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Josef

For multiple weights...

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by , 06-13-2011 at 08:53 PM (2190 Views)
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 to the lunge per hand in 4:46. Intensity (resistance) would be (to lunge) 80% of 100lb or, in case you didn't catch it, 80lb. Volume (total reps times resistance) would be (14x80) 1,180. Density (volume divided by time) would be (1,180/4:46) 236lb per minute. So your training log in this example looks like Getup-to lunge-100lb-4/4, 3/3-4:46
Int-80lb, Vol-1,180, Den-236lbpm.

Now, on application. Test the getup like any movement. You can test it as a whole and you can test the components. In particular, test the overhead lunge and the halfup. If halup tests well, make your way up. You will find one component doesn't test as well as the previous. Stop at the one that tested best. If the overhead lunge tests better than the halfup, make your way down in the reverse order. Now that you have the movement, test your weight.
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  1. kbSagoo's Avatar
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    I remember in the past that you wrote about how certain portion of the getups tested better than others. Thanks for expanding on it with this post. Also appreciate the detail on how to log the workout in order to track progress.

    Paul
  2. Josef's Avatar
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    It's no problem, Paul. Let me know if there's anything else I can help with.
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