Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) by Steven Low

Author:Steven Low [Low, Steven]
Language: eng
Format: azw3
Publisher: Battle Ground Creative
Published: 2019-12-25T16:00:00+00:00

Day 6 - Legs

• 4*10 Weighted Squats 55-70 kg.

• 3*20 Belly Back

• 4 sets of variations of Lunges (Weighted, Jumps, Walks)

Day 7 - Flag Day + Extra Skill Work

• Specific Flag Warm-up, slowly moving in to the flag

• 8-10 sets of Human Flag Variations (Holds, Walks, Pull-ups, etc.)

• 4 sets of Holds with a rubber band on your feet for assistance

• Extra Skill Work (whatever you desire, plus freestyle moves like Jump-Over-Bar Muscle-ups)

Madeleine is an extremely strong woman who used the previous version of Overcoming Gravity while figuring out what works best for her. Here are her comments:

“My warm-up is almost the same every day. It takes about 4-5 minutes and I adjust it depending on how I feel. I have no exact numbers but it includes the following: High jumps, skin the cat, wrist warm-up, pushups, handstand (on Pull days I do pull-ups instead of handstand). I also end almost every day with flexibility work. I for example have a splits goal I want to reach.

What about rest days? I rest when I need to and don’t add rest days to my program. If my body is too sore I rest. During this program it happened about one day every two weeks.

My height is about 5’2” and my weight around 110 pounds. Training for me is basically doing what I think is fun and for me the problem is that I sometimes want to train a bit too much. In addition to what you can see in the program above I also trained handstand around two out of 3 days. I forced myself to rest from the additional handstand on pull days just to give my wrists some rest. I do handstands at work, at home, whenever I feel like it.

Structuring my training with your system, I trained a bit less than I did before (when every day was play day) but it turned out to be a really good thing. My forearms used to suffer a lot because I had pulling exercises spread out over more days. That made it harder for me to improve.

Over the past year I’ve worked a lot with very specific goals. I prefer to set a long-term goal, for example to be able to do L-sit to handstand with straight arms. The time was one year. And for each goal I set up I also set a lot of goals on the way. I adapted the short-term goals for my own training. The steps on the way, in this case, included frog stand to handstand, tuck planche, straddle press to handstand, pike press to handstand, and bent-arm L-sit to handstand. And for each step I figured out all kinds of exercises that I could use to reach the next level, including many exercises from Overcoming Gravity.

One of few weighted exercises that I still do is deadlift. I find it hard to built that lower back strength with bodyweight exercises only. I also like to do both weighted squats and pistol squats. Note also that for this program I removed back lever completely.

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