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  1. #11
    kodo kb is offline Senior Member
    Join Date
    Nov 2008
    Poughkeepsie, New York
    Blog Entries


    Hey Josef, although I'm not the OP, I want to thank you for that getup training idea. I've currently been using the Turkish Warrior Conditioning program you posted on your blog a while back, and have seen a good amount of progress.

    Do you now see this method as a better way of progressing than your previous programs (both the Titan Challange and TWC)? Also, is there a specific point at which you'd suggest moving up a bell, or should I work on different areas of different bells concurrently?

    I hope this isn't seen as jacking the thread, as I think these questions are in a similar vain as the initial questions.

    If people want to look at the other programs I mentioned, Josef has links to the Titan Challenge in his signature and the Turkish Warrior Conditioning plan can be found at the below link .
    (There are six parts, so keep on clicking the next buttons if you want to see the rest.)

    "I can't imagine how it WON'T you not doing it." — Dan John

    "I never went to the gym to "work out". Rather I went to LEARN. The workout was incidental." — Dr. Ed Thomas

  2. #12
    Pats is offline Member
    Join Date
    Mar 2011


    Damn Joseph, what a good post.

    As for the hand and foot position, the RKC who taught me knew what he was doing according to your description, I'm glad.

    Also, I'm going to be reading that post a lot and train hard for the TGU!


  3. #13
    Josef is offline Senior Member
    Join Date
    Nov 2008
    Minneapolis, MN
    Blog Entries


    Josh, 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 to answer your question on when to do what, I'd have to say I'm completely unqualified to tell you. Listen to your body. Better yet, test it. I have taken to using biofeedback to guide my training and have been using the Gym Movement protocol for a good while now. I love it! I used to revise the Titan challenge on a weekly basis and the TWC program was born more out of art than science. I really bought into the whole crap that training is more an art than a science back then. But since I started testing my movements, I've found answers to questions I never thought to ask. Look up cosmicism to learn my views on exercise science these days.

    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. If you don't know what the Gym Movement protocol is, message me. I'm a proud candidate with their Biomech Certification.
    [COLOR=black][I]Are you a man, a dog, or a monster?[/I][/COLOR]

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