27 August 2020

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)


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


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


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)



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.


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