Well if you only do 1 set of 8 with 50% of 1RM, and another set of 3 with 70% of 1RM, before 1RM leg press performance you see a worse result. What happens if you mix more specific intensity ramping procedures? Why doesn't a high intensity sprint do something similar? Well provided it's short enough, it likely potentiates the nervous system for higher intensity performance. I suspect because it raises body temperature in a non-specific manner and creates excess fatigue along the way. On its own, moderate intensity cardio actually seems like one of the worst ways to warm-up for resistance training performance. The later suggesting a potentiating effect of speed work that I'll talk about more in depth below. total) yielded the best 1RM bench press performance. The longer moderate intensity work, lead to the worst performance.Īnother paper on elite sprint Kayakers found that 10 minutes of low intensity warm-up, followed by 5 x 10 second sprints peak power output) with 50 seconds of recovery (15 min. It also compared 5 minutes of low-intensity, moderate intensity and 15 minutes of moderate intensity work. With the majority of it suggesting that only longer low intensity time durations are better for performance (~10-15 minutes).įor instance, one study found that a 15 minute low-intensity stationary bike was the only statistically significant booster of 1 repetition maximum (1RM) leg press performance. Generalized warm-ups are, however, among the most researched components of a warm-up. Sadly the research into weight-room performance is surprisingly limited. You might feel as if you get a lot out of 5 minutes of cardio prior to lifting, and that's a very common recommendation. This gives you a good template for any kind of warm-up actually, not just a resistance training warm-up. It's rare outside of athletic training environments to have a masseuse on hand. Potentiate (Raise intensity and/or speed).Mobilize (Practice movements through your full range).Activate (Create appropriate stiffness or stability).Release* (Often self-massage or foam rolling for 5-10 minutes).Raise (Generalized cardiovascular warm-up for 2-15 minutes).However within a couple of years on the job I started to also emphasize (self) massage prior to training it's become more of a R.R.A.M.P. In school I learned an acronym called R.A.M.P. Thus like everything else I program it's a matter of priorities for the person in question. In a world where most people's biggest excuse for not training is time, I've become very sensitive to the time investment of any given warm-up. Plus the movement practice helps them develop movement skills faster overall. It's also an amazing opportunity to introduce movement variability too.Īnecdotally, people who prioritize warming up, also tend to complain less about joint issues, fatigue, and other aches and pains. This is especially important for workouts that require a lot of speed, technique or heavy weight. And like I said in that last article, it's a wonderful opportunity to practice movements while you're fresh and ramp up your nervous system tone. At the very least, it's not detrimental.Ī warm-up is really movement preparation. There is a large body of evidence on warming up and the majority of it is encouraging. The most important reason though? To improve performance! Naturally.Ī meta-analysis looking at 32 high-quality studies on warming up and physical performance found that 79% of those studies found a significant positive trend for improved performance after the warm-up. In my last article, I laid out the practical reasons to warm up before you lift. What I'm about to teach you isn't very complicated once you get the hang of it and you'll get considerably more out it in the long-term. Why are you complicating the warm-up man? Just hop on a bike for a few minutes, shake your legs and arms out and get to work!"Īnd ya you could make it that simple I guess, but it'd be a missed opportunity. I know there are people out there thinking, "Darren. Passive static stretching doesn't reduce your chances of injury and can actually decrease your performance. Getting your body generally warm on a piece of cardio equipment is not the same thing as rehearsing skills in a progressive manner. Lions do dynamically stretch throughout the day, but not immediately before the hunt. It's not so much about limbering up as it is preparing to move. All you have to do is get your body warm!.Ask most people what the purpose of warming-up is and you'll get a mix of responses:
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