THE GET-UP JOURNEY MINDSET

THE GET-UP JOURNEY MINDSET
by Steve “Coach Fury” Holiner, SFG II, DVRT Master Instructor

As I laid on my side facing the 48kg “Beast” kettlebell, I came to a realization on how I view Turkish Get-Ups. Each TGU is it’s own journey. Every step within the move is a marker of your progress. Every rep is a leg on that adventure. Higher reps equal a further destination. Now heavy get-ups? Those are the rough patches of road. That’s the fun stuff right there.

Coach Emily Bearden, SFG II, Pro Muay Thai Fighter.

Quite frankly, I love Turkish Get-Ups. They have been hugely beneficial to the strength and mobility of my students and I. However, I would much rather do heavy singles or doubles than higher rep sets. That’s not to say that I haven’t put my time in repping the light and medium kettlebells. I’m very in tune of what I’m capable of and what type of warm-up/progressions I use to get to the heavy end of my destination.

A typical TGU training day would look like this:

My warm-up/mobility work consists of some Super Joints, arm bars, elements of the Primal Move PFE, and Indian club swinging. Yes, that may seem like a lot but I also know from my FMS score that I need to maintain correctives on my right shoulder or I slip into the dreaded SM 1 category. I certainly don’t want any breakdowns on my TGU ride.

Now that I’ve got the engine primed I hit the bells. Reps are per side (not alternating).

3x24kg

3x28kg

3x32kg

1-2 x36kg

1x40kg

1x44kg

1x48kg

I sometimes skip the 28kg entirely. Often, I perform swings, jump-rope, Indian club swinging or pull-ups between sets. I will also mix in barbell, sandbag and the occasional human get-up to add variety.

My favorite human kettlebell, Adrienne Reina.

The thing I love about the TGU is the sheer length of the single rep or set. Never one to rush, I spend a long time under tension. This is what brings me back to the journey metaphor. As I lay on my side looking at that bell, I mentally prepare myself for the journey I’m about to embark on. I know it won’t be easy but I know damn well it will be rewarding. That’s the fun stuff right there. Now grab a kettlebell and start your own journey.

Yours in strength and fury,

Steve “Coach Fury” Holiner

Proudly claiming Five Points Academy in NYC as his home base, Steve “Coach Fury” Holiner is an SFG Level II Certified Kettlebell Instructor, a DVRT Master Instructor, a Certified Indian Club Specialist and a Primal Move Coach. He is also CK-FMS Certified and uses the Functional Movement System to help predict and avoid the possibility of injury in his clients. Steve is a certified TRX Training Instructor and an Assistant Muay Thai Kickboxing Instructor. Through his guidance, Steve has helped people pass their SFG, HKC, RKC, and RKC Level II certifications. With over 35 people registered, Steve was the lead coach for the Five Points Academy team in the May 2012 Tactical Strength Challenge. Two of Steve’s female clients qualified for the Power To The People Deadlift Team at the TSC. Steve has been published in the Power by Pavel newsletter, had articles and videos shared by Josh Henkin and written guest blogs.

Founded by Steve in 2011, Coach Fury’s Kettlebell Club (CFKC) has brought hardstyle kettlebell training to Brooklyn, NY.