Beyond Gravity – Vector Fitness Training , livre ebook

Beyond Gravity – Vector Fitness Training
H. J. Einsig, MD, ATC
Austin Macauley Publishers
2020-03-31
Beyond Gravity – Vector Fitness Training About the Author Dedication Copyright Information © Acknowledgment Prelude Author’s Introduction and Background Newton’s Laws of Physical Science Relative to Your Physical Training Welcome to Variable Force Vector (VFV) Training and F 5 Anatomy and Kinesiology Principles for VFV Training Principles of Nutrition, Recovery and Prevention of Injury Overview of Hypertrophy, Strength, Power and Endurance Through VFV and F 5 Training Trainers, Workout Partners and Self-Training with VFV and F 5 VFV and F 5 Training for the Back and Biceps (Elbow Flexors) VFV and F 5 Training for the Shoulders (Deltoids and Rotator Cuff) VFV and F 5 Training for the Lower Extremities (Quads, Hamstrings, Calves) VFV and F 5 Training for the Hips VFV and F 5 Training for the Core – Abs and Lower Trunk Sample VFV Training Programs – Key Concepts Sample VFV Partner Training Program Days 1 and 5 – Pecs, Anterior Deltoid, Anterior Core, Triceps Sample VFV Partner Training Program Days 2 and 6 – Hips, Thighs, Lateral Core, Lower Legs Sample VFV Partner Training Program Days 3 and 7 – Back, Traps, Posterolateral Deltoid, Posterior Core, Biceps Sample VFV Solo Training Program Days 1 and 5 – Pecs, Anterior Deltoid, Anterior Core, Triceps Sample VFV Solo Training Program Days 2 and 6 – Hips, Thighs, Lateral Core, Lower Legs Sample VFV Solo Training Program Days 3 and 7 – Back, Traps, Posterolateral Deltoid, Posterior Core, Biceps The Vector BodySled – Sample of Optimal Muscle Segmental Specificity Settings per Exercise Glossary of Terms Diagram Index/Credits
About the Author

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"We are all inhabitants of Planet Earth,
and thus, our bodies are bound by its physical laws.
Fortunately for us, our creative intellect is not."
– H. J. Einsig, MD, ATC - age 54
Dedication
In loving memory of our Scrappy D
AND MY FATHER, POP “E”
Copyright Information ©
H. J. Einsig, MD, ATC (2020)
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher.
Any person who commits any unauthorized act in relation to this publication may be liable to criminal prosecution and civil claims for damages.
Ordering Information:
Quantity sales: special discounts are available on quantity purchases by corporations, associations, and others. For details, contact the publisher at the address below.
Publisher’s Cataloging-in-Publication data
Einsig, MD, ATC, H. J.
Beyond Gravity – Vector Fitness Training
ISBN 9781641829441 (Paperback)
ISBN 9781641829458 (Hardback)
ISBN 9781645366485 (ePub e-book)
Library of Congress Control Number: 2020900104
www.austinmacauley.com/us
First Published (2020)
Austin Macauley Publishers LLC
40 Wall Street, 28th Floor
New York, NY 10005
USA
mail-usa@austinmacauley.com
+1 (646) 5125767


In Beyond Gravity – Vector Fitness Training , I will explain and show you:
methods to obtain optimum fitness, physique, and performance in a multi-dimensional world
techniques to stimulate the neuromuscular system for maximum desired gains, overcome sticking points, and set new personal bests in the least possible time
specific ways to vary resistance and output force vectors to selectively recruit each area within every target muscle, the key to acquiring the most efficient stimulus for directed specific segmental muscle hypertrophy, strength, power, and focal muscle endurance enhancement
how to use F 5 workouts for functional strength or sculpted mass more efficiently and effectively
mind and muscle connection enhancement that increases focus and results for every exercise
what you need to be a vector variation master, training partner, and/or superior personal trainer
programs to get the most of working out by yourself, with a partner or trainer, with bodyweight exercises, free weights and/or machines, and most ideally, the Vector BodySled
how applied science allows contact sport athletes to excel in competition, bodybuilders to chisel best physiques, power lifters to set records, and ordinary people how to not feel so ordinary.
This book is for all who seriously want to improve body shape,
strength, and physical performance.
Acknowledgment
To Kim… my partner in life. Thanks for giving me the love, working space, criticism, and support I need to succeed.
To five treasured children: Joe, Darion-Grayson, Joannah, and Alexis… my motivation for enhancing quality of life.
To Mom and Dad… always loved, admired, and appreciated. Thank you for a wonderful upbringing.
To Paul… for always reflecting to me the person that I am and what it is that I am compelled to do in this world.
To Bruce/Caitlyn Jenner, Arnold Schwarzenegger, Dan Gable, Cael Sanderson, and other amazing athletes and game-changers… who have inspired me to admire, analyze, think outside the box, and then write this book.
To Austin Macauley Publishers… for guiding this project through to completion.
To all my coaches, teachers, and West Chester University Athletic Training, Hahnemann Medical School, Reading Hospital internship, Medical College of Virginia, and Temple University Hospital Physical Medicine & Rehabilitation residency instructors… for educating us and inspiring me to do the same.
To the athletes I have coached with Variable Vector Training… your head start is over.
Prelude
One of my favorite things in life is to see the eyes of experienced weightlifters, bodybuilders and competitive athletes light up the first time I expose them to V ariable F orce V ector and F 5 Training. For it is in that moment that they know they can achieve much more!
A vector is a directed force – it has magnitude and orientation.
From the beginning of mankind’s time on Earth, we have become very adept at working against gravitational force, but it is the handling of non-gravitational forces or variable vectors that most of us struggle with. There are spectacular athletes among us who excel at performing in those unusual circumstances whom we marvel at. And it will be those whose bodies and movement skills have been sculpted by informed training adaptation who will be marveled at in the future.
Consider Beyond Gravity – Vector Fitness Training a vector propelling you in the right direction!
Sir Isaac Newton educated us with the fundamental laws of physical science: A body stays in current state until new force applied, Force = Mass x Acceleration, and Action = Reaction.
We just need to apply these laws in novel ways during our training to make them work better for us than we have in the past and to create advantages over our less-informed competitors:
V ariable R esistance V ectors x V ariable O utput V ectors =
V ariable F orce V ector Training
Author’s Introduction and Background
The following paragraph was written as is years ago, long before any of the relevant worldwide news hit. None of the recent changes in whom I acknowledge diminish in any way the incredible physical and nation uplifting accomplishments I reference. In fact, strength of character perseveres.
I still remember cheering on Bruce Jenner in the 1976 Olympic Games in Montreal. Long since my childhood, the vision of Jenner breaking the world record in the decathlon, on sport’s grandest stage during our country’s 200 th birthday, continues to burn bright in me. That fire had been rekindled by my own gold medal in the Junior Olympics as a freestyle wrestler a few years later. Atop the medal podium, as I resonated with our National Anthem, I flashed back to Jenner’s ceremony with tearful pride. Then I discovered his passion as a decathlete myself within the next decade, and finally by meeting and talking with Bruce himself. Don’t worry Bruce, I am not a stalker. But you never know just how your actions can inspire one, a few, or several hundred thousand people over time.
Now of course I should correct myself and respectfully say don’t worry Caitlyn, but the meaning and impact of the actions referred to in the first and last lines of the paragraph above were, and remain, some of the most powerful in our nation’s sports history, and perhaps even have a more global accuracy now, especially the last line. This book is not about the change of inspirational direction, but about the product of inspiration and directional variation. I had other childhood heroes like Arnold Schwarzenegger, Olympic Gold Medalists Dan Gable and more recently Cael Sanderson, whom I completely respect as a wrestler and coach myself. Both are internationally and unquestionably regarded as some of the toughest, hardest working men alive today. But disguising my original inspiration for learning, further discovering and ultimately sharing neuromuscular and biomechanical functional advances that will positively change the fitness, sports and strength training world forever is not consistent with a value I will compromise.
By most accounts I have led a successful life – a private practice MD with hours as I and my beautiful loving wife choose them; an eight-acre country estate/sports park with everything our four incredibly wonderful children needed to grow healthy in body and spirit without encumbrance, and over two decades of successful coaching and athletic training experience. Yet deep down inside me there is an unrelenting stir letting me know there is much more I personally could and should do before I can rest. Call it Erickson’s Generativity before Integrity stage of psychosocial development if you like.
The stir started many years ago when I first discovered what I later termed Va