The Turkish Warrior Conditioning regime Part 2...

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.

Progressive Getup protocol

The progressive getup is exactly as it sounds. You will work progressively through the steps of the getup in a ratchet sequence. In the program, when you are called to perform the progressive getup, you will do this:

Step 1: roll to press.
Step 1&2: getup to elbow, then back down.
Step 1-3: getup to post, then back down.
Step 1-4: getup to high pelvis, then back down.
Step 1-5: getup to knee, then back down.
Step 1-6: getup to half kneeling, then back down.
Step 1-7: getup to standing, then back down.

That is a progressive getup. Now, when you are called to perform a progressive getup x 2, you will do this:

Step 1: two roll to presses.
Step 1&2: getup to elbow, repeat the press to elbow, then back down.
Step 1-3: getup to post, repeat the elbow to post, then back down..
Step 1-4: getup to high pelvis, repeat the post to high pelvis, then back down.
Step 1-5: getup to knee, repeat the high pelvis to knee, then back down.
Step 1-6: getup to half kneeling, repeat the knee to half kneeling, then back down.
Step 1-7: getup to standing, repeat the half kneeling to standing, then back down.

A progressive getup x 3 looks like this:

Step 1: three roll to presses.
Step 1&2: getup to elbow, repeat the press to elbow twice, then back down.
Step 1-3: getup to post, repeat the elbow to post twice, then back down..
Step 1-4: getup to high pelvis, repeat the post to high pelvis twice, then back down.
Step 1-5: getup to knee, repeat the high pelvis to knee twice, then back down.
Step 1-6: getup to half kneeling, repeat the knee to half kneeling twice, then back down.
Step 1-7: getup to standing, repeat the half kneeling to standing twice, then back down.

You will notice that you are performing the top step of each rung for the number of repetitions given. So a progressive getup x 4 looks like this:

Step 1: four roll to presses.
Step 1&2: getup to elbow, repeat the press to elbow three times, then back down.
Step 1-3: getup to post, repeat the elbow to post three times, then back down..
Step 1-4: getup to high pelvis, repeat the post to high pelvis three times, then back down.
Step 1-5: getup to knee, repeat the high pelvis to knee three times, then back down.
Step 1-6: getup to half kneeling, repeat the knee to half kneeling three times, then back down.
Step 1-7: getup to standing, repeat the half kneeling to standing three times, then back down.

Your goal is to build up to a progressive getup x 5.

Step 1: five roll to presses.
Step 1&2: getup to elbow, repeat the press to elbow four times, then back down.
Step 1-3: getup to post, repeat the elbow to post four times, then back down..
Step 1-4: getup to high pelvis, repeat the post to high pelvis four times, then back down.
Step 1-5: getup to knee, repeat the high pelvis to knee four times, then back down.
Step 1-6: getup to half kneeling, repeat the knee to half kneeling four times, then back down.
Step 1-7: getup to standing, repeat the half kneeling to standing four times, then back down.

You will follow this routine in a heavy-light-medium fashion. Work whatever version of this you prefer. Here is the progressive getup progressions using my favorite H-L-M schedule.

Monday: Progressive getup x 3
Tuesday: Rest!
Wednesday: Progressive getup x 1
Thursday: Variety
Friday: Progressive getup x 2
Saturday: Variety

Monday: Progressive getup x 4
Tuesday: Rest!
Wednesday: Progressive getup x 2
Thursday: Variety
Friday: Progressive getup x 3
Saturday: Variety

Monday: Progressive getup x 5
Tuesday: Rest!
Wednesday: Progressive getup x 3
Thursday: Variety
Friday: Progressive getup x 4
Saturday: Variety

But people may find one step of the getup more challenging than others. Say, you can’t perform a complete getup correctly because you can only make it as far as the lunge. If it is a matter of needing more practice, simply stop there. Continue stopping at this position until you feel comfortable passing through it. Don’t just speed up and try to plow through it. Stick with it. Refer to Kettlebells From the Ground Up for corrective exercises or, if you can, see a CK-FMS.