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Josef

  1. For multiple weights...

    by , 06-13-2011 at 08:53 PM
    The above is the course of action I would recommend for someone with a fixed weight. If you have multiple weights, things get a LITTLE more complicated. But really not much more. In fact, let's simplify our measure of progress. Seeing that the goal is to get as heavy a weight from the ground to overhead, do this. To press=20%, to hand=40%, to knee=60%, to lunge=80%, and to standing=100%. Now for simplicities sake, we'll say you're using a 100lb dumbbell with the above example of seven getups ...
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  2. On training the getup...

    by , 06-13-2011 at 04:43 PM
    When you wonder how to train the getup, ask yourself why you're doing it. Are you training for heavier getups? Alrighty. Think about what a getup is. You're getting up with the weight. Brilliant! Now look at the way you move. Record it even.

    Now where did your RKC tell you to put the foot of the posted leg? If they said anywhere near the other leg, they're wrong. Bring your leg at least forty-five degrees from the hip. If it's too close, your base of support will be too narrow, ...
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  3. 31Aug2010

    by , 09-01-2010 at 03:08 AM
    Anterior press/pull-10:36
    Curl grip bench press-4, 4, 4

    Implement: straight bar
    Grip: index fingers to middle rings
    Neck: extended
    Eyes: superior
    Distance: 14
    Resistance: 155lb
    Intensity: 155lbx4
    Volume: 1,860lb
    Density: 175lb per minute
    Bent over row-3, 3, 3
    Implement: plates
    Neck: neutral
    Eyes: neutral
    Resistance: 250lb
    Intensity: 250lbx3
    Volume: 2,250lb
    Density: 212lb per minute
    ...
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  4. The Turkish Warrior Conditioning regime Part 6...

    by , 11-11-2009 at 11:05 PM
    The High Intensity Getup Protocol

    While volume should be a cornerstone of your training, you must also train with weights close to your limit. The body must be exposed to a heavy weight if you want to lift it. I highly recommend training partial getup, mastering it one step at a time. You will build to fifteen partials per hand in thirty minutes before you progress to the next step. When you have built up to fifteen full singles, you will start back at the roll to press with a heavier ...
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  5. The Turkish Warrior Conditioning regime Part 5...

    by , 11-11-2009 at 11:04 PM
    The Ataturk Protocol

    When someone has trouble with a given step of the getup, they tend to just rush through it. Moving slower will generally reveal such weaknesses. With this in mind, I devised an exercise I call the Ataturk, or the father of the Turks. A form of specialized variety that calls for one to perform a press at the various stages of the getup. It will challenge your strength to no end while revealing your weaknesses. As you cannot shoot a cannon out of a canoe, you will ...
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