Some things to think about;
- Preparing aerobic system (pulmonary, cardiovascular, and muscular systems) for work ahead
- Getting the mind prepared and centred on the tasks ahead
- Getting the brain and body connected to the movement patterns that are coming up.
- Mobility, making sure you can easily hit the range of motion needed for the movements in the session
- Building muscle contractions with low level movements
When thinking about warm ups the first thing we need to look at is what the intent of the training session? What are we prioritising? That is going to dictate what is sensible for the warm up.
Here is a few example sessions:
(EXAMPLE ONE-strength dominant/knee flexion/upper pull)
STRENGTH (Two parts)
A1)
Front squat 9-9-6-6-6 (building in weight to a heavy set of 6 for the day)
-Start@65% and build
-Use a 21X1 tempo
A2)
Wide grip weighted pull ups 5 sets of 3 reps (building to a heavy triple for the day)
-Non weighted strict pull ups
-Banded strict pull ups but 5 reps
CONDITIONING
18:00 clock | SUSTAIN
10 wall balls@9/6kg
12 toes to bar
45 double unders
200m row
Now firstly we look at the recurring moment patterns in this session, now I see a lot of knee flexion here (squatting), upper body pulling, jumping and some midline work. Here is how we would construct a warm up.
30 sec dead hang
30 sec squat hold
X 3
+
10:00 @ easy pace
15m front rack KB carry@2×32/24kg
5 high box step ups/side
20 single skips
5 strict knees to elbow/knee raises (USE LATS!)
*increase pace each set
(EXAMPLE TWO- sustainable aerobic work/mixed model)
CONDTIONING
5 sets: @SUSTAINED POWER
Run 400m
10 DB snatch@30/20kg
10 burpee
-rest 1:30-
1000m air bike
15 air squats
10 box jumps
-rest 1:30-
Now when I look at this I know we are going to run, our heart rate is going to be high and we have some hinging movement patterns too.
WARM UP
1000m run @easy pace
+
3 sets:
15 cal air bike
10 walking lunges
5 burpee
15 cal row
10 air squats
5 toes through rings
Main Takeaways:
- Identify the intent/purpose of the training session
- Think about blood flow, low level skills, and awareness for the task at hand
- Utilize the warm up to work on asymmetries and other pieces that can be addressed in a non-fatigue setting