Building the Gymnastic Body The Science of Gymnastics Strength Training

Building the Gymnastic Body The Science of Gymnastics Strength Training



Details:

Building the Gymnastic Body The Science of Gymnastics Strength Training
By Christopher Sommer
English | Published by Olympic Bodies LLC in 2008 | PDF U 195 pages | 12 MB




TABLE OF CONTENTS

INTRODUCTION - I
CHAPTER ONE - Gymnastics as Conditioning

CHAPTER TWO - General Information, Tools of the Trade - 9, Basic Gymnastics Terminology - 11, The Selection of These Exercises - 15, Handstands & Press Handstands - 16

CHAPTER THREE - Basic Strength - 21

CHAPTER FOUR - Fundamental Static Positions; L-sit - 26, Straddle L - 30, Manna - 35, Back Lever - 41, Front Lever, Planche - 49

CHAPTER FIVE - Upper Body Pressing; Fundamental Bodyweight Exercises, Push-up Variations - 61, Dip Variations - 68, HSPU Variations - 76, Multi-plane Pressing Variations - 83

CHAPTER SIX - Upper Body Pulling; Row Variations - 91, Pull-up Variations - 96, Curl Variations - 103, Multi-plane Pulling Variations - 106

CHAPTER SEVEN - Combined Pull/Press; Muscle-up Variations - 113, Other CPP Variations - 118

CHAPTER EIGHT - Core; V-up Variations - 123, HLL Variations - 127, Lower Back Variations - 132, Oblique Variations - 138, Straight Body Variations - 144

CHAPTER NINE - Legs; Deck Squat Variations - 156, Single Leg Squat Variations - 159, Hamstring Variations - 165

CHAPTER TEN - Program Design Options; Static Strength Training - 171, Basic Strength Training - 175, Integrated Training - 178, Managing Intensity - 179, Group Training - 182

APPENDIX A - Tips for Increasing Pull-ups - 185

APPENDIX B - Static Strength Only Training Results - 186

APPENDIX C - 120 Muscle-ups in 15 minutes - 187

Index - 189

A Special Thanks - 194


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