Warmups serve an important purpose due to the heavy loads of compound exercises. The main purpose of warming up is to increase body temperature, which improves performance and reduces the risk of injury. Your circadian rhythm (varies throughout the day) will mostly determine your core body temperature. When you wake up from sleeping, your core temperature is at its lowest and it increases throughout the day.
Before doing any heavy lifting, breaking a light sweat through some light cardio is a great idea. If you train early in the morning, doing at least about ten minutes of low-moderate intensity cardio is advised.
Before every training session perform:
- 5-10 minutes of low-intensity cardio on your choice of cardio equipment (Stair Master, Treadmill, bike, etc.)
Warmups also serve as a way to increase muscle activation. Dynamic warmup drills (active stretches that take joints through a range of motion) can improve performance and force output. Don’t “go through the motions.” The goal is to always be very mindful about what muscles are contracting and what movement that contraction is creating.
Lastly, foam rolling has been shown to reduce DOMS (delayed onset muscle soreness), and foam rolling with a specific focus on “tight areas” before a session can both improve range of motion and possibly prevent injury. Light foam rolling for two to three minutes prior to lifting is recommended.
Foam Rolling/Lacrosse Ball: 2-3min | Foam roll large muscle groups: traps, quads, lats, calves. You can use a lacrosse ball for smaller muscle groups: delts, hamstrings, pecs.
Perform the following dynamic stretching routine:
- Front to Back Leg Swings: 2 sets, 12 reps | 12 Each leg
- Side Leg Swings: 2 sets, 12 reps | 12 Each leg
THE SPECIFIC WEIGHT TRAINING WARMUP
This warmup is only required for your Primary compound movements.
Ex: Benchpress, Squats, Deadlifts, Overhead press, barbell rows etc.
Before the first main movement for each body part, perform a basic loading pyramid: Work up in weight with three or four light sets, getting progressively heavier.
For example, if you were working up to four sets of 185 pounds for five reps on the squats, you could warm up as follows:
Bar (45 lbs) x 10 reps
70 lbs x 5 reps
110 lbs x 3 reps
145 lbs x 2 reps
Then begin working sets with 185 lbs for 5 reps
Remember, an extensive warmup like this is only required for Primary movements.
Ex: Benchpress, Squats, Deadlifts, Overhead press, barbell rows etc.