2 Ways to warm up for optimal performance.
You are all well educated people, I am sure you have a good warm up in place, however is it the most optimal one for getting the most out of each session?
Today you will learn two methods that will allow you to get everything you can out of each weight lifting session. One is a started and the other is on going, enjoy.
*Start off with a typical 5min mobility/pulse raiser.
1 – The Over Warm-Up Method
Simple, effective and it also helps you improve your movement patters.
Here is how it looks, based on working sets of say 100kgx6
Set 1 – Bar x5-10 (to dust off the cobwebs)
Set 2 – 40kg x5
Set 3 – 60kg x2-3
Set 4 – 80kg x2-3
Set 5 – 90kg x2
Set 6 – 100kg x2
Set 7 – 110kg x2
Set 8 – 120kg x1
Set 9 – 125kg x1
You can go higher if required, but typically you will use 8-10 sets to warm up starting off with a couple of 5’s to get the juices flowing, then 2-3’s for movement pattern grooving and finally singles for neurological facilitation so that your working weight feel like a feather, for the first few sets anyway.
The neurological activation lasts for around 5-10min directly after the last warm up set and then will continue to have a positive effect in the subsequent sets so you have plenty of benefit. You might even be able to get more reps than you have planned with this method because of the extra neural activation you get warming up this way.
2 – Neural Charge
As with the first method this plays to activate your nervous system so that you will be firing the most amount of muscle fibres possible right from the get go, rather than the standard way of making your body recruit more over time through mechanical fatigue – which there is nothing wrong with, however why not get everything going asap, eh? 🙂
Due to its unique explosive loading methods in pre-activation movements before the main lifts, Neural Charge Training impacts all levels of neuromuscular function, such as neurotransmitter uptake, excitation-contraction coupling, and motor-unit recruitment. This happens due to the fact you are using a POWER based exercise first, for example: Box Jump before Squatting or Bound Jumps before Deadlifts.
When you perform an explosive power based movement you force the body to recruit the deeper type two muscle fibres, then you rest 3-5min tops (you won’t lose the NC effect, as explained above with the over warm up method, it lasts around 5-10min tops). When you get under the bar you will find the focus on generating as much speed as possible in the concentric portion of the lift is greatly accentuated.
The increased MU Recruitment will allow more weight to be lifted, just be very carful not to use too much volume. You will do this before each lift, you will do well to limit sets/reps to 3-5 for each. A workout may look like this:
*Neural Charge – NC. RM – Repetition Max
NC – Overhead Vertical Med Ball Press – Aim for max heigh each throw 3-5 reps – rest 3-5min.
A1 – Overhead Press 3-5×3-5xRequired RM loading – Rest 3min
NC – Squat Jump 30% 1RM, quarter or full squat, land in athletic position (quarter squat for visual reference) – rest 3-5min
A1 – Squat 3-5×3-5xRequired RM loading – Rest 3min
^^ It is worth limiting the amount of exercises per workout with this method to 1-3 as it will become very demanding on the nervous system. Remember this is a performance technique, not a fatigue one.
Try each and see what works best for you.
Be warned, you may break through plateaus with these methods. They are not to be sued if you enjoy being in the comfort zone.