🌱 What Does Your Warm-Up Look Like?...

QUOTE OF THE DAY 🌱

Wednesday 1st May 2024

WHAT DOES YOUR WARM-UP LOOK LIKE?

284 words | 1 min 02 sec read

Often find that you are limited with training time, and end up skipping the back-end of the session?

Well ask yourself this question:

What does my warm-up look like?

Most people spend way too long warming up unnecessarily when that time could be better spend actually training and driving the adaptation you want.

Follow this 4 step process to make warm ups more effective:

1. Get Blood Flowing and Raise Body Temp

   • A few minutes of run, bike, row, skip etc.

2. Tissue Prep

   • I do some form of plyometrics and jump training as I am building the springs for running

   • I do long duration Isometric holds to help the ol’ patellar tendons out

   • Mobility work for Thoracic/Lumbar Spine

3. Do the movements you usually skip

   • For me that is core/abs and calves.

4. Main Movement Prep

   • For this I do some incremental loading sets in preparation for Strength-Focused exercises like Squat, Bench Press, RDL.

   • I’m gameify-ing my Back Squat warm up at the minute: 20 reps with the heaviest weight possible.

   • After this I am more than ready to attack some heavy squats

This 10-15 minutes is much more beneficial than sitting on a bike for 15 minutes.

But your warm-ups don’t even need to be this extensive.

In our Small-Group Training sessions we have 2 specific warm-up exercises each session that prepare our members for the both Main Strength Lift and the session ahead.

If you want time-efficient training, where all you need to do is show up, work hard, and be a champion for others..

Then join our Month-Long Muscle Building Blueprint Challenge!

Click here to apply and find out more

Got any questions or thoughts about this edition? If so, send us an email to [email protected]