2 ways to warm up for Optimal Performance

You are all well educated people, I am sure you have a good warm up in place, however is it the most optimal one for getting the most out of each session?

School Of Personal Training Posted Jan 30, 2017 Future Fit Training


2 ways to warm up for Optimal Performance

Below you will learn about two methods that will allow you to get everything you can out of each weight lifting session.

One is a started and the other is on going, enjoy.

*Start off with a typical 5 minite mobility/pulse raiser to ensure you've woken up and ar not just going through the motions.

1 - The Over Warm-Up Method

Simple, effective and it also helps you improve your movement patters.

Here is how it looks, based on working sets of say 100kg x 6:

Set 1 - Bar x 5-10 (to dust off the cobwebs)
Set 2 - 40kg x 5
Set 3 - 60kg x 2-3
Set 4 - 80kg x 2-3
Set 5 - 90kg x 2
Set 6 - 100kg x 2
Set 7 - 110kg x 2
Set 8 - 120kg x 1
Set 9 - 125kg x 1

You can go higher if required, but typically you will use 8-10 sets to warm up starting off with a couple of 5's to get the juices flowing, then 2-3's for movement pattern grooving and finally singles for neurological facilitation so that your working weight feel like a feather, for the first few sets anyway.

The neurological activation lasts for around 5-10 minutes directly after the last warm up set and then will continue to have a positive effect in the subsequent sets so you have plenty of benefit. You might even be able to get more reps than you have planned with this method because of the extra neural activation you get warming up this way.

2 - Neural Charge

As with the first method this pays to activate your nervous system so that you will be firing the most amount of muscle fibres possible right from the get go, rather than the standard way of making your body recruit more over time through mechanical fatigue - which there is nothing wrong with, however why not get everything going asap.

Due to its unique explosive loading methods in pre-activation movements before the main lifts, Neural Charge Training impacts all levels of neuromuscular function, such as neurotransmitter activity, excitation-contraction coupling, and motor-unit recruitment. This happens due to the fact you are using a POWER based exercise first, for example: Box Jump before Squatting or Bound Jumps before Deadlifts.

When you perform an explosive power based movement you force the body to recruit the deeper type two muscle fibres, then you rest 3-5 minutes tops (you won't lose the NC effect, as explained above with the over warm up method, it lasts around 5-10 minutes tops). When you get under the bar you will find the focus on generating as much speed as possible in the concentric portion of the lift is greatly accentuated.

The increased MU Recruitment will allow more weight to be lifted, just be very carful not to use too much volume. You will do this before each lift, you will do well to limit sets/reps to 3-5 for each. A workout may look like this:

*NC - Neural Charge
*RM - Repetition Max

NC - Overhead Vertical Med Ball Press - aim for max heigh each throw 3-5 reps - rest 3-5 minutes.
A1 - Overhead Press 3-5x3-5xRequired RM loading - Rest 3 minutes.

Or

NC - Squat Jump 30% 1RM, quarter or full squat, land in athletic position (quarter squat for visual reference) - rest 3-5 minutes.
A1 - Squat 3-5x3-5xRequired RM loading - Rest 3 minutes.

^^ It is worth limiting the amount of exercises per workout with this method to 1-3 as it will become very demanding on the nervous system. Remember this is a performance technique, not a fatigue one. You can have a second session in the day for your volume requirements.

Try each and see what works best for you.

Be warned, you may break through plateaus with these methods. They are not to be used if you enjoy being in the comfort zone.

Written by PT Tutor, Ross Mitchell

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