A proper warm-up is a necessity before strength training. The majority of individuals that come into the gym to train are previously waking up or coming in from a job. So walking into the gym and getting right under a bar can be bad for the body, especially if you have imbalances and mobility problems. It can just make those problems worse. Here are some tips on how to get the body and brain ready for a strength session.
Thermogenic/Dynamic: Wake up body/muscles (2-5 minutes)
- Dynamic Warm-Up
Soft Tissue: Inhibit overactive muscles (2-5 minutes)
- Cross Ball
- Foam Roll
- Body Temper
- Scrape (if needed)
Activation: Muscles/Joints/Brain (2-5 minutes)
- Functional Range Conditioning (CARS/ Pails + Rails)
- Mobility Drills
- Anything banded (Banded External Rotations, Banded Walks, etc.)
CNS Pump Sets (Only priority lifts) (2-5 minutes)
- 10 reps @ 25%
- 5 reps @ 50%
- 4 reps @ 60%
- 3 reps @ 70%
- 2 reps @ 80%
- 1 rep @ 90%
- 1 rep @ 100-110% of actual working weight
After going through this warm-up, go ahead and start your work set.
A good quality warm-up should take no more than 15 minutes. I would suggest taking 1 from each section and implementing it into your daily routine. The CNS Pump sets are a no-brainer and should be done regardless. If you have any questions about a proper warm-up please contact us to set up an assessment and learn more!
Jermaine Hough Jr