Same old warm-up equals the same old results.
The warm-up is a great way to build capacity in any domain.
The warm-up is critical to your success during high intensity workouts.
Many people are trying to reverse the effects of sitting on your butt for years at a time. A lazy warm-up is the gate way drug to de-training yourself, and a good warm-up can be the key to getting more out of your workout.
Your muscles and your nervous system need time to get warmed up. It takes multiple sub- maximal efforts to hit a true max effort. This is the same reason that guy that you see bench pressing every day at your local gym has never got any stronger. (Amongst other things)
When doing high intensity workouts the percentage of your maximal effort is significantly higher than when you go to step class on Sundays. Because of this the risk of injury increases dramatically, if you are not properly warmed up. The best and worst example of this is 100m sprints. An amazing stimulus and a high risk workout for an intermediate athlete, that doesn’t know how to warm-up. The risk actually increases for a trained athlete that can move faster because the muscles can fire harder than your average weekend warrior.
The warm-up can also be a great way to establish what weight or progression you will use on the workout of the day.
Rules to warm-up by:
– The warm-up should be preparing you for the workout
o If you have 60kg cleans in the workout, you should prepare for this by doing the burgner warm-up, and some moderate weight cleans to ensure you are ready to do the heavy weight with good form
– The warm-up should get you out of breath (especially those that need to build lung capacity)
o If the workout is the first time your lungs are starting to work they will always be short of their full potential
– Should raise your heart rate and get you sweating a bit
o Same as the lungs to reach a true max your heart needs to go up and come down to hit a higher peak, sweat can be a good indicator
– Should Bring all major joints through a full range of motion and stretch elastic connecting tissue.
o Ankles, Knees, Hips, Shoulders, Elbows
o Address Mobility limiters (if your squatting and you tip forwards on the squat, you need to address your ankles and Achilles)
– Should involve skill work
o Complex skills can’t always be programmed into the workouts you must add progressions into the warm-up to build capacity
– Should always be increasing the total work load of the warm-up
o This is my biggest pet peeve to see someone doing the same variation of dips, because that’s what they do… that’s total crap, it’s time for a change if the stimulus didn’t get you a new result try another. The answer isn’t the same for everyone. If after 3 weeks of consistent work you see no improvement, ask a coach for another progression. (this is on you we can’t remember that you can do 13 knee pushups in your warm-up.)
– Know your Numbers
Each day you should be aware of what you did on the last day and what your highest numbers are for each movement. (use an index in the back of your journal to access this information faster)
Knowing your numbers makes it easier to beat your numbers.
Gymnastic warm-up for squats
Mobilitywod: for squats
General CrossFit warm-up