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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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...

Josef

High Level Getup protocol

By now, you have developed incredible strength, mobility, and stability. You have developed the work capacity to attempt straight getup sets. Your goal is to build up to five sets of five. If you have never performed straight sets before, you have never truly lived. It is so incredibly horrible it will make you appreciate everything else that much more.

Rather than have you start out the way you probably expect, with three sets of three, I’m going...

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Repetitive Getup protocol

At this point you will move on to the repetitive getup. This is applying the progressive getup to a ladder format. A repetitive getup x 1 will be a standard progressive getup. A repetitive getup x 1,2 will have you perform a progressive getup, then follow it with a progressive getup x 2. Your goal is to build up to a repetitive getup x 1,2,3,4,5. A complete breakdown of this looks like this:

Step 1: roll to press.
Step 1&2: getup to elbow,...

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Before you go off on a high volume program, make sure to check with an RKC first. It would be a shame for you to go out, build up a reflexive movement pattern, then find out you've been doing it wrong. It's harder to forget bad habits than it is to learn good ones. David Whitley put it well when he said that enthusiasm does not replace good technique.

The first two protocols were written while I was bored on a plane flight from the US to Germany and typed up this getup program....

Josef