Book Description

Commonly referred to by readers as an "do Bible," Overcoming Gravity is a comprehensive guide that provides a aureate mine of information for gymnastics and bodyweight forcefulness training within its most 600 pages.

Buy Overcoming Gravity Second Edition on Amazon.

Steven Depression, who holds a BS in Biochemistry and a Doctor of Concrete Therapy from the University of Maryland, takes the reader on a journey through logically amalgam a force-oriented bodyweight conditioning routine. With a highly systematic approach, he delves into the physiology behind force grooming and equips the reader to adequately set up their body for the rigors of bodyweight preparation. This book covers much ground that other books practice not, offering information on health and injury management, factors that contribute to a successful routine, and actual programme implementation. If you prefer your health and fitness books to include scientific data, comprehensive sample programming, and effective recommendations, Overcoming Gravity is the platonic option for your library.

This 2d Edition has been revised, expanded, and re-organized to read easier, provide more content, and offer hands accessible next-steps for beginner, intermediate, and advanced populations. Notable improvements include the following:

  • Increased clarity on scientific principles and routine construction.
  • Updated scientific data to ensure the volume aligns with current research.
  • All-encompassing information on trunk office splits and population modifications, allowing one to construct a routine that fits their lifestyle and skill level.
  • More than in-depth caption of each element of a routine.
  • An entirely new chapter entitled Methods of Progression to ensure plateaus are never an event.
  • Expanded sample programming that includes mutual faults made at unlike skill levels.
  • More than real-life examples of how a routine may await.
  • Addition of proper scapular positioning and technique for each practise.
  • Upgraded images that illustrate exercises from 2D to 3D.
  • Modified charts with more accurate level placement and new leg exercise inclusions.

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

Performing a One Arm Mentum-up with the book and shirt

Overcoming Gravity Charts and Preview Content

Overcoming Gravity Second Edition charts were primarily constructed off of the Federation [of] International Gymnastics Code of Points — often referred to every bit the FIG COP — which is the categorical ranking of value of elements within gymnastics routines that you encounter on television every Olympics. Yes, yous will be working toward some of the elements that gymnasts may perform in the Olympics, just that is a long road of progression! If you are interested, you lot tin see a sample of the FIG COP for Mens Artistic Gymnastics for the 2017-2020 quadrennium.

These charts, combined with Methods of Progression in Chapter 10, volition assistance you progress through the various levels until y'all tin perform movements like handstands, hanstand pushups, planche, front lever, back lever, elbow levers, and many other movements to bear witness off your strength and skill.

  • Charts: Overcoming Gravity 2'south (OG2) Charts: Google Document and Print PDF (w/o abbreviations).
  • Preview: Table of Contents, Introduction, Chapters one, 2, and about of three

Questions and Answers

Question: Is the Starting time Edition required for purchasing the 2nd Edition?
Answer: No, the Second Edition is stand alone. If I were rating the clarity and depth of content, the commencement book was 5/10 for beginners and 7/10 for intermediate and avant-garde. The second book is 9+/10 for beginners, intermediate, and avant-garde. The 2nd Edition can be a bit overwhelming if you are totally new to exercise though.

Question: If I take the Start Edition, should I buy the Second Edition?
Reply: The Second Edition is not your boilerplate college textbook that sees a few changes and is published over again. The volume was expanded from about 160,000 words to about 250,000 words, some injury content was dropped and I added a ton of new material. Anybody who has bought the second edition and had the beginning edition has told me that they were more than than satisfied with the quality and amount of extra content added.

Question: Is the book only available on Amazon?
Answer: It is only bachelor on Amazon and in a select few locations such equally World Treks Climbing Gyms and Hangar xviii Indoor Climbing.

Overcoming Gravity at Earth Treks!

Purchase Overcoming Gravity Second Edition on Amazon today!

Why Buy Overcoming Gravity?

The Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) has been vastly expanded from the Outset Edition's 542 pages to the Second Edition's 598 pages. Nearly 50% more content was packed into the volume discussion, which went from a discussion content of 165,000 to most 250,000. I also removed large portions of redundant content and specialized content on injuries from the Get-go Edition, and greatly expanded the foundation noesis and explanations on everything from routine structure, to wellness and injury direction, and exercise technique in the Second Edition. All of this was to help y'all, the reader, empathise all of the fundamental aspects of gymnastics and bodyweight strength training.

Overcoming Gravity Second Edition was written for the beginner, intermediate and avant-garde in mind. The main goal of the volume is bodyweight force grooming education in the vein of the common saying:

"Give a man a fish and yous feed him for a mean solar day; teach a man to fish and yous feed him for a lifetime."

In other words, the goal of the book is to provide you, the reader, information on gymnastics and bodyweight forcefulness preparation that will last you an unabridged lifetime.

The bulk of books on force and conditioning and bodyweight training lay out a training program for the you lot to follow. While these training programs can be constructive, they all have inherent limitations to them. The most mutual problem with formatted programs is that they are ofttimes "cookie cutter." These programs are designed for a large portion of the population, but they frequently do not have advisable modifications for those with special needs. Overcoming Gravity addresses many of these specific needs past discussing modifications that tin can exist made to the program such as if you are sedentary versus active, young versus old, into sports-specific or recreational training, and even uninjured or injured.

As well, Overcoming Gravity Second Edition looks at the planning of routines — often called periodization — through the lens of progress. What changes to a routine can be made in lodge to make safe and effective progress for the beginner, intermediate, and advanced. Routines are too often synthetic solely become y'all engaged with practise. The focus on progress volition ultimately help you get to the goals that you lot desire, whether it be the gymnastics isometrics, strength movements, hypertrophy, and a healthy trunk. This is done by engaging you, the reader, with the information nigh routine implementation (full torso routine and splits) and how to fit skill work, strength work, flexibility, and prehabilitation together. This allows the user to create an constructive routine that is optimized toward their goals

Performing a dorsum lever with my wife

Affiliate 10: Methods of Progression is one of the large additions to Overcoming Gravity Second Edition. This affiliate was not in the previous edition and is too the first of its kind in any gymnastics, bodyweight, or calisthenics product. This section was designed to educate you lot on the methods of progress for bodyweight exercises. Barbell and Dumbell exercises are very like shooting fish in a barrel to know how to progress: simply add weight. However, bodyweight exercises are very difficult to understand how to progress safely and effectively. It is merely more than only calculation repetitions until you can reach the next progression.

The third part of the book discusses diverse factors that influence training such equally endurance, cardio, cross grooming, hybrid templates, and routines. It also discusses factors such every bit overreaching, overtraining, health and injury direction, and lifestyle factors such as optimizing slumber, diet, and stress for your goals. All of these factors are important to empathise how they influence your training, particularly if you are going to add or subtract elements from your routine. Nigh fitness books may sparsely mention these things hither and there, only Overcoming Gravity Second Edition makes yous aware of everything that can influence how you progress and perform.

Function 4 of the book discusses program implementation giving sample routines, real life examples, and commentary nigh common pitfalls that beginners, intermediates, and advanced may run into in their training. This section is not so you can become well-nigh copying the routines that have been constructed or others have used in the past. However, it is there to give yous a reference and structure on how routines can be congenital and managed during a cycle, so that you tin can accept what you lot have learned and implement it well.

Finally, the 5th part of the volume is everything to do with keeping your body wellness and exercise. The first office of this department is nearly common bodyweight training injuries to make yous aware of factors that can derail your preparation. Likewise, the prehabilitation, mobility, and flexibility section gives illustrated examples of these attributes for the wrists, elbows, shoulders, core, and legs. This allows you to combine these elements into your routine forth with your strength piece of work to ensure that you are edifice the requirements to make it to the next level. The last role of this section is about all of the handstand, pulling, pushing, and combined practise progressions that you need to work toward high level strength.

1 of the best parts of the book is the support from the customs. Overcoming Gravity Second Edition has its own subreddit on /r/overcominggravity and is one of the most highly rated training materials in /r/bodyweightfitness, which is the largest gathering of bodyweight enthusiasts in the globe at over 800,000 users. If you desire to talk over the material from Overcoming Gravity, post up a training routine for critique, get an exercise technique critique, or merely discuss bodyweight grooming with like-minded users, you can practise all of it! I personally bank check /r/overcominggravity to help users sympathize and apply the material through questions and routines, and I as well moderate bodyweightfitness equally I love the bodyweight community.

Overcoming Gravity seminar in NYC at Cosmic Fit Club

Finally, here are some reviews and articles about Overcoming Gravity Second Edition:

  • Gold Medal Bodies (GMB) Review
  • Tykato'due south video review
  • Fine art of Manliness' Learning a full Handstand from Overcoming Gravity
  • Is Overcoming Gravity 2 worth buying?

Purchase Overcoming Gravity Second Edition on Amazon today!