Nov '24 • What's On Your Mind🤔💭
The Weekly Wrap-Up 11/15
Using the main compound lift of the day to optimally warm-up for your training session, let me explain:
🔥Warming up through some dynamic stretching, maybe light cardio, even a few minutes in the sauna, or a combination of these is perfectly fine.
☝🏼However, the most optimal way to warm up is through a compound movement that is tied into the rest of your training session--or at the very least, hits on the majority of the focus
🗒️For example, if I'm walking into the gym today and my focus is a chest/shoulder day, I would most likely opt for placing an incline bench press or seated overhead press as my main/first lift of the day.
This would ensure most of the upper body muscles and it's joints are engaged, but especially my chest and shoulders.
💪🏼How to implement this warm-up strategy:
-Using what we call work-up sets. These are after the warm-up set or two of using the lightest possible weight, or different small movements. Work-up sets are simply you beginning to increase load (weight). A great protocol to use is say your target working sets are 5x5. Your work-up sets should begin around 1x8-10 at 25-35% of the total weight you would push for a top (heaviest) set. Then the next 1x6-8 at 50-60%, and then 1x3-5 70-80%. This should have you sufficiently warmed up and at the optimal state to begin pushing your working set loads for 5x5.
Hope this helped! Comment if you have any questions or input on what you do to sufficiently warm-up. See you at the next Weekly Warp-Up!
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The Weekly Wrap-Up 11/15
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Strength and Conditioning Coaching for Athletes, Combat Sports, First Responders, Military, and specific fitness/health goal oriented individuals.
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