Strength in Conditioning for Thursday, October 9, 2014
If you missed my post about a ‘better warm-up’ – you can check out sequence one here. Sequence two also includes a variety of movements that fall into five categories: breathing, core stabilization, a hip dominant glute activation exercise, single-leg stability exercise, and active shoulder prep.
Bob Takano recently wrote a nice blog for Breaking Muscle called, “Why You Should Warm Up Less (Like the Russians Do).” While movement prep and preparing the body for exercise is essential, I agree that some athletes and coaches overdo it when it comes to warming up.
Jordan Syatt wrote a great blog about warming up – referencing Mike Robertson, “As Mike Robertson articulated very well in this article, once the body has sufficiently warmed up, a host of other effects take place such as increased tissue temperature and extensibility, increased excitability of the nervous system, increased joint temperature, and decreased viscosity of synovial fluid.”
So, a good warm-up elevates heart rate and body temperature, improves tissue quality with SMFR or dynamic stretching, improves mobility, and includes activation exercises to improve motor control.
The following sequence can be used after a kettlebell carry (heart-rate/core-temperature), along with one or two dynamic stretches, to cover the mobility and motor control aspect of warming up. This is a great way to incorporate fundamental movements (like face pulls) that are often neglected into a training session.
- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
10 Minute EMOM
Constant Jump Rope
1 Burpee EMOM| Add burppee each additional minute
10 Minute EMOM
3-6 Atlas stones
LIFE: Use wall ball/slam ball/kb
5-8 Single arm heavy Russian KB swing each arm every 30 seconds
100 Push ups
LIFE: 2 Rounds | Reps each