Keep Getting Up!
I set a challenge at the beginning of the month #keepgettingup.
The rules were simple. Do at least one Turkish Get Up or Get Up variation everyday in September (30 Days).
The purpose was to show how a community working together is much stronger than any one part. That community being YOU. Metaphors aside: To build a solid practice of training that focuses on integrating whole body.
I chose the Get Up for this challenge because it's a unique exercise in that it involves the use of your whole body to perform correctly. And depending on the load, you can build strength, muscle, stability, and mobility. Easily, my favorite exercise.
Well, the month is about over, and I hope things have been going well for you if you took part. Hopefully, you've come out stronger than when you started.
Or at the very least, you learned something new about yourself while practicing this skill. Either way, you win.
I wanted to take a moment share what I've been, getting up to for the last 30 days.
Three Goals
Do Get Ups Everyday of September — Without burning out
Improve My Get Up Technique
Increase Overhead Press Strength (bonus)
Method
First step was choosing the right weights.
28kg – 75% 1RM Overhead Press
24kg - 65% 1RM Overhead Press
20kg – 55% 1 RM Overhead Press
I used an Overhead Press 1RM as a baseline for Get Ups for two reasons. One, my left and right side Get Ups are at different levels for reasons that are not strength related, but orthopedic. An arthritic big toe on my right side makes heavier Get Ups on my left side extremely uncomfortable. And two, I'd be performing presses in different postures of the Get Up. Choosing the right intensity (weight) was critical in avoiding burn out and or overuse injury.
Next step, choosing how many presses during the Get Up each set: between 1 and 6 presses.
Finally, choosing how many sets to perform each session: 3, 4, or 5 sets each side.
To decide how to distribute the weight, volume, and density (presses) I used a method loosely based on PlanStrong training principles, simplified in the form of a dice roll for each variable. This was to wave my training volume from week to week by at least 20%. (Delta 20 Principle)
First Roll - Weight
6 = 28kg
3,4,5 = 24kg
1,2 = 20kg
Second Roll - Presses
- Number on die = number of presses per set (Press from any posture of the Get Up)
Third Roll - Sets
1,2 = 3 sets each side
3,4 = 4 sets each side
5,6 = 5 sets each side
I rolled for 14 sessions, two weeks at a time so I could plan my days accordingly. Also, I would adjust sets and/or presses on days I was under-recovered or out of time. Listening to my body primarily and checking my HRV (heart rate variability) every morning.
The daily HRV check is my second "Guard Rail." I use the term Guard Rails to illustrate how I look at a training program. To get a long-term positive training effect, it takes an equal amount of NOT doing as it does doing. On the front end, choosing a method that is proven to get results. On the back end, checking in with myself regularly with a subjective (how I feel) and objective measure (HRV). That way, I can enjoy the process.
Results (as of 9/28)
Total Get Ups: 202 – Sum of both sides
Total Presses (Including Get Up): 584 (786) - Sum of both sides
Total Volume (KG) Moved: 18,376 kg - Sum of both sides, including presses
Weight Distribution:
30 Sets (15%) w/ 28kg
105 Sets (52%) w/ 24kg
67 Sets (33%) w/ 20kg
ARI (Average Relative Intensity): 63% 1RM Overhead Press
For context, with my pressing programs, either PlanStrong or Iron Cardio style program, my monthly rep volume has been between 200–600 reps per month. 360 rpm being the sweet spot, at around 70–75% ARI. 600 rep months have been pretty tough on my body. Having done 786 reps this month with a 10% decrease in ARI, I can say I feel considerably better than at 600 rpm.
I feel more connected through my body. Got some pretty nice shoulder, chest, back, bi's and tri's cuts out of the deal, with zero soreness. My technique is on point. And I definitely feel stronger in my day to day. Which is what matters most to me.
If you've done your Get Ups this month, or are looking to start, I would love to hear from you.
In Strength and Health,
Coach Adam