PHYSICAL TEST PREPARATION: HEAVY SANDBAG TGU

on Tuesday, 08 October 2013. Posted in Strength & Power Articles

USE THESE SIMPLE TIPS TO TRAIN FOR AND EXCEL AT THE HEAVY TGU TEST.

Ah, the Turkish Get Up (or TGU for short), very few exercises seem to create such polarization. Some folks, myself included, love the beautiful complexity of this ancient exercise. Others cringe at its very mention. For me and my students, the standard TGU sits at the top of a short list of "best" overall exercises. It is a full body complex movement that takes the participant through a broad range of movement patterns: a roll, a sit, a full hip extension, a bend, a rotation, tall half kneeling, and a stand, all while keeping the shoulder compacted and aligned with the weight overhead (and that is just the first half of the movement!). When executed properly it is kinesthetic poetry.

But we aren't talking about a standard Turkish Get Up, we are talking about its bastard first cousin, the one not invited to family dinners. We are talking about the brutal, unforgiving heavy Sandbag TGU. From a coaching standpoint, this is a fantastic variation that builds powerful real world strength. As a grappler, it is a very practical, thinking opponent that is trying to smother you. It is effective, practical, and there is no fluff. The real challenge is in the medium, the sand itself. As you begin to rise, sand (with the help of our friend Mr. Gravity) seeps down toward the bottom of the bag, making progress difficult. It is tough to overcome the inertia and get the bag moving because of this shift. This is your Uncle Physics and sometimes he works for you and sometimes he works against you. This time he is against you.

WHAT ARE THE REQUIREMENTS FOR THE UTC CHALLENGE?

For the Unconventional Training Challenge, the standards are this: Men's Juggernaut 150lb Sandbag for 13 reps, 100lb Amateur no rep minimum; for Women's Juggernaut it is 75lb Sandbag for 13 reps and 50lb Sandbag no rep standard for Amateurs. This must be done in a 5 minutes; a daunting task for anyone. You, however, are not just anyone if you are competing in the first ever UTC, you are a bad ass! That being said, I have a few helpful pointers to prepare for this event.

TIP 1: LEARN HOW TO DO THE TGU

First off, and I know it seems obvious, you should know how to do a standard TGU.

TIP 2: TRAIN SPECIFICALLY FOR THIS CHALLENGE

I believe in specificity for competition. Meaning, one of the best ways to train for this event is to get a sandbag with the weight appropriate for you, set a timer, and GO! At the very least you will have a baseline from which you can work on improving, then repeat. Specificity works especially for events like this. Also, another benefit of practicing in this manner is that there will be no surprises. You don't show up the day of the event and at the 43 second mark scream, "Oh F*%#!!"

TIP 3: TECHNIQUE, TECHNIQUE, TECHNIQUE

I suggest keeping the form as tight as possible. Normally I am much more strict about form, but this is different for two main reasons. One, the very weight of the bag lends itself to a bit of leg flailing, especially later on as the reps increase. Secondly, this is a competition so there will be a bit of compromise to achieve the marks. Form will help you get more reps since you will be more efficient, wasting less energy. Save your energy, it's gonna be a long day.

TIP 4: FIND A RHYTHM

You are allowed to switch sides freely during the 5 minutes, but I suggest getting in a nice groove of a steady, metronome-like up and down motion for as many reps as you can before switching, then get in a rhythm on the other side.

TIP 5: DON'T STOP AT THE BOTTOM

Do not linger on the bottom. Remember our Uncle Physics? That is exactly where he has all the control. If you must rest, take a breath or two at the top while standing. It takes far more energy to support the bag standing since it is resting on your entire skeletal system, also the diaphragm is free to expand.

TIP 6: BREATHE!

As a Movement and Strength Coach, I have never had to remind a student to breathe. Wait... that is completely false! I have to do it all the time! Please remember to breathe during this event, it will help you perform much better and you can always check back in with your breathing to calm the sympathetic nervous system.

TIP 7: HAVE FUN!

Think of this event as a get together with your good friends; Mr. Gravity, Uncle Phyisics, and the standard TGU's bastard first cousin, the Heavy Sandbag Turkish Get Up (after all, he is the one that brought the four of you together).

Happy preparation and best of luck in the first ever, Unconventional Training Challenge!

MARK SMITH HEAVY SANDBAG TGU DEMONSTRATION VID: