Overcoming Gravity A Systematic Approach To Gymnastics And Bodyweight Strength Second Edition

Author: Steven Low
Publisher: Battle Ground Creative
ISBN: 0990873854
Size: 75.61 MB
Format: PDF, Docs
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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 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 additional book information for the Table of Contents, Introduction, Chapter 1, 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


Overcoming Gravity A Systematic Approach To Gymnastics And Bodyweight Strength

Author: Steven Low
Publisher: CreateSpace Independent Publishing Platform
ISBN: 1467933120
Size: 76.32 MB
Format: PDF, Docs
View: 5641
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Update: The 2nd Edition of Overcoming Gravity is available on Amazon! Click on the above link to the new edition or Amazon search for the ISBN "0990873854" or for "Overcoming Gravity Second Edition"

The first edition is not available for purchase anymore.

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength is a 542 page comprehensive guide to the most overlooked, yet most powerful elements of strength training.

In this book, Steven Low takes the reader on a journey through logically and systematically constructing a strength oriented bodyweight workout routine. With a highly systematic and scientific approach, Steven delves into the exercise physiology behind strength training and how to adequately prepare the body for the rigors of bodyweight training. Using the same rigor and attention to detail, Overcoming Gravity also includes recommendations for all bodyweight athletes concerning health and injury management. Unlike other books on this topic, it provides extremely comprehensive sample programming to assist in the design of a well-balanced routine, including information about the proper execution of the exercises and techniques.

If you prefer your books on fitness and health to include data, science and effective recommendations, then Overcoming Gravity is an ideal addition to your library.

Note: this book contains no bodyweight leg exercises, or primary gymnastics work (cartwheels, tumbling, swings, giants, etc.). It is devoted solely toward upper body strength and skill development with gymnastics exercises.

"I'll say it straight: Overcoming Gravity is the best book money can buy on gymnastics and bodyweight strength--period! This book reads like what it is--an absolute labor of love, an all-encompassing masterpiece written by a bona fide genius in the field. This book wasn't written to make a ton of money. There is so much advanced training information in this huge volume that it could have easily been watered-down and split into ten books...maybe more. Overcoming Gravity has the power to change the way you train--not just for a handful of workouts, but for an entire lifetime. Buy this book!"
---Paul "Coach" Wade, best-selling Dragon Door author of Convict Conditioning and Convict Conditioning 2


Complete Calisthenics The Ultimate Guide To Bodyweight Training

Author: Ashley Kalym
Publisher: Lotus Pub
ISBN: 1905367546
Size: 77.13 MB
Format: PDF, Mobi
View: 5149
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Using solely their bodyweight for resistance and relying on minimal equipment, readers will learn how to perform a range of exercises, such as push-ups, pull-ups, core exercises, and lower body exercises. Read this book, and develop the strongest and most capable physique ever.

Complete Calisthenics includes everything you need to know, such as;

Step-by-step instructions with over 500 photographs to guide you through the exercises.

Nutritional advice with simple-to-follow diet plans and sample diets.

Program creation to suit your needs.

Complete Calisthenics is the most detailed and comprehensive bodyweight exercise manual available on the market today. It is for anyone; male or female, beginner or advanced who is interested in building complete strength and taking their workouts and themselves to the next level.


Becoming A Supple Leopard 2nd Edition The Ultimate Guide To Resolving Pain Preventing Injury And Optimizing Athletic Performance

Author: Kelly Starrett
Publisher: Victory Belt Publishing
ISBN: 1628600837
Size: 44.90 MB
Format: PDF, ePub, Mobi
View: 2380
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Updated and expanded with more than 80 pages of new content!

Improve your athletic performance, extend your athletic career, treat stiffness and achy joints, and prevent and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or masseur. In Becoming a Supple Leopard, Dr. Kelly Starrett—founder of MobilityWOD.com—shares his revolutionary approach to mobility and maintenance of the human body and teaches you how to hack your own movement, allowing you to live a healthier, more fulfilling life. This new edition of the New York Times and Wall Street Journal bestseller has been thoroughly revised to make it even easier to put to use.

Want to truly understand the principles that guide human movement? Becoming a Supple Leopard lays out a blueprint for moving safely and effectively through life and sport. Want to learn how to apply those principles to specific movements, whether you are doing squats in the gym or picking up a bag of groceries? Hundreds of step-by-step photos show you not only how to perform a host of exercise movements, such the squat, deadlift, pushup, kettlebell swing, clean, snatch, and muscle-up, but also how to correct the common faults associated with those movements. Frustrated because you can’t perform a certain movement correctly due to range of motion restrictions? Breaking the body down into 14 distinct areas, Starrett demonstrates hundreds of mobilization techniques that will help you resolve restrictions and reclaim your mobility. Unsure how to put it all together into a program that addresses your individual needs? This updated edition lays out dozens of prescriptions that allow you to hone in on a specific limitation, a nagging injury, or an exercise fault that you just can’t seem to get right. It even offers a 14-day full-body mobility overhaul.

Performance is what drives us as human beings, but dysfunctional movement patterns can bring the human body to an abrupt halt. Often, the factors that impede performance are invisible even to seasoned athletes and coaches. Becoming a Supple Leopard makes the invisible visible. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from physical restrictions, this one-of-a-kind training manual will teach you how to harness your athletic potential and maintain your body.

Learn how to perform basic maintenance on your body, unlock your athletic potential, live pain-free…and become a Supple Leopard.

This step-by-step guide to movement and mobility will show you how to:

Move safely and efficiently in all situations

Organize your spine and joints in optimal, stable positions

Restore normal function to your joints and tissues

Accelerate recovery after training sessions and competition

Properly perform strength and conditioning movements like the squat, bench press, pushup, deadlift, clean, and snatch

Build efficient, transferable movement patterns and skill progressions from simple to more advanced exercises

Identify, diagnose, and correct inefficient movement patterns

Treat and resolve common symptoms like low back pain, carpal tunnel, shoulder pain, and tennis elbow

Prevent and rehabilitate common athletic injuries

Use mobilization techniques to address short and stiff muscles, soft tissue and joint capsule restriction, motor control problems, and joint range of motion limitations

Create personalized mobility prescriptions to improve movement efficiency

Free Style Maximize Sport And Life Performance With Four Basic Movements

Author: Carl Paoli
Publisher: Victory Belt Publishing
ISBN: 1628600209
Size: 24.17 MB
Format: PDF, ePub, Docs
View: 6585
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The New York Times bestseller!
Everyone cares about physical performance and the fitness industry offers an infinite number of solutions to improve it. But who has the best solution and how do we know if and how it will work for us? After over 15 years of training as an elite gymnast and over a decade of coaching, Coach Carl Paoli offers a fresh philosophy on training by connecting movement styles to fit your specific purpose, while also giving you a simple framework for mastering the basics of any human movement.

Freestyle: Maximize Your Sport and Life Performance with Four Basic Movements is an interactive way to learn how the body is designed to move through space and how to interact with our constantly changing surroundings. Using this framework and four basic movements, Paoli will help you maximize your efforts in sport and life, regardless of specialty.

 
Despite Carl's experience as an elite gymnast and a renowned CrossFit coach, this is not a book about gymnastics, CrossFit, or any specific fitness program. Rather, it is a unique take on how Carl studies and teaches human movement and how you can better understand how to move yourself. Carl is not going to teach you the specifics of a movement or sport; instead, he gives you a template that you can use to develop any specific movement. For example, instead of teaching you how to throw a baseball, this book teaches you a universal foundation that will help you further develop your pitching skills. Human movement is intuitive, but not always perfect.
 
This book shows you how to:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli's movement framework to create roadmaps for your physical success
* Learn what being strong really means
 
Freestyle is a practical manual to develop human movement regardless of your discipline. It is equally applicable to veteran athletes, weekend warriors, fitness enthusiasts, people trying to pick up a new sport, and people who are simply curious about improving their health. By developing your awareness and learning to see across other disciplines, you can tailor any training regimen to meet your unique goals.

Starting Strength Basic Barbell Training 3rd Edition

Author: Mark Rippetoe
Publisher: The Aasgaard Company
ISBN: 0982522738
Size: 54.73 MB
Format: PDF, ePub, Docs
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Starting Strength has been called the best and most useful of fitness books. The second edition, Starting Strength: Basic Barbell Training, sold over 80,000 copies in a competitive global market for fitness education. Along with Practical Programming for Strength Training 2nd Edition, they form a simple, logical, and practical approach to strength training. Now, after six more years of testing and adjustment with thousands of athletes in seminars all over the country, the updated third edition expands and improves on the previous teaching methods and biomechanical analysis. No other book on barbell training ever written provides the detailed instruction on every aspect of the basic barbell exercises found in SS:BBT3. And while the methods for implementing barbell training detailed in the book are primarily aimed at young athletes, they have been successfully applied to everyone: young and old, male and female, fit and flabby, sick and healthy, weak and already strong. Many people all over the world have used the simple biological principle of stress/recovery/adaptation on which this method is based to improve their performance, their appearance, and their long-term health. With over 150,000 copies in print in three editions, Starting Strength is the most important method available to learn the most effective way to train with barbells -- the most important way to improve your strength, your health, and your life.

-- Why barbells are the most effective tools for strength training.
-- The mechanical basis of barbell training, concisely and logically explained.
-- All new photographs and improved illustrations of all the lifts, and the biomechanics behind them.
-- Complete, easy-to-follow instructions for performing the basic barbell exercises: the squat, press, deadlift, bench press, power clean, and the power snatch.
-- Revised instruction methods for all six lifts, proven effective in four years of seminar, military, and group instruction.
-- How the human body adapts to stress through recovery, and why this is the foundation of the development of strength and lifetime health.
-- How to program the basic exercises into the most effective program for long-term progress.
-- Completely indexed.
-- The most productive method in existence for anyone beginning a strength training program.

Parkour Strength Training Overcome Obstacles For Fun And Fitness

Author: Ryan Ford
Publisher: CreateSpace Independent Publishing Platform
ISBN: 1517670896
Size: 15.78 MB
Format: PDF, ePub
View: 3774
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In Parkour Strength Training, you will learn how to:  
  • Accelerate your athletic development with three fundamental bodyweight exercises  
  • Promote the flexibility and mobility necessary for safe obstacle-based fitness 
  • Prepare and condition your joints to avoid injuries 
  • Train safely outdoors 
  • Remedy the common faults and errors that plague parkour newcomers 
  • Incorporate ground-based exercises, such as quadrupedal movement, bounding, and jumping into your workouts 
  • Use low obstacles such as benches, handrails, and walls for full-body strength training 
  • Fly over barriers using three basic vaults 
  • Mount, traverse, and overcome head-high walls and bar structures 
  • Master proper climb-up technique using many supplemental exercises 
  • Design an effective strength training program 
  • Combine skill-based drills and games to become a more well-rounded practitioner 
  • Dominate obstacle courses

You Are Your Own Gym The Bible Of Bodyweight Exercises

Author: Mark Lauren
Publisher: Ballantine Books
ISBN: 0345528581
Size: 37.24 MB
Format: PDF, ePub
View: 5070
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From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape.

As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen—simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before.

Armed with Mark Lauren’s motivation techniques, expert training, and nutrition advice, you’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office. Lauren’s exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your own body.

Bodyweight Strength Training Anatomy

Author: Bret Contreras
Publisher: Human Kinetics
ISBN: 1450429297
Size: 43.68 MB
Format: PDF, ePub, Docs
View: 7570
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Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.

Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.

In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.

Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again.


Convict Conditioning How To Bust Free Of All Weakness Using The Lost Secrets Of Supreme Survival Strength

Author: Paul Wade
Publisher: Dragon Door Publications
ISBN: B004XIZN5M
Size: 67.27 MB
Format: PDF, ePub, Docs
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How to Train As If Your VERY LIFE Depended on Your Degree of REAL Strength, Power and ToughnessMost physical training systems are designed for the domesticated human animal. That is to say, for us humans who live lives of such relative security that we cultivate our strength and power more out of pride and for a sense of accomplishment than out of an absolute need to survive in the wild. The professional athlete hones his body to function well in a sports event-rather than to emerge safe from a life-or-death struggle. And even those in our military and LEO rely more on the security of their weapons and armor than on their own personal, raw power and brute strength to carry the day. There remains one environment where exuding the necessary degree of authoritative strength and power can mean the difference between life or death: the maximum security prison. In maximum security, the predator preys on the weak like we breathe air. Intimidation is the daily currency. You either become a professional victim or you develop that supreme survival strength that signals the predator to stay at bay.Paul Wade spent 19 years in hell holes like San Quentin, Angola and Marion. He entered this world a gangly, terrorized weakling and he graduated to final freedom, pound-for-pound one of the strongest humans on the planet. Paul Wade dedicated his prison life to the cultivation of that supreme survival strength. And ironically, it is in America's prisons that we can find some of the great, lost secrets of how to get immensely powerful and strong. Paul Wade mined these secrets as if his life depended on it-and of course in many ways it did.Finally free, Paul Wade pays his debt to society-not just with the horrors of his years in the hole-but with the greatest gift he could possibly give us: a priceless set of progressions that can take ANYONE who has the will from abject weakling to strength specimen extraordinaire.

Overcoming Gravity

Author: Steven Low
Publisher:
ISBN: 9781467933124
Size: 66.26 MB
Format: PDF
View: 2119
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This book reads like what it is--an absolute labor of love, an all-encompassing masterpiece written by a bona fide genius in the field. This book wasn't written to make a ton of money.

Overcoming Bias

Author: Tiffany Jana
Publisher: Berrett-Koehler Publishers
ISBN: 1626567271
Size: 68.60 MB
Format: PDF, Docs
View: 5518
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By becoming more self-aware, we can control knee-jerk reactions, conquer fears of the unknown, and prevail over closed-mindedness. In the end, Jana and Freeman's central message is that you are not the problem—but you can be the solution.

Complete Calisthenics

Author: Ashley Kalym
Publisher: Lotus Pub
ISBN: 9781905367542
Size: 55.63 MB
Format: PDF
View: 6062
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Read this book, and develop the strongest and most capable physique ever. Complete Calisthenics includes everything you need to know, such as; Step-by-step instructions with over 500 photographs to guide you through the exercises.

Mission Of Gravity

Author: Hal Clement
Publisher: Hachette UK
ISBN: 0575110198
Size: 63.28 MB
Format: PDF, ePub, Mobi
View: 767
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For him and his people, the prize to be gained is as great as that for mankind... Hal Clement's MISSION OF GRAVITY is universally regarded as one of the most important and best loved novels in the genre.

The Gravity Well

Author: Stephen Sandford
Publisher: Gavia Books
ISBN: 9780996242295
Size: 19.89 MB
Format: PDF, Kindle
View: 807
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Or we can play it safe and turn back. This book reveals the urgency of a national space effort that revives not just the economy but the American Dream. This dream has us pushing boundaries, settling new places, and moving on."--

You Are Your Own Gym

Author: Mark Lauren
Publisher: Random House
ISBN: 1473503612
Size: 53.32 MB
Format: PDF
View: 784
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Elite trainer Mark Lauren has been at the front lines of preparing US Special Operations soldiers for action, getting them lean and strong in record time.

The 15 Second Handstand

Author: Chris Salvato
Publisher:
ISBN: 9780692232606
Size: 55.92 MB
Format: PDF
View: 6448
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This book is definitely going to help in building a handstand addiction." - Lucas Serur "This is the third or fourth handstand book I bought, and the first one I have liked. The other ones were complete garbage.

Parkour Strength Training

Author: Ryan Ford
Publisher: Createspace Independent Publishing Platform
ISBN: 9781517670894
Size: 67.55 MB
Format: PDF
View: 522
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In Parkour Strength Training, you will learn how to: - Accelerate your athletic development with three fundamental bodyweight exercises - Promote the flexibility and mobility necessary for safe obstacle-based fitness - Prepare and condition ...

The Self Overcoming Of Nihilism

Author: Keiji Nishitani
Publisher: SUNY Press
ISBN: 9780791404386
Size: 76.13 MB
Format: PDF, ePub
View: 5104
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The first English translation (by Graham Parker, with Setsuko Aihara) of a forty-year-old Japanese classic--Nishitani's treatment of the problem of nihilism, with particular reference to Nietzsche's philosophical ideas, and from a ...

The Anti Gravity Handbook

Author: David Hatcher Childress
Publisher: SCB Distributors
ISBN: 1935487442
Size: 49.32 MB
Format: PDF, Docs
View: 5084
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Clarke does, however, believe that anti-gravity is a possibility. ... statement that
might seem gross arrogance, Clarke states “No competent scientist, at this state
of our ignorance, would deliberately set out to look for a way of overcoming
gravity.