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Questioning Warm-Ups - Solving an Often Overlooked Aspect of Training
Q: All the techniques on your DVD are awesome! If you're pinched
for time, which general warm-up method would you use?
A: Make sure to perform dynamic stretching before every workout.
It just takes a few minutes, but it can make a big difference in
your performance.
To recap, when performing dynamic stretches, use the pendulum
method: start slow and shallow, and gradually increase speed and
range with each repetition.
DYNAMIC STRETCHING ROUTINE
1. Squat
2. Split Squat
3. Toe Touches
4. Waiter's Bow
5. Side Bends
6. Trunk Twists
7. Arms Horizontal
8. Arms Vertical
9. Arms Vertical Alternating
10. PNF Pattern
11. Arm Circles
12. Wrist Flexion/Extension
13. Wrist Circles
14. Shoulder Shrugs
15. Head Tilt
16. Head Rotation
Note: For a dynamic stretching demonstration, visit
http://www.strengthwarmup.com/index.cfm?t=DVD.Content
Many coaches prescribe too many repetitions for dynamic
stretching. For instance, if we go to Hartmann & Tunnemann's
excellent text titled Fitness and Strength Training for All
Sports, the following is recommended for the repetition
stretching method:
"The repetition (also known as the dynamic or ballistic) method
involves stretching with repetitive pulls or bounces using small
intervals, rather than just one pull. An athlete begins the
first repetition over a relatively small range of joint motion,
gradually increasing the amplitude range, reaching after 15-20
movements, the maximal range. The process is then repeated 3-4
times, using body weight or an external force (weight, partner,
etc.)"
Now, the authors are quick to point out that stretching methods
should be performed after each training session; however,
dynamic stretching as part of a warm-up can be useful to
decrease muscle damage and improve performance. It will
definitely help rev up the nervous system in preparation for
activity. Keep in mind, though, that it takes only 10-15 seconds
of contractions to raise the body temperature by 1ºC and a
proper warm-up should raise body temperature by 1-2ºC
(1.4-2.8ºF) to cause sweating; therefore, 5-10 reps per movement
is all you really need.
Remember, the goal of a warm-up is performance not fatigue!
Q: I'm interested to know your thoughts on overshooting the
training load in a warm-up for a set of 3x3. For example, if I
were to do 3x3 in the bench press at 335 (as I will be doing on
Wednesday) my normal warm- up would be something like this:
45x10
135x8
185x5
225x4
275x3
315x2
365x1
Then I would do 3x3 at 335. I've done this in the past and the
set of 1 at a higher load then my work sets seemed to "wake up"
my nervous system for the work sets. This is only anecdotal,
obviously, but I'd be interested in your thoughts and any
research on the topic that you were aware of.
A: Yes, this is a very effective method utilizing postactivation
(aka post- tetanic facilitation/potentiation.) However, your
jump from 315 to 365 is rather large - I would insert 1 or 2
more singles here. Keep in mind that as you ramp up the weight
during your warm-up sets, the difference in load between
successive sets should actually decrease.
Now if we review your scheme: 225 to 275 is a 50 lb. difference;
275 to 315 is 40 lbs; then 315 to 365 is 50 lbs. again. Rather,
insert either 1 more warm-up set at 345 for a single (a 30 lb.
difference) or ideally 2 more w-up sets of 335 and 355 for
singles. Then, go ahead and perform your work sets at 335 and
you should
notice an increase in strength.
Q: At one of your workshops, I remember you mentioning that
plyometrics are good during a warm-up. Other than various jumps,
hops and bounds, what other exercises can you use for the lower
body? I'm especially lost when it comes to upper body
plyometrics. Any suggestions?
A: Yes, it's true plyometrics can be very useful during a
warm-up, but don't go overboard! They place a tremendous amount
of stress on the nervous system - if you do too much prior to
training, it will kill performance. Then again, if you do just
the right amount, it can potentiate your strength! In general,
though, plyometrics are best reserved for your athletes.
If a picture is worth a thousand words, then a video has to be
worth at least a million, right? I'm going to save myself a
bunch of typing and direct you to a sample clip from my latest
DVD giving you a taste of some upper body plyometric drills. Go
to http://strengthwarmup.com/images/explosiveupper.wmv. For
lower body plyometrics, I highly recommend Christian
Thibaudeau's Modern Strength Newsletter series which you can
still access at http://www.angelfire.com/ct3/modern- strength.
Btw, the DVD has a great application of the three-stance
vertical jump test from my colleague, Chad Waterbury, that will
increase your squat in no time.
Q: In your recent warm-up article, you state the following:
"Some strength athletes actually gauge their recovery by using
an unloaded bar -- or even a broomstick -- during their warm-up.
If it doesn't feel right or feels strangely heavy, then they're
not ready to train yet and need an extra day of recovery."
Surely, you must be kidding about the broomstick, right?
A: No, I'm not kidding at all. Something I learned from both
Poliquin and Kinakin is that Mike MacDonald would start his
warm-up by benching a broomstick. If it felt weird then he would
not train that day!
And for those that don't know, the powerlifting bench press
world record has been held by Mike MacDonald in four different
weight classes: 470 lb. bench at 181, 540 lb. bench at 198, 573
lb. bench at 220 lb., and a 577 lb. bench at 242 lbs. These were
held at the same time for five years straight, from 1976-1981.
In fact, Mike set 36 world records in the bench press across
those four different weight classes. And here's the kicker, he
performed those lifts raw without the aid of a bench press shirt
or elbow wraps. Success leaves clues...
Also (and perhaps not quite as dramatic!), a broomstick can be
used during a warm-up as a diagnostic. Perform an overhead squat
with only a broomstick since loading will cause compression and
greater flexibility (i.e. a false measure.) Then, look for
things like forward lean, heel rise, knee position, foot
rotation, squat depth, spine curves, position of arms and head,
etc. Address those issues with specific stretches (refer to my
Stretching For Strengthening article series for more details.)
This will help increase flexibility and strength, and will
decrease the likelihood of injury during your workout.
Note: John Paul has a DVD available with demonstrations of all
the warm-up techniques and drills mentioned in this article.
Visit http://www.StrengthWarmUp.com for more info.
About the author:
John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified
kinesiologist and professional fitness and lifestyle consultant
with a specialized honors Bachelor of Science degree in
Kinesiology and Health Science. He owns and operates a private
gym in Toronto, Ontario, providing training and nutritional
consulting services. For additional information, visit his
website at http://www.BodyEssence.ca or call 416-292-4356.
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