Overcoming Gravity

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.

Note: This book does not contain primary gymnastics skill work like cartwheels, tumbling, swings, giants, etc.

PART ONE – FUNDAMENTAL KNOWLEDGE BASE

Chapter 1: PRINCIPLES OF BOOYWEIGHT TRAINING

Chapter 2: PHYSIOLOGY OF STRENGTH ANO HYPERTROPHY

Chapter 3: PROGRESSION CHARTS ANO GOAL SETTING

Chapter 4: STRUCTURAL BALANCE CONSIOERATIONS

Chapter 5: INTRO TO PROGRAMMING, ATTRIBUTES, ANO THE HIERARCHY OF A ROUTINE

Chapter 6: POPULATION CONSIOERATIONS

PART TWO – CONSTRUCTING YOUR ROUTINE

Chapter 7: CONSTRUCTING YOUR WORKOUT ROUTINE

Chapter 8: WARM-UP ANO SKILL WORK

Chapter 9: STRENGTH WORK

Chapter 10: METHOOS OF PROGRESSION

Chapter 11: PREHABILITATION, ISOLATION, FLEXIBILITY, ANO COOL OOWN

Chapter 12: MESOCYCLE PLANNING

PART THREE – FACTORS THAT INFLUENCE TRAINING

Chapter 13: ENOURANCE, CAROIO, CROSS TRAINING, HYBRIO TEMPLATES, ANO ROUTINES

Chapter 14: OVERREACHING ANO OVERTRAINING

Chapter 15: HEALTH ANO INJURY MANAGEMENT

Chapter 16: LIFESTYLE FACTORS

PART FOUR – PROGRAM IMPLEMENTATION

Chapter 17: UNTRAINEO BEGINNER: ROUTINE CONSTRUCTION ANO PROGRESSION

Chapter 18: TRAINEO BEGINNER: ROUTINE CONSTRUCTION ANO PROGRESSION

Chapter 19: INTERMEDIATE: ROUTINE CONSTRUCTION ANO PROGRESSION

Chapter 20: AOVANCEO: ROUTINE CONSTRUCTION ANO PROGRESSION

PART FIVE – INJURY/PREHABILI TATION RESOURCES ANO BODYWEIGHT EXERCISES

Chapter 21: COMMON BOOYWEIGHT TRAINING INJURIES

Chapter 22: PREHABILITATION, MOBILITY, ANO FLEXIBILITY RESOURCES

Chapter 23: EXERCISE TECHNIQUE, DESCRIPTIONS, ANO TIPS

Chapter 24: H ANDSTAND VA RI ATIONS

Chapter 25: PULLING EXERCISES

Chapter 26: PUSHING VARIATIONS

Chapter 27: MULTI-PLANE EXERCISES, CORE, AND LEGS

About the Author

Steven Low, author of Overcoming Gravity, Overcoming Gravity Advanced Programming, Overcoming Poor Posture, and Overcoming Tendonitis, is a former gymnast who has performed with and coached the exhibitional gymnastics troupe, Gymkana. Steven has a Bachelor of Science in Biochemistry from the University of Maryland College Park, and his Doctorate of Physical Therapy from the University of Maryland Baltimore. Steven is a Senior trainer for Dragon Door’s Progressive Calisthenics Certification (PCC). He has also spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition and is able to provide many insights into practical care for injuries. His training is varied and intense with a focus on gymnastics, parkour, rock climbing, and sprinting. His books and articles are at stevenlow.org and regularly posted exercises, tips, and techniques are on Instagram at @stevenlowog.