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  1. #11
    JSStevensRKC is offline Senior Member
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    Similar to what Brett Jones said I've always made three to five continuous reps (without setting the bell down) my goal before progressing to the next bell.

    Goal 1: 3 to 5 partial getups to elbow
    Goal 2: 3 to 5 partial getups to palm
    Goal 3: 3 to 5 partial getups to kneeling windmill
    Goal 4: 3 to 5 partial getups to kneeling lunge
    Goal 5: 3 to 5 full getups

    Sometimes I work it like this
    Goal 1: 3 to 5 partial getups to elbow
    Goal 2: 3 to 5 partial reverse getups from standing to kneeling lunge
    Goal 3: 3 to 5 partial getups to palm
    Goal 4: 3 to 5 partial reverse getups from standing to kneeling windmill
    Goal 5: 3 to 5 full getups


    but I always make 3 to 5 continuous full getups my final step before moving to the next bell.
    John Scott Stevens, RKC II, CK-FMS
    [URL="www.OmahaEliteKettlebell.com"]Omaha Elite Kettlebell[/URL]

    [URL="https://www.facebook.com/OmahaEliteKettlebell"]https://www.facebook.com/OmahaEliteKettlebell[/URL]

  2. #12
    ad5ly is offline Senior Member
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    JSStevensRKC,

    I LIKE THAT TEMPLATE! I have just finished up my 8 weeks of EDT and am into the one week of rest to be followed up by the 3x5 program for 4 weeks then back to EDT for another go. BUT I am now going to replace the 3x5 program with what you just showed us. I love doing tgus now and your progression for it looks very promising. Can't wait to do it! thanks..Dennis

  3. #13
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by BJones RKC View Post
    Chris,
    Too vague
    How many reps = "I get tired"?

    For now all I can recommend is that you continue your practice and work towards being able to do 5 full reps right and left as a single set but without the other information that is all I can do.
    Oh, sorry.

    I get to about 4 reps per arm, switching every rep, until I start getting tired. That's the point were the left shoulder starts to feel like it might lose structural integrity while acting as the support arm.

    Later in the day, I don't feel sore or fatigued at all. I feel like I can do it every day but am not sure if I should.

    I'll start working on multiple reps per arm. It's nice to have a more specific goal to work towards. Would that be with arm straight through the whole set?

    Thanks.
    Last edited by Chris Hansen; 09-10-2012 at 11:09 AM.

  4. #14
    BillLumbergRKC is offline Senior Member
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    what are you trying to accomplish with tgus? shoulder rehab/prehab? do you want to make this one of your primary "pet" lifts for some reason (grappling maybe, or maybe you just dig tgus) or maybe you want it to be an auxiliary lift used to identify and shore up weak links?

  5. #15
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by BillLumbergRKC View Post
    what are you trying to accomplish with tgus? shoulder rehab/prehab? do you want to make this one of your primary "pet" lifts for some reason (grappling maybe, or maybe you just dig tgus) or maybe you want it to be an auxiliary lift used to identify and shore up weak links?
    My shoulder rehab is at the point where tgus are a useful exercise. I'm a bit upper trap dominant but we got the middle and lower traps to start firing again and I'd like to use tgus to 'practice' correct shoulder position and strengthen the muscles involved.

  6. #16
    faizalenu is offline Senior Member
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    Quote Originally Posted by Chris Hansen View Post
    The tgu seems to be really good for my shoulder so I want to work on it as much as is useful. Is there a certain point of optimal benefit from the exercise in terms of volume and frequency?

    Thanks
    Yes there is a point, only you can answer that question.

    I will say this, if you are getting tired, it is probably not optimal.
    1) In terms of what is optimal (which I don't know how you know that until you go past that point, but whatever), it depends on what you are doing it for:
    * If you are training for strength, lifts should be getting heavier and/or the same weights should be getting easier.
    * If you are training to open up the shoulder (mobility/assistance work), then once it is open, stop.....
    ==> Again, this guideline is purposely arbitrary because any specific numbers depend on the person. For me, a shoulder open would be 32kg x 12 x 1/1 in about 12:00. Strength work would be 40-48kg x 8 x 1/1, your mileage may vary.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  7. #17
    David C. is offline Senior Member
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    best person I know to ask is Pavel
    [URL]http://southernkettlebeller.blogspot.com/[/URL]

  8. #18
    taikei is offline Senior Member
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    5 rep max weight, 5 reps for 10 sets on each side gave me a slight elbow pain. This was 6 years ago.

    Arm bar and bent arm bar seems to work for me. Bretzel's another choice.

  9. #19
    danfaz is offline Senior Member
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    This thread inspired me to do some getups last night (haven't done em for a while). Just did one rep on each arm with a 16, 24, and 32. Felt great, and I could feel all my little stabilizer muscles activate, and some creaky joints open up =)

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