Keep Getting Up!
I set a challenge at the beginning of the month #keepgettingup.
The rules were simple. Do at least one Turkish Get Up or Get Up variation everyday in September (30 Days).
The purpose was to show how a community working together is much stronger than any one part. That community being YOU. Metaphors aside: To build a solid practice of training that focuses on integrating whole body.
I chose the Get Up for this challenge because it’s a unique exercise in that it involves the use of your whole body to perform correctly. And Depending on the load, you can build strength, muscle, stability, and mobility. Easily, my favorite exercise.
Well, the month is about over, and I hope things have been going well for you if you took part. Hopefully, you’ve come out stronger than when you started.
Or at the very least, you learned something new about yourself while practicing this skill. Either way, you win.
I wanted to take a moment share what I’ve been, getting up to for the last 30 days.
To start, I had three goals for myself going into this month.
Three Goals
· Do Get Ups Everyday of September - Without burning out
· Improve My Get Up Technique
· Increase Overhead Press Strength (bonus)
Method
First step was choosing the right weights.
· 28kg – 75% 1RM Overhead Press
· 24kg - 65% 1RM Overhead Press
· 20kg – 55% 1 RM Overhead Press
I used an Overhead Press 1RM as a baseline for Get Ups for two reasons. One, my left and right side Get Ups are at different levels for reasons that are not strength related, but orthopedic. An arthritic big toe on my right side makes heavier Get Ups on my left side extremely uncomfortable. And two, I’d be performing presses in different postures of the Get Up. Choosing the right intensity (weight) was critical in avoiding burn out and or overuse injury.
So, the next step, choosing how many presses during the Get Up each set.
Between 1 and 6 presses
Finally choosing how many sets to perform each session.
3 sets each side
4 sets each side
5 sets each side
To decide how to distribute the weight, volume, and density (presses) I used a method loosely based on PlanStrong training principles, simplified in the form of a dice roll for each variable. This was to wave my training volume from week to week by at least 20%. (Delta 20 Principle)
The planning is my first “Guard Rail” so that I’m not left in the reckless hands of my ego.
(Left, # on die)
First Roll - Weight
6 = 28kg
3,4,5 = 24kg
1,2 = 20kg
Second Roll - Presses
Number on die = number of presses per set
(Press from any posture of the Get Up)
Third Roll - Sets
1,2 = 3 sets each side
3,4 = 4 sets each side
5,6 = 5 sets each side
I rolled for 14 sessions, two weeks at a time so I could plan my days accordingly. Also, I would adjust sets and/or presses on days I was under-recovered or out of time. Listening to my body primarily and checking my HRV (heart rate variability) every morning.
The daily HRV check is my second “Guard Rail.”
I use the term Guard Rails, to illustrate how I look at a training program. To get a long-term positive training effect, it takes an equal amount of NOT doing as it does doing. On the front end, choosing a method that is proven to get results. On the back end, checking in with myself regularly with a subjective (how I feel) and objective measure (HRV). That way, I can enjoy the process. And focus all my energy on practicing the movement. Being mindful and tuned in to my body during every rep and set during my session. Letting the results be what they are.
Here is how it went.
I adjusted a total of 7 sessions, the day of. One session I scrapped because of poor planning. Five sessions I reduced either the sets by 1 (5-4) or presses by 2 (5-3). And one session I increased the weight to 28kg from 20kg and reduced to 3 sets from 5.
Recovery, or lack thereof, has only played a part in one session. The rest were due to the day getting away from me and having to train in the evening or later than I would like. After my conditioning or Zone 2 work.
Here are the numbers as of 9/28:
Total Get Ups
202 – Sum of both sides
Total Presses (Including Get Up)
584 (786) - Sum of both sides
Total Volume (KG) Moved
18,376 kg - Sum of both sides. Including presses
Weight Distribution
30 Sets (15%) w/ 28kg
105 Sets (52%) w/ 24kg
67 Sets (33%) w/ 20kg
ARI (Average Relative Intensity)
63% 1RM Overhead Press
4 Week Breakdown (Sets, Press Volume, TV, ARI)
Average Relative Intensity (ARI) is the average percentage of 1RM over a given period. When varying the intensity (weight) from training period to training period it is important to also vary the ARI as well.
For context, with my pressing programs, either PlanStrong or Iron Cardio style program, my monthly Rep volume has been between 200-600 reps per month. 360 rpm being the sweet spot, at around 70-75% ARI. 600 rep months have been pretty tough on my body. Having done 786 reps this month with a 10% decrease in ARI, I can say I feel considerably better than at 600 rpm.
I won’t know if my 1RM has increased until the end of the first week of October when I retest my 1RM. But either way, I’m happy with how things have turned out.
I feel more connected through my body. Got some pretty nice shoulder, chest, back, bi’s and tri’s cuts out of the deal, with zero soreness. My technique is on point. And I definitely feel stronger in my day to day. Which is what matters most to me. I got to see this last week when I replaced our water heater. I got the old one out, still partially filled with water, solo, with little struggle. Using technique and strength of course. Much like the Get Up.
If you’ve done your Get Ups this month, or are looking to start, I would love to hear from you. Email me at adampierre@essentialfitness.co. Or DM coach_adam_pierre_sfg.
I’ve got some great things coming in a few weeks, including FREE online kettlebell lessons. Kettlebell Essentials. Where I teach the Overhead Press, Single Leg Deadlift, Kettlebell Swing, Kettlebell Clean and of course, The Get Up!
In Strength and Health,
Coach Adam