OVERCOMING GRAVITY BOOK NOTES

1 STUCTURE OF WORKOUT
1. WARM UP
2. SKILL PRACTICE
3. STRENGTH OR POWER
4.CONDITIONING
5. PREHAB , FLEXIBILITY

2. basic and easy skill work can be used in warm up as movement prep for skill work

3. concentric exercises – 3*3-8 about 80-93% of 1rm and stopping about 1-2 reps short of technique
failure.

4. it takes 3 minutes to replenish 90-95% ATP therefore for strength take 3 minutes rest between
sets

5. grease the groves method perform 6-10 set at submaximal throughout the day. But don’t do same
exercise type in your regular routine otherwise muscle will burnout

6. add sequence or routine practice of movements because in and out from movement to
movement require body to work the way they haven’t usually worked.

7. programming and periodization-

Novice Level
develop joint& connective tiusse strength and mobility
- start with 3*5 reps scheme and slowly bulid up to 3*8-10 once this is reached change the
progressions.
- novice program 3* week like M/W/F full body
- testing once a week usually on off days
- less eccentric work
- a week of in mesocycle after 4-8 weeks
Intermediate Level
- 4 days in week workout like m/tu/th/fr
- recommended full body sessions
- splits example
pull/push upper and lower both like 2 push and 2 pull days a week
upper / lower
straight arm / bent arm
- compression and forward bending flexibility is imp in gymnastics

8. usually periodization for meso and micro ( monthly and weekly) cycle is done in adults
gymnsastics except competing in any event

9. set 2 push 2 pull 2 leg goals if you chose more your training goals will get diluted and hard to
achieve

10. chose 1 pushing and 1 pulling goal for skill practice before workout.

11. L to Manna progressions and straight arm presses is critical to learn in gymnastics for straight
arm strength .

12. rep range is 3-8/10 once you reach at 10 or 8 increase the intensity of the exercise.
13. add on exercise game

14. Work on handstand everyday ( only if you have enough ROM)

15 the cambered hand grip for handstand

16. bicep curl reps 10-15 reps 2-4 set .this set and reps work well for connective tissue rehab

17. use supine grip in back lever to save elbow

18. wide grip rows better for strengthen the posterior deltoids

19. one arm pull up process

prerequisite – weighted pull up 50% bodyweight , 15 pull up , 20-30 sec one arm hang
work on
50% eccentric – 6-8sec long negative 2-3reps * 2-3 sets
25 % weighted pull up – 3 sets 5-8 reps
25% concentric assisted pull up 3 sets 5-8 reps

20. IRON CROSS DEVELOPMENT

pre-requisite
ring strap handstand push up
l sit press handstand variation
back lever ( supine hand )
front lever
rings advance tuck planch
rto dips

21. planche push ups and pseudo push up are good supplement work for planch
22. Incline one arm push up

23. one hand dip add in workout

24. weighted dips good for planch but doesn’t increase hspu

25. Nathaniel Jenkins and his colleagues may have uncovered some answers
by measuring how the brain and motor neurons -- cells that send electrical
signals to muscle -- adapt to high- vs. low-load weight training. Their study
suggests that high-load training better conditions the nervous system to
transmit electrical signals from the brain to muscles, increasing the force
those muscles can produce to a greater extent than does low-load training.

Muscles contract when they receive electrical signals that originate in the
brain's neuron-rich motor cortex. Those signals descend from the cortex to
the spinal tract, speeding through the spine while jumping to other motor
neurons that then excite muscle fibers.

Jenkins found evidence that the nervous system activates more of those
motor neurons -- or excites them more frequently -- when subjected to high-
load training. That increased excitation could account for the greater
strength gains despite comparable growth in muscle mass.

"If you're trying to increase strength -- whether you're Joe Shmoe, a weekend
warrior, a gym rat or an athlete -- training with high loads is going to result in
greater strength adaptations," said Jenkins, an assistant professor of
exercise physiology at Oklahoma State University who conducted the
research for his dissertation at Nebraska.