I once believed that the Get Up would increase my press. However, I trained it mostly around 40kg in addition to my normal military press training and felt that it fatigued my shoulders for my actually pressing workouts. I think it can be a tremendous exercise to keep in a warmup/priming or cooldown period (loaded lightly), I'm just not a fan of heavy get ups. I don't believe they deliver actionable results like most think they do.
Great article John. I see a lot of similarities in what I did to progress the press too ! Heavy rack marches/hold and 3-point rows to build lay strength was something I incorporated too. One additional thing that helped me was to work on my triceps which were and still are weaker than what I’d like them to be. I also did something that helped was paused presses along the path with a 50% RM. So I picked up a 20kg bell and pressed it to sticking point and hold it for 5-8 seconds and then complete the press. Another thing I did was to take the path and hold it at different points as I continue to elevate the bell to a full overhead position. This looked like go up to something lower than sticking point hold for 2-3 seconds and bring down actively, then go up to sticking point hold for 2-3s and then bring down, then go to slightly above the sticking point and hold and bring down and so on until I finished the press. I had identified 5 positions that worked for me. This was something I picked up from Zar, I believe. And the prior one from Kenneth Jay. Both work amazingly well and one uses only lower weights.
I love this Vikas! The pauses in the press make a lot of sense - that's what you'd do in any other exercise. I want to write more about the triceps in a future article. Performing dumbbell standing overhead triceps extension really helped me to find better positioning and strength in the KBMP. What did you get up to as a 1RM?
Excellent work! If you like singles, definitely work on power out of the rack. If performing multiple reps, if helps to always pause and reestablish the rack before the next rep.
Now I’m taking a bit of a break from pressing so just use low volume C&P with 36 to maintain. But I will run Victorious 1 plan after a month or two. Midway through KB Strong Slow and Steady with 2x28 right now !
Press always fascinates me. If there was one lift that would keep me happy its the MP. However, after the exchange above, in my eagerness to build heavier double MP, I ended up hurting my shoulder. Overuse injury, impingement, etc. And it's almost a year and I am yet to get back to heavier presses. However, I keep reading and absorbing everything there is to this movement. So I re-read your article and reminded myself of a few great points, also see the differences in how Fabio approaches in his Victorious course. If you ever plan to write a v2 of this, it would be great to include overhead mobility and strengthening of the shoulder complex to support the press - biceps, triceps, rotator cuff muscles, etc.
Great to hear from you Vikas! I have read all of the books and articles on heavy pressing. I think there is some individuality in technique according to body types. I will figure out some angles for the overhead mobility and stability, but off the top of my head, I’d say the overhead holds/carrys as well as working Indian Clubs and heavier clubs should suffice in large part for the mobility and supporting musculature. You might need to release the pecs, upper back, and areas of the rear delts and lats as a starting point. You can’t go wrong with dumbbell or kettlebell pullovers for better thoracic mobility. Also check out bench t-spine openers with a dowel rod a la Eric Cressey too.
Hi Craig! My pleasure... As noted in the article, when you're feeling especially froggy after a few weeks of training, go for the PR. This should be done seldom... The plan I put together is what I used to press the 48kg. On the days I felt especially strong, I'd test the 44kg. If that went up easy, I'd try the 48kg or wait a few days and then test. It's all about feeling REALLY GOOD for that session.
I was very comfortable pressing the 40kg and had PRed with the 44kg going into my Beast Tamer training. Someone else may need to start with a 32kg or 36kg or wherever this may be. Once they get a new PR, it sets the baseline for the other days' exercises volumes and intensities.
I am not doing this program currently as I'm focused on maintaining my barbell and kettlebell strength while working toward the Dinnie Stones.
Oh gotcha Craig...
I picked a standard weight I could complete (or come close to completing) the volume with. For instance: 32kg 5/5
At first, I could complete 5, 5, 5, 4, 3. In the next session, I would go for 5, 5, 5, 4, 4, then 5, 5, 5, 5, 3
then 5, 5, 5, 5, 4, etc.
That's the classic way of working toward the 5/5.
The Ladders are generally with a static weight. To progress it may look like 3 x 1, 2, 2, 1 then 3 x 1, 2, 2, 2, then finally 3 x 1, 2, 3.
You can always build up to the total rep count however you need until you're strong enough for the full ladder and rungs.
ie; 3 x 1, 2, 3 = 18 reps. That could be 3 x 2, 2, 2 or what's needed to get to that volume.
In addition to overhead marching, it seems that Turkish get ups would be an excellent supplement to a focus on increasing the KB press?
I once believed that the Get Up would increase my press. However, I trained it mostly around 40kg in addition to my normal military press training and felt that it fatigued my shoulders for my actually pressing workouts. I think it can be a tremendous exercise to keep in a warmup/priming or cooldown period (loaded lightly), I'm just not a fan of heavy get ups. I don't believe they deliver actionable results like most think they do.
Great article John. I see a lot of similarities in what I did to progress the press too ! Heavy rack marches/hold and 3-point rows to build lay strength was something I incorporated too. One additional thing that helped me was to work on my triceps which were and still are weaker than what I’d like them to be. I also did something that helped was paused presses along the path with a 50% RM. So I picked up a 20kg bell and pressed it to sticking point and hold it for 5-8 seconds and then complete the press. Another thing I did was to take the path and hold it at different points as I continue to elevate the bell to a full overhead position. This looked like go up to something lower than sticking point hold for 2-3 seconds and bring down actively, then go up to sticking point hold for 2-3s and then bring down, then go to slightly above the sticking point and hold and bring down and so on until I finished the press. I had identified 5 positions that worked for me. This was something I picked up from Zar, I believe. And the prior one from Kenneth Jay. Both work amazingly well and one uses only lower weights.
I love this Vikas! The pauses in the press make a lot of sense - that's what you'd do in any other exercise. I want to write more about the triceps in a future article. Performing dumbbell standing overhead triceps extension really helped me to find better positioning and strength in the KBMP. What did you get up to as a 1RM?
40kg so far ! But I do want to make 40 my 5RM before I go at 44! At some point the 48. Not chasing it but I got my sight on it :D
Only after I worked on my triceps, grip, and a little bit of bicep work I was able to unlock the 40kg press.
Excellent work! If you like singles, definitely work on power out of the rack. If performing multiple reps, if helps to always pause and reestablish the rack before the next rep.
Now I’m taking a bit of a break from pressing so just use low volume C&P with 36 to maintain. But I will run Victorious 1 plan after a month or two. Midway through KB Strong Slow and Steady with 2x28 right now !
Press always fascinates me. If there was one lift that would keep me happy its the MP. However, after the exchange above, in my eagerness to build heavier double MP, I ended up hurting my shoulder. Overuse injury, impingement, etc. And it's almost a year and I am yet to get back to heavier presses. However, I keep reading and absorbing everything there is to this movement. So I re-read your article and reminded myself of a few great points, also see the differences in how Fabio approaches in his Victorious course. If you ever plan to write a v2 of this, it would be great to include overhead mobility and strengthening of the shoulder complex to support the press - biceps, triceps, rotator cuff muscles, etc.
Great to hear from you Vikas! I have read all of the books and articles on heavy pressing. I think there is some individuality in technique according to body types. I will figure out some angles for the overhead mobility and stability, but off the top of my head, I’d say the overhead holds/carrys as well as working Indian Clubs and heavier clubs should suffice in large part for the mobility and supporting musculature. You might need to release the pecs, upper back, and areas of the rear delts and lats as a starting point. You can’t go wrong with dumbbell or kettlebell pullovers for better thoracic mobility. Also check out bench t-spine openers with a dowel rod a la Eric Cressey too.
Really great article John! I appreciate all the attention to detail in both your writing and videos.
I'm curious, what is the progression plan in your training program for the military press?
IOW - How are you specifically progressing the following sessions?
Sun: Military Press: 5 sets of 1 rep
Tue: Military Press: 5 sets of 5 reps
Thurs: Military Press: 3 ladders x 1,2,3 reps
Thanks!
Hi Craig! My pleasure... As noted in the article, when you're feeling especially froggy after a few weeks of training, go for the PR. This should be done seldom... The plan I put together is what I used to press the 48kg. On the days I felt especially strong, I'd test the 44kg. If that went up easy, I'd try the 48kg or wait a few days and then test. It's all about feeling REALLY GOOD for that session.
I was very comfortable pressing the 40kg and had PRed with the 44kg going into my Beast Tamer training. Someone else may need to start with a 32kg or 36kg or wherever this may be. Once they get a new PR, it sets the baseline for the other days' exercises volumes and intensities.
I am not doing this program currently as I'm focused on maintaining my barbell and kettlebell strength while working toward the Dinnie Stones.
Does that answer your question?
John
Thanks John, understood on the singles day, that makes sense.
What was the progression plan for the other 2 days?
Tue: Military Press: 5 sets of 5 reps
Thurs: Military Press: 3 ladders x 1,2,3 reps
Thanks again!