Want to know the secret to a good training session? An effective warm up.
Now, I don’t mean hop on the treadmill and walk for 5 minutes, then get straight into your bro sesh. There’s more to it than that. I would argue that a warm up should be just as important as the training session itself. You can’t look at it from a myopic lens of just 10 or 15 minutes, but more at the cumulative effect. If you take a 10 minute warm up, training 3 days per week for 48-52 weeks in the year, that is a total of 1440-1560 minutes. That’s 24-26 hours over the course of a year.
Instead of saying warm up, we’re going to refer to it as Movement Preparation, or Movement Prep for short. I like this verbiage as it gives more intent for the session ahead and avoids any negative connotation associated with warm up.
Ok, let’s break down the anatomy of an effective warm up:
Let’s say you’ve got a lower body day lined up with front squats as your main compound lift. Here’s a way to organize your Movement Prep to get your ready for the training session:
Just remember, this can add up to a full day of warm up time. That’s a lot. Instead of taking dedicated mobility and soft tissue time, be intentional with your Movement Prep. You may even notice that all those aches and pains you were feeling might disappear and you’ll finish your training sessions feeling more accomplished than before.
Dr. Ravi Patel, PT, DPT, CSCS
Dr. Danny and staff's views on performance improvement, injury prevention and sometimes other random thoughts.