Principles of bodyweight training -- Physiology of strength and hypertrophy -- Progression charts and goal setting -- Structural balance considerations -- Intro to programming, attributes, and the hierarchy of a routine -- Population considerations -- Constructing your workout routine -- Warm-up and skill work -- Strength work -- Methods of progression -- Prehabilitation, isolation, flexibility, and cool down -- Mesocycle planning -- Endurance, cardio, cross training, hybrid templates, and routines -- Overreaching and overtraining -- Health and injury management -- Lifestyle factors -- Untrained beginner: routine construction and progression -- Trained beginner: routine construction and progression -- Intermediate: routine construction and progression -- Advanced: routine construction and progression -- Common bodyweight training injuries -- Prehabilitation, mobility, and flexibility resources -- Exercise technique, descriptions, and tips -- Handstand variations -- Pulling exercises -- Pushing variations -- Multi-plane exercises, core, and legs -- Resources.
Summary:
Steven Low takes the reader on a journey through logically constructing a strength-oriented bodyweight workout routine. With a highly systematic approach, he delves into the physiology behind strength training and equips the reader to adequately prepare their body for the rigors of bodyweight training. This book covers much ground that other books do not, offering information on health and injury management, factors that contribute to a successful routine, and actual program implementation.
This resource is supported by the Institute of Museum and Library Services under the provisions of the Library Services and Technology Act as administered by State Library of Iowa.