09 Dec How To Be Stronger And More Durable In Just 7 Days

Here’s a bold statement.

I know a simple, deceptive training plan that can get you stronger in just 7 days.

I know what you’re probably thinking.

Yeah right.

I can sense the skepticism and doubt because that’s exactly what I’d be thinking, too.

Here’s what I can tell you.

The approach I’ll share with you right now will hold true for the majority of people who read this.

Not everybody, but most.

So, let me explain to you how you can very likely be stronger in just 7 days.

The exception to this approach would be those who already perform the get-up exercise with a high frequency (meaning those who do this every day – or at least those who do this very often).

If you already do this, then this approach may not be as effective for you.

This simple program involves performing get-ups everyday for 7 days in row.

While the time demand is very minimal, the payoff can be remarkable.

There is a reason why this works and I’ll cover that in just a minute.

First, there are 2 things you need to perform this program.


First, you do need to know how to perform the get-up (aka The Turkish get-up).

Next, you will need different kettlebell sizes (probably 3 to 4 different sizes).

If you have these 2 things, then you qualify for the program.

If you don’t have these 2 things, please refer back to this as a later time.


As mentioned, you will do get-ups every day for the next 7 days.

Perform only 2-3 get-ups each day, meaning you do a minimum of 2 and a maximum of 3. That’s it.

The first get-up is usually to “feel” the movement.

The 2nd and 3rd get-up would be to refine movement skill and build strength.

Do this program in combination with whatever else you are doing right now.

You can start this today or tomorrow, the important thing is to start.

Here’s an example of what this may look like.


  • Day #1 24×1, 28×1 (2 reps)
  • Day #2 24×1, 32×2 (3 reps)
  • Day #3 24×1, 32×1 (2 reps)
  • Day #4 24 x1, 32×1, 36×1 (3 reps)
  • Day #5 24×2 (2 reps)
  • Day #6 24×1, 36×2 (3 reps)
  • Day #7 24×1, 36×1, 40×1 (3 reps)

*Note: These kettlebell sizes are for this example. You should determine your kettlebell sizes based on your strength and skill.

Your load and how you vary the load will vary, but what is important is to perform only 2-3 reps and vary your kettlebell load according to how you feel each day.

Your reps may vary from above, just remember to keep the daily reps at 2 or 3.

On the final day (Day #7), that is when you would to potentially attempt your heaviest kettlebell because you’ve been “practicing” and refining the exercise skill all week.

There really is something special to this.

Try it and discover for yourself.

The program is a very simple concept and follows proven training principles.


The primary reason this works is because most people do NOT do get-ups on a daily basis. By focusing on the exercise with low volume and high-frequency, something great usually happens.

I think my buddy Pat Flynn calls this approach short-term specialization.

Why the get-up?

Recently, I saw a comment where someone thought the get-up was overrated.

Overrated? Really? Seriously?

I couldn’t disagree more.

In fact, the get-up is underrated, undervalued, and underutilized for most.

I know not everyone “likes” this exercise because it’s hard, but that’s a different story.

After all, getting up and down from the ground under a heavy load is not easy.

But, when you do the hard things, life is easy. Remember that.

Getting up and down from the ground under a heavy load is not easy. (The truth about the get-up.)Click To Tweet

The value of this exercise is grossly underestimated.

What I have experienced several times now is that when I increase the frequency of get-ups, I move better, I get stronger, and I feel more resilient and durable in a very short period of time.

Get-ups get you strong. They do.

They make you “feel” stronger and will make you more durable (once again, if you can get up and down in a controlled manner from the floor, under load, you are in fact a more durable human).

At the end of the 7 days, ask yourself these 3 questions.

  • Did I get stronger with this movement? (objective)
  • Am I moving better? (objective and subjective)
  • Do I “feel” better and stronger? (subjective)


Perform get-ups every day for 7 days in a row.

Perform only 2-3 reps per session.

Vary your load.

On day #7 and if you’ve earned it…test your strength.

Note your subjective and objective results.

Enjoy the process.

And, it is a process.

Make sure to tag @rdellatraining on Instagram and use the hashtag #getup7challenge

Spread the word! Please share this on Facebook, Twitter or anywhere you’d like.

Scott Iardella, MPT, CSCS is a strength coach, athlete, and former “physio” who’s mission is to help men and women, regardless of age or background, forge their best, strongest self. Scott is the author of the book, The Edge of Strength.
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