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 Post subject: How's your warm-up?
PostPosted: Fri Sep 21, 2012 10:13 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1142
Location: Lapland, Finland
Just wanted to open a thread dedicated to your personal favourites for warming up. I bet every one of us has different methods and ideas, so I thought it would be nice to share them a little. Maybe somebody will learn something new, or atleast try.

My main warm-ups at the moment last about 10 minutes. The it's off to work sets. I work out on a limited schedule, hence the strict time window. Anyway, they consist of two major parts:

1. General warm-up

a. Dynamic Stretches
b. Muscle activation
c. Mobility drills

2. Exercise warm-up sets

1. Is filled with exercises that prepare the body for whats coming. They are day-based. If I happen to have deadlifts, it's more based on posterior chain exercises. Stuff like lunges into hamstring stretch, UL glute bridges, hip hinges, band pull-aparts and core stabilization. If it's more upper body based, there are push-ups to side planks, shoulder mobility exercises, different band exercises, and thoracic spine mobility. I also like to include a couple of plyometrics at the end of the warm-up, like squat jumps or plyo push-ups.

2. Before the work sets I usually have 3-4 sets of warming up on the exercise. Always starting with only the bar. Then getting sets with 1-5 reps building the intensity and lowering the volume to the work sets. Like my front squat sets:
5 x 20kg
5 x 50kg
3 x 60kg
1 x 70kg
Workset starting with 5 x 80kg
If I feel like I need more, the last sets might include 3-5 reps as well.

I feel like this is a warm-up routine that gets me ready to go and hasn't failed me yet. No tightness or unreadiness on muscles, nervous system gets fired up, not feeling a bit tired. Breaking a little heat as well.

How about you?

Physical Preparedness Coach
Co-Owner of UniFit Oy.

 Post subject: Re: How's your warm-up?
PostPosted: Fri Sep 21, 2012 10:53 am 
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
good idea for a thread, I've been meaning to ask this for a while.

Lower Body:

-Roll TFL, piriformis, calves (just below knee on the outside), hip flexors
-stretch hip flexors
-light single leg romanian deadlifts (basically just a dynamic hamstring stetch)
-hip thrusts (glute activation)
-cross band walk (more activation)
-bird dogs (core activation)

that usually gets rid of any niggling pain in back, knees etc

Upper Body

-lacrosse ball roll upper back, pecs and rotator cuff (ouch!)
-side lying extension rotations (thanks Kenny, I'm actually ok at these now!)
-thoracic extensions
-prone internal rotations (subscapularis activation TRY THIS IF YOU HAVE SHOULDER PAIN!)
-LYTPs (like YTWLIs but I actually think they're better. Check Nick Tuminello's blog if you're interested)
-band trap raises (these make my shoulder feel creamy smooth)

when I actually start lifting weights I just start light and keep going heavier til I can't hit my target reps no mo. Nothing fancy.

 Post subject: Re: How's your warm-up?
PostPosted: Fri Oct 12, 2012 11:57 am 

Joined: Fri Jun 01, 2012 1:51 pm
Posts: 37
I still squat every workout, so warmup is as follows, with only enough rest between warmup sets to change plates.

45 x 3x5
85 x 5
135 x 5
175 x 3
225 x 3
265 x 2
315 x 1
Take a 2 minute break, then into my worksets of 3x5. This tends to keep my warm throughout my workout. The only other lift-specific warmup I do is when I bench since I am working heavily on form and wrigning out a nagging shoulder hitch; I'll do 3 sets of 5 with the empty bar, then a set of 3 reps with 135, then get straight to my work sets.

I'll do some mobility work every now and then; usually KB work (turkish get up and swings) or incline walking for a half hour. I usually do this after deadlift days once a week, it seems to help.

 Post subject: Re: How's your warm-up?
PostPosted: Mon Oct 15, 2012 1:45 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7578
Location: Kudjip, Papua New Guinea
richardbelly wrote:
Doing some jogging,jumping and squats.After that start muscle stretching and back pain exercises. Then go for push ups,pull ups and thigh exercises.Daily spend 2 hours on muscle building exercises including warm ups.

2 hours, really? Every day? Any rest days? How is it working for you? How long have you been doing this?

Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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