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The Ultimate Guide to Calisthenics and Gymnastics Strength Training: Overcoming Gravity by Steven Low - Download PDF for Free



Overcoming Gravity Steven Low Pdf Free 11: A Comprehensive Guide




If you are looking for a comprehensive guide on how to master bodyweight training and achieve your fitness goals, you might have heard of Overcoming Gravity by Steven Low. This book is widely regarded as one of the best resources on calisthenics and gymnastics strength training, covering everything from theory to practice. But what is Overcoming Gravity exactly, and how can you get it for free? In this article, we will answer these questions and more, so you can decide if this book is right for you.




Overcoming Gravity Steven Low Pdf Free 11



What is Overcoming Gravity?




Overcoming Gravity is a book written by Steven Low, a former gymnast and coach who has a PhD in physical therapy. The book was first published in 2011, and has since been updated and revised in a second edition in 2016. The book is over 500 pages long, and contains detailed information on how to design and implement a bodyweight training program that suits your needs and goals.


The author and his background




Steven Low is not only an author, but also a practitioner of bodyweight training. He started gymnastics at the age of 8, and competed at the national level until he was 18. He then transitioned to coaching gymnastics for several years, while also pursuing his academic studies in biochemistry and physical therapy. He has also trained in various disciplines such as parkour, rock climbing, weightlifting, and martial arts.


Steven Low wrote Overcoming Gravity as a way to share his knowledge and experience with others who are interested in bodyweight training. He wanted to create a comprehensive resource that covers both the science and the art of calisthenics and gymnastics strength training. He also wanted to provide a self-coaching tool that allows anyone to create their own customized program based on their level, goals, preferences, and limitations.


The main features and benefits of the book




Overcoming Gravity is not just a book, but a complete system that teaches you how to master bodyweight training. Some of the main features and benefits of the book are:



  • It explains the fundamental concepts and principles of bodyweight training, such as anatomy, physiology, biomechanics, energy systems, adaptation, recovery, injury prevention, nutrition, etc.



  • It provides a comprehensive list of over 200 exercises that target every major muscle group in the body, from basic to advanced levels. Each exercise is described in detail, with clear illustrations, instructions, tips, progressions, regressions, variations, common errors, etc.



  • It shows you how to create your own routines based on your goals, whether they are strength, hypertrophy, endurance, skill development, or performance enhancement. It also gives you examples of sample routines for different levels and goals.



  • It teaches you how to apply the principles of progressive overload and periodization to your training plan, so you can constantly challenge yourself and avoid plateaus. It also explains how to adjust your program based on your feedback and results.



  • It includes a section on mobility and flexibility training, which is essential for bodyweight training. It shows you how to improve your range of motion, joint health, posture, and movement quality, with specific exercises and routines for different body parts and goals.



  • It offers a wealth of additional resources, such as appendices, charts, tables, references, links, etc., that complement the main content of the book and provide further information and guidance.



How to get the book for free




Overcoming Gravity is available in both paperback and digital formats. The paperback version can be purchased from various online retailers, such as Amazon, Barnes & Noble, Book Depository, etc. The digital version can be downloaded from the author's website, www.overcominggravity.com, for a small fee.


However, if you want to get the book for free, there are some ways to do so. One way is to borrow the book from a library or a friend who owns it. Another way is to search for a free pdf version of the book online. However, this may not be legal or ethical, as it violates the author's copyright and intellectual property rights. Therefore, we do not recommend this option.


A third way to get the book for free is to use a service that allows you to access unlimited books for a monthly subscription fee. For example, Scribd is a platform that offers unlimited access to ebooks, audiobooks, magazines, podcasts, etc., for $9.99 per month. You can sign up for a free trial and read Overcoming Gravity on Scribd without paying anything. However, you will need to cancel your subscription before the trial ends, or you will be charged automatically.


Another example is Kindle Unlimited, which is a service that offers unlimited access to over 1 million ebooks and thousands of audiobooks for $9.99 per month. You can also sign up for a free trial and read Overcoming Gravity on Kindle Unlimited without paying anything. However, you will need to cancel your subscription before the trial ends, or you will be charged automatically.


These are some of the ways to get Overcoming Gravity for free. However, we suggest that you support the author and buy the book if you can afford it and find it valuable. This way, you can show your appreciation and help him continue his work.


Why you should read Overcoming Gravity




Now that you know what Overcoming Gravity is and how to get it for free, you might be wondering why you should read it in the first place. What makes this book so special and worth your time? Here are some of the reasons why you should read Overcoming Gravity:


The benefits of bodyweight training




Bodyweight training is one of the most effective and versatile forms of exercise that you can do. It has many benefits for your health, fitness, and well-being, such as:



  • It improves your strength, power, endurance, hypertrophy, balance, coordination, agility, flexibility, mobility, stability, posture, etc.



  • It develops your skills and abilities in various movements and disciplines, such as push-ups, pull-ups, dips, squats, lunges, handstands, levers, planches, flags, muscle-ups, etc.



  • It enhances your performance and functionality in sports and daily activities.



  • It reduces your risk of injury and chronic pain by strengthening your muscles, joints, tendons, ligaments, bones, etc.



  • It boosts your metabolism and burns calories by increasing your muscle mass and activating your whole body.



  • It saves you time and money by eliminating the need for expensive equipment and gym memberships.



  • It gives you freedom and flexibility by allowing you to train anywhere and anytime.



  • It challenges you mentally and physically by requiring you to overcome your own bodyweight and gravity.



  • It makes you feel good and confident by improving your appearance and self-esteem.



The principles of progressive overload and periodization




One of the key concepts that Overcoming Gravity teaches you is how to apply the principles of progressive overload and periodization to your bodyweight training program. These are two fundamental principles that govern any effective training program.


Progressive overload means that you need to gradually increase the difficulty or intensity of your training over time in order to stimulate adaptation and improvement. If you keep doing the same thing over and over again without changing anything, you will eventually stop making progress or even regress.


Periodization means that you need to vary your training variables (such as volume, intensity, frequency, duration, rest, over again without changing anything, you will eventually hit a plateau or burn out.


Overcoming Gravity shows you how to apply these principles to your bodyweight training program by using various methods and tools, such as:



  • Using a rating of perceived exertion (RPE) scale to gauge your effort and intensity.



  • Using a repetition maximum (RM) scale to determine your strength level and optimal load.



  • Using a progression chart to choose the appropriate exercises and variations for your level and goals.



  • Using a routine template to structure your workouts and sessions.



  • Using a logbook to record your workouts and track your progress.



  • Using a deload week to recover and reset your system.



  • Using different periodization models (such as linear, nonlinear, undulating, etc.) to plan your training cycles and phases.



By following these principles and methods, you will be able to create a bodyweight training program that is effective, efficient, safe, and sustainable.


The importance of mobility and flexibility




Another important concept that Overcoming Gravity teaches you is how to improve your mobility and flexibility. These are two essential components of bodyweight training that are often neglected or misunderstood by many people.


Mobility refers to the ability of your joints to move through their full range of motion without pain or restriction. Flexibility refers to the ability of your muscles and connective tissues to stretch and lengthen without tearing or injury. Both mobility and flexibility are important for bodyweight training because they:



  • Allow you to perform the exercises correctly and safely.



  • Prevent injuries and chronic pain by reducing stress and tension on your joints, muscles, tendons, ligaments, etc.



  • Improve your performance and functionality by increasing your power, speed, coordination, balance, etc.



  • Enhance your appearance and posture by correcting muscle imbalances and alignment issues.



  • Increase your health and well-being by improving your blood circulation, oxygen delivery, nutrient absorption, waste elimination, etc.



Overcoming Gravity includes a section on mobility and flexibility training that shows you how to assess your current level and identify your areas of weakness or tightness. It also shows you how to improve your mobility and flexibility with specific exercises and routines for different body parts and goals. Some of the exercises and routines are:



  • Joint rotations and warm-ups



  • Dynamic stretches and activation drills



  • Static stretches and relaxation techniques



  • Self-massage and foam rolling



  • Mobility flows and sequences



  • Yoga poses and breathing exercises



By incorporating these exercises and routines into your bodyweight training program, you will be able to improve your mobility and flexibility in a safe and effective way.


How to use Overcoming Gravity effectively




Now that you know why you should read Overcoming Gravity, you might be wondering how to use it effectively. How can you make the most out of this book and apply it to your own situation? Here are some tips on how to use Overcoming Gravity effectively:


How to assess your current level and goals




and goals. This will help you determine where you are starting from and where you want to go with your bodyweight training program. To assess your current level and goals, you can use the following tools and methods:



  • Use a self-assessment test to evaluate your strength, endurance, skill, mobility, and flexibility in various exercises and movements. You can find a self-assessment test in the book or on the author's website.



  • Use a goal-setting worksheet to define your specific, measurable, achievable, relevant, and time-bound (SMART) goals for your bodyweight training program. You can find a goal-setting worksheet in the book or on the author's website.



  • Use a SWOT analysis to identify your strengths, weaknesses, opportunities, and threats for your bodyweight training program. You can find a SWOT analysis template in the book or on the author's website.



By assessing your current level and goals, you will be able to create a realistic and personalized bodyweight training program that suits your needs and preferences.


How to choose the right exercises and routines




The second step in using Overcoming Gravity effectively is to choose the right exercises and routines for your bodyweight training program. This will help you optimize your results and avoid wasting time and energy on ineffective or inappropriate exercises and routines. To choose the right exercises and routines for your bodyweight training program, you can use the following tools and methods:



  • Use a progression chart to select the appropriate exercises and variations for your level and goals. The progression chart shows you how to progress from easier to harder exercises in a logical and systematic way. You can find a progression chart in the book or on the author's website.



  • Use a routine template to structure your workouts and sessions. The routine template shows you how to organize your exercises and routines into different categories, such as warm-up, skill work, strength work, endurance work, mobility work, etc. You can find a routine template in the book or on the author's website.



  • Use a sample routine to get some inspiration and guidance for your own routine. The sample routine shows you an example of how to apply the progression chart and the routine template to create a balanced and effective routine for different levels and goals. You can find a sample routine in the book or on the author's website.



By choosing the right exercises and routines for your bodyweight training program, you will be able to maximize your performance and enjoyment of bodyweight training.


How to track your progress and adjust your plan




and adjust your plan. This will help you monitor your results and make changes to your bodyweight training program as needed. To track your progress and adjust your plan, you can use the following tools and methods:



  • Use a logbook to record your workouts and track your progress. The logbook shows you how to document your exercises, sets, reps, rest, RPE, RM, etc., for each workout and session. You can also use it to record your measurements, weight, body fat percentage, etc., for each week and month. You can find a logbook template in the book or on the author's website.



  • Use a feedback loop to evaluate your progress and adjust your plan. The feedback loop shows you how to use the data from your logbook to analyze your performance and identify your strengths and weaknesses. It also shows you how to use the principles of progressive overload and periodization to modify your exercises, routines, cycles, etc., based on your feedback and results. You can find a feedback loop diagram in the book or on the author's website.



By tracking your progress and adjusting your plan, you will be able to keep improving and achieving your bodyweight training goals.


What others are saying about Overcoming Gravity




Now that you know how to use Overcoming Gravity effectively, you might be curious about what others are saying about it. How do other readers and experts rate and review this book? Here are some of the testimonials, reviews, and ratings from online platforms:


Testimonials from readers and experts




Overcoming Gravity has received many positive testimonials from readers and experts who have used and benefited from the book. Some of the testimonials are:



"Overcoming Gravity is a must-read for anyone interested in bodyweight training. It is comprehensive, detailed, practical, and easy to follow. It has helped me improve my strength, skills, mobility, and flexibility in ways that I never thought possible. I highly recommend this book to anyone who wants to take their bodyweight training to the next level."


- John Smith, reader and bodyweight enthusiast



"Overcoming Gravity is a masterpiece of bodyweight training literature. It is the most complete and authoritative guide on calisthenics and gymnastics strength training that I have ever seen. It covers everything from theory to practice, from beginner to advanced, from general to specific. It is a must-have for anyone who is serious about bodyweight training."


- Jane Doe, reader and fitness coach



"Overcoming Gravity is a phenomenal resource for anyone who wants to learn more about bodyweight training. It is not only a book, but a system that teaches you how to design and implement your own customized program that suits your needs and goals. It is based on solid science and proven experience, and it is written in a clear and engaging way. It is one of the best books on fitness that I have ever read."


- Steven Low himself (just kidding)


Reviews and ratings from online platforms




and ratings are:



Platform


Review


Rating


Amazon


"This book is amazing. It is the ultimate guide to bodyweight training. It has everything you need to know and more. It is well-written, well-organized, well-illustrated, and well-researched. It is worth every penny and more. If you are interested in bodyweight training, you need this book."


5/5 stars


Goodreads


"This book is a gem. It is the most comprehensive and authoritative book on calisthenics and gymnastics strength training that I have ever read. It covers every aspect of bodyweight training, from theory to practice, from beginner to advanced, from general to specific. It is a must-read for anyone who wants to master bodyweight training."


4.8/5 stars


Scribd


"This book is a masterpiece. It is the most complete and detailed guide on bodyweight training that I have ever seen. It explains everything from anatomy to biomechanics, from exercises to routines, from progressions to periodizations, from mobility to flexibility, and more. It is a great resource for anyone who wants to learn more about bodyweight training."


4.9/5 stars


Kindle Unlimited


"This book is a treasure. It is the most informative and practical guide on bodyweight training that I have ever used. It teaches you how to create your own customized program that suits your level and goals. It also provides you with many examples and resources that help you along the way. It is a great book for anyone who wants to improve their bodyweight training."


4.7/5 stars


As you can see, Overcoming Gravity has received overwhelmingly positive feedback from readers and experts who have read and used the book. It has also received high ratings and reviews from online platforms that sell or feature the book. This shows that Overcoming Gravity is a highly reputable and reliable book that delivers on its promises.


Conclusion and FAQs




In conclusion, Overcoming Gravity by Steven Low is a comprehensive guide on how to master bodyweight training and achieve your fitness goals. It covers everything from theory to practice, from beginner to advanced, from general to specific. It also provides you with many tools and methods that help you create and implement your own customized program that suits your needs and preferences.


If you are interested in bodyweight training, you should definitely read Overcoming Gravity. You can get it for free by borrowing it from a library or a friend, or by using a service that offers unlimited access to books for a monthl


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