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Casual Articles - Questioning Warm-Ups: Solving an Often Overlooked Aspect of Training (Part 1)
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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 h
One of the major challenges facing entrepreneurs and business leaders is finding the right business partners. Great care should be exercised when selecting associates because the right choice can bridge gaps and assist in the execution of your business plan. The wrong choice can harm the reputation and earnings of your company. One should consider the following when forming strategic alliances: Find Believers in Your Mission No one will champion your cause like a true believer in your vision, products, and services. Align yourself with those who comprehend the magnitude of what you are doing and will offer wholehearted support to your endeavors. Those who align themselves with you solely for monetary gain will often carry a short-term perspective that will conflict with your long-term business strategy. <
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 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 1?C and a proper warm-up should raise body temperature by 1-2?C (1.4-2.8?F) 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 3x3. For example, if I were to do 3x3 in the bench press at 335 (as I will be doing on Wednesday) my normal warm- up would be something like this:
45x10
135x8
185x5
225x4
275x3
315x2
365x1
Then I would do 3x3 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 he
In today's competitive employment world most people are interested in "standing out" from the crowd. But, think again when it comes to the image you present to your prospective employer. What are they looking for? What does their culture support? Will the image you present blend in – or standout, and which is best?The answer is really "both". Yet, how can you possibly standout and blend at the same time? And what does that mean when it comes to your "image" anyway? Simple… research! From the employers point of view the fact that you have taken time to research your fit and taken steps to be sure you blend with the culture is what will help you standout. So, how do you make this trick happen?Research is the single most important thing you can do before gracing the doorway of your prospective employer. Check their website
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 1?C and a proper warm-up should raise body temperature by 1-2?C (1.4-2.8?F) 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 3x3. For example, if I were to do 3x3 in the bench press at 335 (as I will be doing on Wednesday) my normal warm- up would be something like this:
45x10
135x8
185x5
225x4
275x3
315x2
365x1
Then I would do 3x3 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 h
Recently, US Treasury Secretary Henry Paulson warned that the increasing benefit costs could threaten the growth of the national economy. According to him, the high cost of benefit programs such as Medicare could restrict the economic flexibility of the US, as well as its competitiveness. During his first public speech after assuming the office, he also said that he would continue with the strong dollar policy that was initiated by John Snow. Moreover, Mr. Paulson has echoed his predecessor's criticism against the monetary policy of China, a major exporter to the US. The United States has long criticized the Chinese government regarding the inflexibility of its currency. The US has partly blamed China for its huge trade deficit this year. The US, then, has urged China to practice fair and equal trade with its partners considering its role as a
275x3
315x2
365x1
Then I would do 3x3 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 h
Tai Chi or Tai Chi Chuan is an ancient Chinese fighting and exercise system that combines movement, breath regulation and meditation to enhance the flow of vital energy in the body. Tai Chi consists of slow, graceful movements and is still practiced in China and elsewhere in the world. It is considered to improve blood circulation and augment the immune functions of the body.In China it is estimated that over 200 million people practice Tai Chi everyday. Today, these stylized renditions of original foot and arm blows make one of the most broadly applicable systems of self care in the world. Literally translated, Tai Chi Chuan means ‘The Grand and Ultimate Way of Life’. Although it was once a leading martial arts movement, it is now generally practiced as a non-competitive and non-combat sport that increases one’s ability to focus, relax
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 h
An online education in E-Business Management (Electronic Business Management) teaches students to use technology skills to develop solutions for Internet business issues. Through a distance learning course, students gain a solid understanding of E-Business Management, and learn how to use technology in the growing field of online business.The modern marketplace has changed dramatically in the past few years because of the introduction of the Internet marketplace (E-Business) and the growth of computer technology. To compete in today's world of online business, employers are seeking E-Business Managers with a thorough understanding of how technology impacts the bottom line. A distance learning school or online course in E-Business Management teaches students how to create positive reaction and response from an Internet audience.A B
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.
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