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 1C and a
proper warm-up should raise body temperature by 1-2C (1.4-2.8F) 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 3×3. For example, if I were to do 3×3 in the
bench press at 335 (as I will be doing on Wednesday) my normal warm-
up would be something like this:
45×10
135×8
185×5
225×4
275×3
315×2
365×1
Then I would do 3×3 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.
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.
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.
