Other/Mixed Encounagement: TGUs and Overcoming Fear

[Ryan T]

From Intimidated to Confident and Capable: The Power of Practicing Strength | StrongFirst

I read this article and was reflecting on my own experiences, especially around the TGU. The the time I was able to do a 1RM 32kg TGU was HUGE for me. The trainer I was working with at the time had told me he thought I had the strength and skill long before the attempt and it was really a mental thing at that point. The first time I did a TGU with a 24kg was on accident. My trainer gave me a 24kg, pretending to give me a 20kg and I didn't notice until I had finished the TGU

As I've posted elsewhere I've had a significant layoff and I'm working my way back in/up. Right now the TGU 1RM is a 24kg and I regularly practice with a 20kg. To me, each TGU that feels solid is an accomplishment and anytime I move up in weight is HUGE. Seeing men and women put up what I would heavy TGUs is really inspiring to me. I think regular, steady practice with TGUs can do wonders for dealing with fear and confidence. I can't imagine more than a few days passing without doing them in some form, even if it's just unweighted for warm-up or cool-down.

Strength does not come easily for me; it is hard won. Simple feels far away, but I am excited to work toward it. My goal is 2018 but I am patient and not attached to that timeline if my body isn't ready.

Cheers!

 

[mprevost]

The instability of the bell in a TGU can be really intimidating! The great thing is that it is sort of like riding a bike. When you get enough experience with it, you can layoff for a long time and still get a TGU with a fairly heavy bell. Some people like a basic powerlifting program for novice strength training but if a person is not going to compete in powerlifting meets, I like Simple and Sinister better. It forces good patterns in some fundamental movements. It is treating strength training as "loaded movement" which is ideal for life.

 

[North Coast Miller]

When I was training for a time at a well equipped gym, I was dialing TGUs in with stacked KBs. Doing multiples with 80lbs - 60 and 20 stacked - essentially to failure (is not an option) and then drop setting a few more with the 60. This does wonders for basic confidence and also form awareness.

Psychologically you dig deep in a hurry when you realize maybe you shouldn't have stood up that last time and now need to get prone with control.

 

[Ryan T]

The windmill is the biggest challenge for me. There was one time, a long time ago, where I got destabilized and the bell pulled my arm backward. As a matter of instinct I tried to resist the pull, but thankfully, I let go of the bell before too much damage was done to my shoulder. It was pretty scary because I realized how badly I could have been hurt. That's the portion of the movement that always feels unsafe. I try hard to keep my shoulder packed and lat fully engaged and holding the bell directly over the shoulder. The first time I tried the 32kg, the same thing would have happened if I hadn't had my spotter there.

I've only trained the 6 core lifts, but the TGU seems to be the most technically demanding in the hardstyle world. I know that the point of all of this is to develop the skill of strength through neuromuscular patterning, proprioception, tensioning and mental fortitude. So I have a love and fear relationship with the TGU. I would like to be able to accomplish Sinister in the next 3 years. Perhaps I'll take a break from them at that point