HIGH PERFORMANCE
T.G.U.
by Tom Thekan/The Scugog Standard

History is filled with legends, from Zorro, to the samurai to the Vikings. How much of these legends is based on fact and how much is fiction is up for constant debate.
_The world of exercise has its own legends - among them, the Turkish Get Up or T.G.U.
_About 1,000 years ago, the Turkish Empire encompassed most of the Mediterranean world as well as a good portion of the Middle East and Asia.
_Legend has it that if a Turkish warrior was knocked down in battle, he was trained to hold his weapon up to defend himself, stand back up, and get back into the fight.
_Legend also has it that the armies they fought against were so impressed with the tenacity of the Turkish warriors, that they adopted this as a training method for their own soldiers.
_Hence the name - Turkish Get Up - so the legend goes.
_If you’ve never tried the T.G.U., you’re in for lots of laughs and giggles and a big lesson in humility. Start with 10 to 15 pounds.
_A T.G.U. can be done with a dumbbell, kettlebell, barbell, empty bar, sandbag, four litre jug of water or that loaded backpack from last week’s workout. Anything goes.
_Start from a standing position, with the weight extended at arm’s length overhead.
_The ONLY rule to this exercise is that the arm must be extended vertically (relative to earth) throughout the entire exercise. The other arm is used for balance and support.
_Lower your body through a kneeling position, to a sitting position, and finally to a prone position (lying on your back) with your arm - and the weight - still extended vertically.
_Now return to a standing position, keeping your arm extended. The trick to this is push up HARD with the weight and lean away from the weight.
_Now switch the weight to the other arm and repeat the exercise.
_It should only take you a few attempts to realize that a successful T.G.U. involves most of the major muscle groups working together.
_The T.G.U. is not just brute strength. It also involves hip and shoulder mobility, balance and coordination.
_Some coaches actually use the T.G.U. as a screening tool for detecting weaknesses in athletes.
_Whether you play hockey, tennis or golf, this is a great way to ‘tie everything together’ and have some fun at the same time.

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.