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Building the Gymnastic Body Table of Contents


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#1 Coach Sommer

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Posted 17 September 2008 - 12:27 PM

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 26
Straddle L 30
Manna 35
Back Lever 41
Front 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 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 155
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

#2 Garre33

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Posted 17 September 2008 - 12:41 PM

holy crap I can't wait to get this book

#3 gymrob

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Posted 17 September 2008 - 12:42 PM

I am ridiculously excited right now!

I will be so so immensly excited about getting this book.

#4 G00SE

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Posted 17 September 2008 - 12:49 PM

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 :D

_______________

I can anything, nothing is impossible as long as I practice and train for it.

#5 realworldpractice

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Posted 17 September 2008 - 12:58 PM

Looks good! I'm looking forward to read it :D

#6 Peter

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Posted 17 September 2008 - 01:54 PM

Brilliant! Looking like it should be a good read!

#7 ed x

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Posted 17 September 2008 - 02:08 PM

Thanks a million for posting Coach.

Ed

#8 Guest_Valentin_*

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Posted 17 September 2008 - 02:13 PM

Hi Coach Sommer

This 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 DVD
s. Thanks for making it happen and sharing your knowledge with us.

#9 bboycherokee

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Posted 17 September 2008 - 02:20 PM

when will be able to get this?

#10 sghetti

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Posted 17 September 2008 - 02:56 PM

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?

#11 Rod Abbott

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Posted 17 September 2008 - 03:08 PM

Looks great!

#12 Silentnote

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Posted 17 September 2008 - 03:17 PM

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?

#13 jtaporco

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Posted 17 September 2008 - 04:41 PM

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!

#14 John Sapinoso

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Posted 17 September 2008 - 05:02 PM

8 pages of dip variations

[=

i'm excited

#15 mpalios

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Posted 17 September 2008 - 05:58 PM

Coach, will there be suggested programs for non-gymnastic types/regular people who are depressingly weak!!?? Like me!

Thanks.

#16 David OBeid

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Posted 17 September 2008 - 09:22 PM

Coach, will there be suggested programs for non-gymnastic types/regular people who are depressingly weak!!?? Like me!

Thanks.


And me! :(

#17 serotonin

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Posted 17 September 2008 - 10:41 PM

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:

#18 Frodocious

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Posted 18 September 2008 - 04:39 AM

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!

#19 Elawin

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Posted 18 September 2008 - 06:21 AM

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 :lol:

#20 Danny

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Posted 18 September 2008 - 06:49 AM

NICE!! Can't wait!

Really like the appendixes!