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Overcoming Gravity Notes

The document provides notes on Overcoming Gravity charts for exercise progressions. It discusses focusing on levels 1-4 for beginners and recommends goals like frog stands and pushups. Later levels focus on rings strength, handstands, and skills. The document also provides exercise recommendations and abbreviations used in the charts.

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1K views

Overcoming Gravity Notes

The document provides notes on Overcoming Gravity charts for exercise progressions. It discusses focusing on levels 1-4 for beginners and recommends goals like frog stands and pushups. Later levels focus on rings strength, handstands, and skills. The document also provides exercise recommendations and abbreviations used in the charts.

Uploaded by

baryss
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Owen Johnstons Notes on the Overcoming Gravity charts

Find out more about about the book at http://www.eatmoveimprove.com


If new to exercise or gymnastics, work on levels 1-4 in the progressions that have them. If unsure which
progressions, try to select two push and two pull goals to work on. Learn frog stand and pushups first,
then ways to get into handstands. See page 411 in the book. See page 248 for an example of a
beginners goal routine. At levels 5 and 6, the focus shifts to rings strength, mastery of handstands, and
the associated skills. See page 252. Keep your goals focused! Work full body routines or a split (push /
pull, upper / lower, straight arm / bent arm, or other). The prerequisites for Iron Cross are greyed out on
the charts.
The three main skill work categories are handstands, L-sit progressions up to V-sit, and one and two arm
elbow lever skills. Warmups - cardio, 10 to 15 minutes, including plyometrics if needed (such as box
jumps). Work on mobility as well during your workout, especially for the wrists and shoulders. Also try to
work on straight arm locked support holds (1 to 3 sets) regularly. If you are focused on static holds, focus
on wall headstand pushups, back lever, front lever, planche, muscle ups, and rows. If focused on gaining
strength, focus on wall headstand pushups, muscle ups, rings pushups, dips, L-dips, pullups, L-pullups,
and rows.
Be sure to work on frog stands and the exercises on pages 323 and 325 to help build up to the press
handstands progression, which starts on page 304. Work on the rowing progression early on, as well,
which starts on page 369. Once you are comfortable with wide ring rows, add goals from the pullup
progressions that come after it. Do try to work up to archer ring rows at some point, though, to help build
up strength on the rings. It will help you get used to working on archer pullups on the rings later, which
help build towards one arm pullups. The rings pullups and one arm chinup progression and the weighted
pullup progressions (pages 379 and 387 respectively) are very effective progressions, once you have
accumulated the strength and skill for them. I recommend using sandbags and/or weight vests for the
weighted pullups.
Elevated straddle stand straddle press handstand is the basis of high level pressing strength. (Page 325.)
Meanings of most of the abbreviations on the charts:
R = rings; HS = handstand; HSPU = handstand pushups; HeSPU = Headstand pushups
shld std = shoulder stand; bw = body weight; BA = bent arm; BB = bent body; SB = straight body
PB = parallel bar; CR = chest roll; Ecce - eccentrics; RTO = rings turned out; str = straddle; Ele = elevated
Std = stand; SA = straight arm; BL = back lever; adv = advanced
GH = german hang; inv = inverted / inverted hang; RC = rope climb
OAC = one arm chinups; BTB = behind the back; PU = pushups; PPPU = pseudo planche pushups

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