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    STRONGFIRST Get Up Ethos Program

    Uploaded by

    Thomas Lawlor
    This document outlines a 12-week get-up ethos training program with progressive overload. It includes 3 phases: practice, accumulation, and mass. The practice phase focuses on technique with low weights and high reps over 2 weeks. The accumulation phase increases volume over 6 weeks peaking at 3 sets of 3 reps. The mass phase emphasizes strength gains over 4 weeks with heavier singles and doubles. Reps and weights progressively increase each week to continually challenge the lifter.

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    STRONGFIRST Get Up Ethos Program

    Uploaded by

    Thomas Lawlor
    497 views3 pages
    This document outlines a 12-week get-up ethos training program with progressive overload. It includes 3 phases: practice, accumulation, and mass. The practice phase focuses on technique with low weights and high reps over 2 weeks. The accumulation phase increases volume over 6 weeks peaking at 3 sets of 3 reps. The mass phase emphasizes strength gains over 4 weeks with heavier singles and doubles. Reps and weights progressively increase each week to continually challenge the lifter.

    Original Description:

    kettlebell turkish get up swing program

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    This document outlines a 12-week get-up ethos training program with progressive overload. It includes 3 phases: practice, accumulation, and mass. The practice phase focuses on technique with low weights and high reps over 2 weeks. The accumulation phase increases volume over 6 weeks peaking at 3 sets of 3 reps. The mass phase emphasizes strength gains over 4 weeks with heavier singles and doubles. Reps and weights progressively increase each week to continually challenge the lifter.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    497 views3 pages

    STRONGFIRST Get Up Ethos Program

    Uploaded by

    Thomas Lawlor
    This document outlines a 12-week get-up ethos training program with progressive overload. It includes 3 phases: practice, accumulation, and mass. The practice phase focuses on technique with low weights and high reps over 2 weeks. The accumulation phase increases volume over 6 weeks peaking at 3 sets of 3 reps. The mass phase emphasizes strength gains over 4 weeks with heavier singles and doubles. Reps and weights progressively increase each week to continually challenge the lifter.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 3
    At a glance
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    The program outlines a periodized strength training plan with different phases focused on practice/technique, accumulation of volume/weight, and building maximum strength.

    The phases include a practice phase to focus on technique at lighter weights, an accumulation phase to increase volume and weight lifted, and a mass phase aimed at building maximum strength through higher intensities.

    The practice phase uses 60-75% of 1RM, accumulation uses 50-75% of 1RM, and the mass phase progresses up to 95% of 1RM. The percentages represent a percentage of the lifter's one repetition maximum weight.

    Get-up Ethos Program

    Assumptions for the following examples:


    Males
    1RM / 100% 90% 85% 75% 65% 60% 50%
    60% is working weight*
    48kg 44kg 40kg 36kg 32kg 28kg 24kg

    Females
    1RM / 100% 90% 85% 75% 65% 60% 50%
    60% is working weight*
    24kg 22kg 20kg 18kg 16kg 14kg 12kg
    Phase 1: Practice Week 1 (perform on both arms) Week 2 (perform on both arms)
    Day 1 L 4x1 w/60% 4x1 w/60%
    Day 2 M 3x1 w/65% 3x1 w/65%
    Day 3 H 3x1 w/75% 3x1 w/75%
    Day 4 L 4x1 w/60% 4x1 w/60%
    Day 5 M 3x1 w/60% 3x1 w/60%
    # lifts per week 34 34
    kg p/wk Men T:1024kg - Avg:30kg T:1024kg - Avg:30kg
    kg p/wk women T:512kg - Avg:15kg T:512kg - Avg:15kg
    Phase 2: Accumulation Week 5 (perform on both arms) Week 6 (perform on both arms)
    Day 1 3x3 w/50% 3x3 w/50%
    Day 2 3x2 w/65% 3x2 w/65%
    Day 3 3x1 w/75% 3x1 w/75%
    Day 4 3x3 w/50% 3x3 w/50%
    Day 5 3x2 w/65% 3x2 w/65%
    # lifts per week 66 66
    kg p/wk Men T:1752kg - Avg:26kg T:1752kg - Avg:26kg
    kg p/wk women T:876kg - Avg:13kg T:876kg - Avg:13kg
    Phase 3: Mass Week 9 Week 10
    Day 1 1x1 w/75%-2x1 w/85% 1x1 w/75%-2x1 w/85%
    Day 2 3x2 w/65% 3x2 w/65%
    Day 3 1x1 w/75%-2x1 w/85% 1x1 w/75%-2x1 w/85%
    Day 4 3x2 w/65% 3x2 w/65%
    Day 5 1x2 w/65%-1x1w/75% 1x2 w/65%-1x1w/75%
    Retest 1x1 w/40kg 1x1 w/48kg 1x1 w/52kg
    # lifts per week 42 42
    kg p/wk Men T:1440kg - Avg:34kg T:1440kg - Avg:34kg
    kg p/wk women T:720kg - Avg:17kg T:720kg - Avg:17kg
    Week 3 (perform on both arms) Week 4 (perform on both arms)
    3x1 w/65% 4x1 w/65%
    3x1 w/75% 3x1 w/75%
    2x1 w/85% 3x1 w/75%
    3x1 w/65% 4x1 w/65%
    3x1 w/65% 3x1 w/65%
    28 34
    T:925kg - Avg:34kg T:1136kg - Avg:33kg
    T:476kg - Avg:17kg T: 568- Avg:16.5
    Week 7 (perform on both arms) Week 8 (perform on both arms)
    1x3 w/60% - 1x2 w75% - 1x1 w/85% 1x3 w/60% - 1x2 w75% - 1x1 w/85%
    2x3 w/50% - 1x2 w/65% 2x3 w/50% - 1x2 w/65%
    3x2 w/75% 3x2 w/75%
    1x3 w/60% - 1x2 w75% - 1x1 w/85% 1x3 w/60% - 1x2 w75% - 1x1 w/85%
    3x2 w/65% 3x2 w/65%
    64 64
    T2010kg: - Avg:31kg T2010kg: - Avg:31kg
    T:1005kg - Avg:15.5kg T:1005kg - Avg:15.5kg
    Week 11 Week 12
    2x1 w/75%-2x1w/85% 1x1 w/75%- 1x1 w/85% 1x1 w/90%
    2x1 w/85%-1x1 w/90% Rest
    3x1 w/85% 1x1 w/75%- 1x1 w/85% 1x1 w/95%
    1x1 w/75%- 1x1 w/85% 1x1 w/90% Rest
    2x1 w/85% 3x1 w/65%
    1x1 w/40kg 1x1 w/48kg 1x1 w/52kg
    30 18
    T1192:kg - Avg:39kg T:648kg - Avg:36kg
    T:596kg - Avg:20kg T:324kg - Avg:18kg

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