Coach Sommer Posted September 17, 2008 Share Posted September 17, 2008 Building the Gymnastic Body Table of Contents INTRODUCTION I CHAPTER ONE Gymnastics as Conditioning 3 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 25 L-sit 26Straddle L 30 Manna 35 Back Lever 41Front Lever 45 Planche 49 CHAPTER FIVE Upper Body Pressing Fundamental Bodyweight Exercises 59 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 113Other CPP Variations 118CHAPTER EIGHT Core V-up Variations 123HLL Variations 127Lower Back Variations 132Oblique Variations 138 Straight Body Variations 144 CHAPTER NINE Legs 155Deck Squat Variations 156Single Leg Squat Variations 159Hamstring Variations 165 CHAPTER TEN Program Design Options Static Strength Training 171 Basic Strength Training 175 Integrated Training 178Managing Intensity 179Group Training 182APPENDIX A Tips for Increasing Pull-ups 185APPENDIX B Static Strength Only Training Results 186APPENDIX C 120 Muscle-ups in 15 minutes 187 Index 189 A Special Thanks 194 Link to comment Share on other sites More sharing options...
Guest Garre33 Posted September 17, 2008 Share Posted September 17, 2008 holy crap I can't wait to get this book Link to comment Share on other sites More sharing options...
gymrob Posted September 17, 2008 Share Posted September 17, 2008 I am ridiculously excited right now!I will be so so immensly excited about getting this book. Link to comment Share on other sites More sharing options...
G00SE Posted September 17, 2008 Share Posted September 17, 2008 wow :shock: that is a lot of info 200 pages more less-all killer no filler I bet.I really hope your printer does their work quickly because I just can't wait for the book and I'm checking the site several times daily to make sure I can reserve the book as soon as you have the pre sale begin. Thanks so much Coach for the table of contents- and again Thanks you very much for all of the info you posted on the forum. It is very much appreciated _______________I can anything, nothing is impossible as long as I practice and train for it. Link to comment Share on other sites More sharing options...
realworldpractice Posted September 17, 2008 Share Posted September 17, 2008 Looks good! I'm looking forward to read it Link to comment Share on other sites More sharing options...
Peter Posted September 17, 2008 Share Posted September 17, 2008 Brilliant! Looking like it should be a good read! Link to comment Share on other sites More sharing options...
Edward Smith Posted September 17, 2008 Share Posted September 17, 2008 Thanks a million for posting Coach.Ed Link to comment Share on other sites More sharing options...
Guest Valentin Posted September 17, 2008 Share Posted September 17, 2008 Hi Coach SommerThis looks awesome. I have to say that if something should happen and you get tired of coaching, you have a career in advertising. This has been the best! advertising/promotion campaign ever haha.Like everyone one else i am also looking forward to this book and DVDs. Thanks for making it happen and sharing your knowledge with us. Link to comment Share on other sites More sharing options...
bboycherokee Posted September 17, 2008 Share Posted September 17, 2008 when will be able to get this? Link to comment Share on other sites More sharing options...
sghetti Posted September 17, 2008 Share Posted September 17, 2008 I've been doing the prescribed wrist conditioning exercises you have mentioned every night for the past 2 weeks, along with the wall handstand holds you mentioned were beneficial for your wrists. I also switched all my planche and shoulder presses to ring and parallettes, but I'm still having pain in my right wrist.If I remember correctly I remember you mentioning a part of the book would be dedicated to prehab exercises. It had the title of something around the lines of "Liquid Steel™." Will that be published in a separate book?P.S. I checked the DVD titles and if I'm correct there's 5: static strength, pulling, pressing, legs and core. Are the prehab exercises in these DVDs? Link to comment Share on other sites More sharing options...
Rod Abbott Posted September 17, 2008 Share Posted September 17, 2008 Looks great! Link to comment Share on other sites More sharing options...
Silentnote Posted September 17, 2008 Share Posted September 17, 2008 Very comprehensive. The more I see of this book, the more I want to purchase it. Just one question: Do the variations include progressions for all the movements? Link to comment Share on other sites More sharing options...
jtaporco Posted September 18, 2008 Share Posted September 18, 2008 OMG 200 pages of pure functional fitness!! I've been checking the site 3-4 times a day to see if the pre-sale is going on yet, I'm so excited to get this book! Link to comment Share on other sites More sharing options...
John Sapinoso Posted September 18, 2008 Share Posted September 18, 2008 8 pages of dip variations[=i'm excited Link to comment Share on other sites More sharing options...
mpalios Posted September 18, 2008 Share Posted September 18, 2008 Coach, will there be suggested programs for non-gymnastic types/regular people who are depressingly weak!!?? Like me!Thanks. Link to comment Share on other sites More sharing options...
David OBeid Posted September 18, 2008 Share Posted September 18, 2008 mpalios said: Coach, will there be suggested programs for non-gymnastic types/regular people who are depressingly weak!!?? Like me!Thanks.And me! Link to comment Share on other sites More sharing options...
David Picó García Posted September 18, 2008 Share Posted September 18, 2008 Quote 120 Muscle-ups in 15 minutes :shock: One day i tried a crossfit training consisting in 30 muscle up for time, and i though it was insane (of course without crossfit kipping style :wink: ).I would like to see this :roll: Link to comment Share on other sites More sharing options...
Frodocious Posted September 18, 2008 Share Posted September 18, 2008 Thank you so much for that coach - we all really appreciate it!What can I say but WOW!I was looking forward to the book before seeing that Table of Contents and now I REALLY can't wait! Link to comment Share on other sites More sharing options...
Elawin Posted September 18, 2008 Share Posted September 18, 2008 Thanks for the info Coach.I just can´t wait to get my hands on this book. Looks like it will be worth it´s weight in gold Link to comment Share on other sites More sharing options...
Danny Posted September 18, 2008 Share Posted September 18, 2008 NICE!! Can't wait!Really like the appendixes! Link to comment Share on other sites More sharing options...
Harout Aintablian Posted September 18, 2008 Share Posted September 18, 2008 This is a must book.Just a question...may be our credit cards doesn't work on order sheet, because they are issued in Beirut,Lebanon...how can I purchase the book when its available?Thanks Coach Sommer Link to comment Share on other sites More sharing options...
Blairbob Posted September 18, 2008 Share Posted September 18, 2008 Very cool. Thanks for the sneak peek, Coach. It makes me wonder what the next 4 books will be on. I figure one could be physical preparation/rehab/stretching and another could be advanced strength positions/drills. One could be a biography or coaching treatise and maybe one on tumbling and vault. For some reason, I am not banking that you will write books on event drills and skills or mental preparation. Link to comment Share on other sites More sharing options...
Coach Sommer Posted September 18, 2008 Author Share Posted September 18, 2008 Progressions, Progressions, ProgressionsBuilding the Gymnastic Body is designed to accomodate all levels of physical development; from the rawest, weakest beginner to the advanced bodyweight trainee. As such each of the families of movements (i.e. dip variations or HSPU variations etc) are carefully arranged according to the difficulty of the exercises. The movements are rated by difficulty on a .5 - 5 system; with .5 being the very easiest variation all the way up to a 5 which would be the most demanding. All exercises are taught and presented in a deliberate progressive manner. Strength is then built by systematically advancing through the variations of that particular movement family.Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Gregor Posted September 18, 2008 Share Posted September 18, 2008 Do you Coach have any books for coaches for competitive gymnastics? Link to comment Share on other sites More sharing options...
Blairbob Posted September 18, 2008 Share Posted September 18, 2008 Ahh, I was just wondering because I didn't see anything like Iron Cross, Maltese, Wide Arm HS. Perhaps they are not listed by themselves but in chapter seven. HLL is probably hanging leg lift variations. It stumped me for a bit but I'm just posting so nobody else asks. Is Group Training in chapter 10 muscle groups or training groups of gymnasts? I'm thinking it's the latter but I was asked by a member of the forum. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now