Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

Title Page
Copyright
Contents
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