How to Warm Up Part 2

In Part 1 of this series I discussed how long a proper warm up should last as well as when you should perform static stretching. Today, I want to move on to the actual structure of the warm up and how to implement it for you.

Before you start squatting like the man Tom Platz, you gotta warm up right

Warm up Structure
1. Foam Roll/Self Myofacial Release




    There are no set in stone rules when it comes to self myofacial release, or self massage. A lot of it comes down to feel. With that said, most trainees don't have a good feeling for what their body needs thus, performing this work often should be done. Two tools you should definitely begin with, are a foam roller and a lacrosse ball. A good foam roller will run you $25-$35 and lacross ball can be had for $2-$3. Use the foam roller on larger areas and the lacrosse ball in areas such as the piriformis and anterior deltoid/pec minor and major.
     Performing this work will improve soft tissue quality, though make no mistake, it is no substitute for a real massage. As you improve use denser rollers, pvc pipe, medicine balls, etc. to continue to make progress. I would go into how I perform foam rolling, but that is a whole other post itself.


2. Raising Your Core Temperature
     Your second step in warming up should be increasing your core temperature to prepare you for the work ahead. Options to pick from can include general calisthenics such as jumping jax and push ups as well as using implements such as kettlebells, sandbags, dumbbells, etc. Note that if you chose to use external resistance as part of the warm up, keep the weights low. 
    Also during this phase, I like to make sure I train a wide array of movement vectors such as lateral movements, vertical movements, and rotational movements. I also try to include tumbling drills, animal exercises, and other gymnastic movements to get my body ready. Don't take your warm up lightly. Use it as another opportunity to improve power, stability, agility, flexibility, work capacity, and mobility.
    If your smart in your selection of exercises you can adhere to the principle of training economy and get more done in less time. An example of this would be including wheel barrel walks and spider walks in the warm up. By doing this you not only raise your core temperature, but are also working on shoulder and hip mobility(more on this later) as well as improving your athleticism. Talk about bang-for-your-buck.


3. Training Joint Mobilty and Flexibility
    Now that your core temperature is raised and your joints are lubricated, it is time to increasing your joints' mobility and flexibility. If you killed two birds with one stone like talked about before in the first phase, then you might not have to spend much time here, if at all.
     Your first priority  should be addressing the areas which will be directly influencing your training goals for the day. Secondarily, you could spend time on other areas which you need more work on to bring them up to speed, regardless if they play that big of a role in the upcoming training or not. Some individuals, for example, may need to perform hip mobility drills everyday if that is a limiting factor in their training. Also to note, the exercises should progress from ground base drills to walking drills. 
    This would also be the time to perform static stretching like talked about in the first part of this series. In case you missed it, I advised static stretching on areas which might inhibit proper execution of the upcoming lifts. Performing hip flexor stretches (1-3x10-30 secs) here would be beneficial for those who are about to perform a lower body day or have lower cross syndrome (talked about in part 1 of the Back Pain Insights posts). Also to note, don't limit the stretching to just the warm up alone. You can use them in between sets for active recovery, as well as to keep those areas from tightening up as you work.


4. Muscular Activation

    Now that you have started to sweat and have improved your mobility and flexibility, it is time to awaken dormant muscles. This phase can include glute activation exercises like the single leg glute bridge seen above as well as exercises to awaken the scapular rectractors and depressors such as YTWA's, both typically inactive muscle groups in untrained individuals.
     Being that all training is individualistic, you should fit the work towards your needs. If for instance you have patella femoral pain, exercises to awaking the vastus medialis oblique(VMO) would be highly beneficial. Peterson step ups, terminal knee extensions, and isometric single leg semi-squats are good examples of exercises for this.


5. CNS Activation
    The final phase of your warm up should serve to put on alert your nervous system. This will excite motor units to be prepared for the work ahead. What you perform here, like all of training, largely depends on what you have planed for the rest of the session.
     If you are about to perform a speed, sprint, explosive power, or change of direction session, the volume should be kept low during the warm up as you will be getting enough CNS(central nervous system) intensive work with the actual training session itself. Performing too high of a volume will impair CNS recover. 2-3 sets should be sufficient. However, if you are about to perform a strength training session, the volume can be slightly higher, but it doesn't have to be. 3-5 sets should do the trick. Again tough, be sure not to over do it. We are trying to excite the nervous system, not fatigue it. Some days you might feel you need a little more to get going, while on others less. Learning to listen to your body will allow your progress to soar.


In part 3 of this series I will give you an example warm up to make sense of all I have just stated. Stay Tuned!


No Nonsense Acclimation,


Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Traininer
kyle@trainstrive.com
www.trainstrive.com
513-571-2950