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Opinions on the best warmup?
- Thread starter Double D
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Like always thats a fine answer. I normally do some serous stretching of the muscle being work and sometimes all the other muscles as well (time depending). And maybe a 10 minute walk. Bakerboy got me doing burpees. Those are pretty cool as well.
burpees don't make the best thing to start out a workout with. maybe towards the end of the warm up.
walking on the treadmill is a waste of time.
stretching is pretty much the worst thing you can do as it decreases power out by creating the GTO to contract and make the muscle tissue relax.
There are so many good things to do as a warm up.
I like mixing three movements like: BW box jumps/ 30 seconds skipping/ DB cleans - with light DB's.
But there are so many other things like: jumping jacks/ burbees/ medicine ball tosses/ bear crawls/ turkish getups with a light weight/ hops/ frog jumps/ swings/ chopping wood/ picking up sand bags and running with them or tossing them/ hindu pushups- just a few
I like mixing three movements like: BW box jumps/ 30 seconds skipping/ DB cleans - with light DB's.
But there are so many other things like: jumping jacks/ burbees/ medicine ball tosses/ bear crawls/ turkish getups with a light weight/ hops/ frog jumps/ swings/ chopping wood/ picking up sand bags and running with them or tossing them/ hindu pushups- just a few
The stretching he does is with DBs though....it is basically a way of increasing metabolic work (kind of like doing a back off set). I don't think it is bad....although, extreme stretching could put joints into risk positions and promote flexibility in areas or times when you actually want some stiffness.
Like P said, burpees go best at the end of a warmup. I like to build some form of progression into my warmups and warmups for my clients. I generally start with some kind of activation work which is often not very intense and more isolated, though some clients who just seem to be chronically tight will do some more mobility oriented stuff first. I finish off with something that is more of a compound type of movement (Lunging and squatting variations, pushups, etc.). For some more advanced clients, and sometimes myself, I will throw in something like a burpee at the end of the warmup.
For example, here's a warmup (As best I can remember off the top of my head) that I used last time with a client of mine who has a very tight p-chain and poor thoracic mobility:
Foam roll lats & IT band
1 set:
Thoracic extensions over a foam roller
Side lying thoracic rotations
Cat/dog
2 sets:
Straight leg marches
Knee tuck marches
Inch worm + reverse
Dislocations
Overhead squats with strap
Make sense?
For example, here's a warmup (As best I can remember off the top of my head) that I used last time with a client of mine who has a very tight p-chain and poor thoracic mobility:
Foam roll lats & IT band
1 set:
Thoracic extensions over a foam roller
Side lying thoracic rotations
Cat/dog
2 sets:
Straight leg marches
Knee tuck marches
Inch worm + reverse
Dislocations
Overhead squats with strap
Make sense?
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What about stretching a specific muscle that is really tight?
I jump rope for 6-7 minutes. What is GTO?
if you have excessive tightness that needs to be addressed prior to begining your training, then do it. I have some people stretch before their workout if they are overly tight.
Like Pimp said.....build up and go from general to specific, simple to complex.
Golgi Tendon Organ. It is a mechanoceptor within the tendons which is sensitive to the length of the muscle and the rate at which that length changes. It is a protective mechanism. If you stretch, it tells the muscle to relax, to prevent it from injury.
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man i never knew that stretching was bad before lifting.. iv always done it. especially before squating and benching..
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Title says it. So what would it be prior to an intense workout with weight?
ima let u know straight up
5-10 mins jump roping
50-100 jumping jacks
I thought the GTO was sensitive to tension, and it causes a muscle to relax under excessive tension? Isn't that description you gave of a muscle spindle?
oops....I typed the wrong thing.
yes, GTO = tension. Spindles respond to length and provide an elastic reflex in response to the rate of length change.
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Hopefully I can get this straight. Dynamic flexibility in the context of warming up is simply a stretch performed without a static hold, correct? Is there anything else to it? Is activation basically dynamic flexibility but intended to increase blood flow and flexibility of a more specific area?
For example, YTAs might be activation whereas high knee marches are dynamic flexibility. Would this be correct?
For example, YTAs might be activation whereas high knee marches are dynamic flexibility. Would this be correct?
Some people divide it up when they talk abou it. I pretty much say that all that stuff is Dynamic warm up. I don't write a program and say....we need to do dynamic stretching, prehab, activation...etc....I just call it all dynamic stretching and I just write it moving from general movement to something more specific. So, YTA (what you are calling activation...and it is!), would be preceded by something like shoulder circles. does that make sense?
http://www.rosstraining.com/articles/burpeeclip.htm
For those of us that dont knopw what a burpee is (I had to look it up)
For those of us that dont knopw what a burpee is (I had to look it up)
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Yes, it does. To recap: general to specific, with the more specific things typically being called activation, but all things being able to be categorized as dynamic flexibility.
So, for someone who's doing more advanced movements (Turkish get ups, overhead Bulgarian squats, etc), what kind of dynamic flexibility movements would you recommend doing? I saw the link in the sticky from CP that led to different movements, but the list had only a few things. I'd like to see what some of the members of this board like to implement for themselves and/or their clients, though.
For example, if I were going to do overhead Bulgarian squats, unilateral benches, unilateral RDLs and pull ups, what might the dynamic flexibility work look like for that? Perhaps shoulder circles (2x10 per arm per direction); YTAs (good to use, or only necessary if shoulder problem exists?); burpees (2x10) would work for some DF, assuming no specific problems that need to be addressed.
For a program like that I would probably throw in at least one glute activation movement, probably something more specifically for the glute medius. Your GM is going to be very important in keeping your femur in proper alignment during both the Bulgarian squats and the 1-leg RDLs. I would also do something for your shoulder stabilizers with the open chain upper body movement in the form of a 1-arm bench press. I would warmup doing something like the following:
Perform as a circuit - 2 sets of each:
Side Lying Abductions - 10 reps per leg, 1-2sec isometric at top
Wall Slides - 12 repetitions
Shoulder Circles - Forward and back twice gradually increasing circle size
Overhead Squats - Use the bar, or even just a towel or something x 12 reps
Spider Crawl + Pushup - 6 per leg
Something like that. You could also throw in DL walks too. Those are great prior to 1-leg RDLs, seeing as how the movement is basically the same minus the resistance.
i have read conflicting opinions when it comes to stretching before a work out.
I have heard that it is bad because you want the muscle to tear as much as possible while working so that it builds more after, but by stretching you limit the amount of tearing that the muscle recives = smaller growth.
I have also heard that stretching is good because it (its in a post around here some where) gets the muscle ready for activity by increasing blood flow and reduces injury.
Which one if any is correct? or have what i been told wrong?
in relation to what P-Funk said
I am a naturaly flexible person, i can do many streches and not feel much pull i.e. i can rest my head on me knee while my forearms are extended pass my feet, i do feel it strech but some cant even touch thier feet, and this is the same with many streches i do. (i have been playing sport for my whole life and have been taught proper form with stretching).
But my question is, are naturally flexible people like myself have more risk of joint or muscle damage through hyperextension as a result of flexibility?
or
would the flexibility help reduce damage?
sorry if this makes no sence
I have heard that it is bad because you want the muscle to tear as much as possible while working so that it builds more after, but by stretching you limit the amount of tearing that the muscle recives = smaller growth.
I have also heard that stretching is good because it (its in a post around here some where) gets the muscle ready for activity by increasing blood flow and reduces injury.
Which one if any is correct? or have what i been told wrong?
in relation to what P-Funk said
I am a naturaly flexible person, i can do many streches and not feel much pull i.e. i can rest my head on me knee while my forearms are extended pass my feet, i do feel it strech but some cant even touch thier feet, and this is the same with many streches i do. (i have been playing sport for my whole life and have been taught proper form with stretching).
But my question is, are naturally flexible people like myself have more risk of joint or muscle damage through hyperextension as a result of flexibility?
or
would the flexibility help reduce damage?
sorry if this makes no sence
The tearing that happens within a muscle that sparks the need for repair is not because of flexibility. Making tissue more pliable will not reduce microtrauma to the muscle as far as I know.
Stretching prior to a workout has limited research to prove it reduces injury. Chronic improvements in flexibility do reduce the incidence of injury, but that can be achieved before, after, or separate from a workout.
You can be too flexible. If you find yourself to be very flexible during certain stretches, I would still say stretch, but don't push it and hold it for less time than spots where you are tight. There is such a thing as joint laxity/hypermobility, which is not good. However, it is still good to prevent decrements in flexibility that seem to come with age.
I usually do no stretching before a workout. I do however, do 10 minutes on a bike, and at least 2-3 warmup sets for the bodypart of the day. Should i be doing any stretching?
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Thank you much, sir.
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