Everything you need to know on how to prep and prime your body & mind for your training sessions.
Warm ups (and cool downs) are a key component of an effective and successful training programme. From improving mobility to injury prevention to movement mechanics, the benefits are many and so we should pay particular attention to our warm ups - and certainly shouldn't skip them altogether! I cringe at the thought of the days when I thought 5 minutes on a treadmill, a couple of reps with a barbell and then putting weights on the bar was sufficient 🙈.
While not everyone has 30 minutes to warm up (many people want to be in and out of the gym in an hour), the more focused and comprehensive your preparation, the better.
"How long should I warm up for?"
The answer - it depends. On training age, actual age (masters and rehab athletes may need longer to prepare), movements in the session ahead, time available to train etc.
I advise 5-10 minutes on each component part however as long as you feel good to get started, that's what's right for you as the athlete.
"What's included in a warm up?"
I like to break it down into three integral parts:
Cyclical
Movement activation
Movement specific preparation
1. Cyclical work aims to get your heart rate up and blood flowing. This can be skipping, skiing, biking etc. I like to use a machine that works the same patterns used later in the session, eg rowing for deadlifts or skipping for plyometrics, but whatever cardio you prefer and is easily available will work.
2. Movement activation means connecting the brain and body, priming the associated joints and muscles for the exercises which lie ahead in the session. This could be via joint rotations, isolation movement work (using bands for example) or dynamic stretching.
3. Specific preparation refers to going through the actual exercises themselves eg wall balls, snatches or pull-ups.
"How can I make them more fun?"
You warm up is not your workout - the fun is yet to come - but if you want them to be a little more engaging, think about making them into the style of a WOD. As many rounds as possible in a given time frame, every minutes on the minutes etc. but just don't tax yourself at the beginning before the hard work even begins 😓 .
Example A
Upper Body/Gymnastics session:
EMOM 12
45secs Ski/row
12-16 Banded Pull Aparts
5 Inchworm to Divebombers
5-8 Beat swings on bar
Example B
Olympic Weightlifting/Squats session:
5 mins Bike
2-3 sets
3 Broad Jumps
10 Kang Squats
10 BTN Snatch Grip Push Presses
2 Tempo OHS @ 3333
3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2" off ground
Want to know more about training? Get in touch to chat 💬
@chloewebbcoaching
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