Tue Nov 29, 2011 12:33 pm 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
I hope you guys enjoy.

Don't forget to comment in the feedback thread once you've read through it.



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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Fri Dec 02, 2011 5:10 am 
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Joined: Tue Nov 09, 2010 4:44 am
Posts: 289
Location: lugano, switzerland
I received the book yesterday, wow it's huge!! it's gonna be a looong read. I'm very impressed with it, well done guys!
seems to be by far the best book on the subject, 50bucks very well spent.
I'll review on amazon once done with it.
steven, thanks for living up to my expectations.
if feasible, I advise you to upload an extensive book preview, it's the deciding factor I use to buy books. It's the first time I buy a book from amazon that doesn't have it.


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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Sat Dec 03, 2011 11:29 am 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
alberto giuliani wrote:
I received the book yesterday, wow it's huge!! it's gonna be a looong read. I'm very impressed with it, well done guys!
seems to be by far the best book on the subject, 50bucks very well spent.
I'll review on amazon once done with it.
steven, thanks for living up to my expectations.
if feasible, I advise you to upload an extensive book preview, it's the deciding factor I use to buy books. It's the first time I buy a book from amazon that doesn't have it.


I try, haha.

Good reviews on Amazon are always good.

I'm working on uploading some book previews. The system they use for look inside is pretty weird, so I'm going to try to make my own over winter break and upload it sometime in December.



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 Post subject: Re: Overcoming Gravity's Information and Table of Contents
PostPosted: Fri Dec 09, 2011 12:06 pm 

Joined: Sat Oct 16, 2010 8:56 pm
Posts: 1571
The "Search Inside This Book" feature is now active on Amazon. :)

Check it out on Amazon



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