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    Owen Johnston'S Notes On The Overcoming Gravity Chartsfind Out More About About The Book at

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    arnberx
    The document provides notes on progressions from Owen Johnston's book 'Overcoming Gravity' for exercises like handstands, pushups, pullups, and rings skills. It details beginner and intermediate goals and focuses on building strength for skills like planche, front lever, and one arm pullups.

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    © All Rights Reserved
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    Owen Johnston'S Notes On The Overcoming Gravity Chartsfind Out More About About The Book at

    Uploaded by

    arnberx
    68 views16 pages
    The document provides notes on progressions from Owen Johnston's book 'Overcoming Gravity' for exercises like handstands, pushups, pullups, and rings skills. It details beginner and intermediate goals and focuses on building strength for skills like planche, front lever, and one arm pullups.

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    The document provides notes on progressions from Owen Johnston's book 'Overcoming Gravity' for exercises like handstands, pushups, pullups, and rings skills. It details beginner and intermediate goals and focuses on building strength for skills like planche, front lever, and one arm pullups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    68 views16 pages

    Owen Johnston'S Notes On The Overcoming Gravity Chartsfind Out More About About The Book at

    Uploaded by

    arnberx
    The document provides notes on progressions from Owen Johnston's book 'Overcoming Gravity' for exercises like handstands, pushups, pullups, and rings skills. It details beginner and intermediate goals and focuses on building strength for skills like planche, front lever, and one arm pullups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 16

    Owen Johnston’s

    Notes on the
    Overcoming Gravity
    chartsFind out more
    about about the book
    at –
    http://www.eatmove
    improve.com
    ! new to e"ercise or
    gymnastics# work on
    $eve$s %&' in the
    progressions that
    have them. ! unsure
    which progressions#
    try to se$ect two
    push and two pu$$
    goa$s to work on.
    (earn !rog stand and
    pushups !irst# then
    ways to get into
    handstands. )ee page
    '%% in the book. )ee
    page *'+ !or an
    e"amp$e o! a
    beginner’s goa$
    routine. ,t $eve$s -
    and # the !ocus
    shi!ts to rings
    strength# mastery o!
    handstands# and the
    associated ski$$s. )ee
    page *-*. eep your
    goa$s !ocused0 1ork
    !u$$ body routines or
    a sp$it 2push / pu$$#
    upper / $ower#
    straight arm / bent
    arm# or other3. 4he
    prere5uisites !or
    ron 6ross are
    greyed out on the
    charts.4he three main
    ski$$ work
    categories are
    handstands# (&sit
    progressions up to
    7&sit# and one and
    two arm e$bow
    $ever ski$$s.
    1armups & cardio#
    %8 to %- minutes#
    inc$uding
    p$yometrics i!
    needed 2such as bo"
    9umps3. 1ork on
    mobi$ity as we$$
    during your
    workout# especia$$y
    !or the wrists and
    shou$ders. ,$so try to
    work on straight arm
    $ocked support
    ho$ds 2% to
    sets3 regu$ar$y. !
    you are !ocused on
    static ho$ds# !ocus
    on wa$$ headstand
    pushups# back
    $ever# !ront $ever#
    p$anche# musc$e
    ups# and rows. !
    !ocused on gaining
    strength# !ocus on
    wa$$ headstand
    pushups# musc$e
    ups# rings pushups#
    dips# (&dips#
    pu$$ups#
    (&pu$$ups# and
    rows.;e sure to work
    on !rog stands and
    the e"ercises on
    pages * and
    *- to he$p bui$d
    up to the press
    handstands
    progression# which
    starts on page 8'.
    1ork on the rowing
    progression ear$y
    on# as we$$# which
    starts on page
    <. Once you
    are com!ortab$e with
    wide ring rows# add
    goa$s !rom the
    pu$$up progressions
    that come a!ter it. =o
    try to work up to
    archer ring rows at
    some point# though#
    to he$p bui$d up
    strength on the rings.
    t wi$$ he$p you
    get used to working
    on archer pu$$ups on
    the rings $ater#
    which he$p bui$d
    towards one arm
    pu$$ups. 4he rings
    pu$$ups and one arm
    chinup progression
    and the weighted
    pu$$up progressions
    2pages >< and
    +> respective$y3
    are very e!!ective
    progressions# once
    you have
    accumu$ated the
    strength and ski$$
    !or them.
    recommend using
    sandbags and/or
    weight vests !or the
    weighted
    pu$$ups.?$evated
    stradd$e stand
    stradd$e press
    handstand is the
    basis o! high $eve$
    pressing strength.
    2@age *-
    .3Aeanings o! most
    o! the abbreviations
    on the charts:B C
    ringsD E) C
    handstandD E)@
    C handstand
    pushupsD Ee)@ C
    Eeadstand
    pushupssh$d std C
    shou$der standD bw
    C body weightD ;, C
    bent armD ;; C bent
    bodyD ); C straight
    body@; C para$$e$
    barD 6B C chest
    ro$$D ?cce &
    eccentricsD B4O C
    rings turned outD str
    C stradd$eD ?$e C
    e$evated)td C
    standD ), C straight
    armD ;( C back
    $everD adv C
    advancedGE C
    german hangD inv C
    inverted / inverted
    hangD B6 C rope
    c$imbO,6 C one arm
    chinupsD ;4; C
    behind the backD
    @ C pushupsD
    @@@ C pseudo
    p$anche pushups

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