GENERAL WARM UP SPREADSHEET · The Academy. by Wes Piatt

GENERAL WARM UP SPREADSHEET

Coaches,

Here is a Programming Toolkit Spreadsheet I made for our coaches.

This is something we use to take warm-ups from just getting warm and moving around to intentional, skill-based prep that actually improves your athletes.

What’s inside:

Antagonistic movement pairings
Time domain and intensity breakdowns
Skill-based warm-up builder

How to use it daily:

Before class, ask yourself:

What did we train yesterday?What’s the focus today?What skill actually needs to be developed?

Then build your warm-up like this:

What muscles were worked yesterday. Use the antagonistic tab to choose an exercise for today, that helps those muscles recover and activate the antagonistic muscle groups for the day.
What's the stimulus for today? Use the stimulus tab then pick a time domain followed by a movement type.
What skills do my athletes need to work on? Go to the skills tab to round out your general warm up with either some skills that are in the workout today, may be coming up, or intentionally paste together skills daily and weekly that lead to more complex movements over time. Examples:

If today is barbell cycling: Use positions and turnover drills

If today is pull-ups or toes-to-bar: Use kip swings and core control

If yesterday was posterior chain: Bias anterior chain today

Big mistake to avoid:

Don’t just throw in random movements

Every piece of your warm-up should connect to the workout

The goal:

Better movement. Better understanding.Better workouts

https://docs.google.com/spreadsheets/d/1q4nILnxRZvKAxvBS1RyQ6Y4zU4EW0SWAMtvqNKFd8S0/edit?usp=sharing

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