Warmups and Mobility

What should you do for a warm up?

The warm up serves several different purposes and should include a general warm up, mobility work and specific warm up. Here is a suggestion, tweak as needed but create something that is inclusive and individualized.

General warm up – full body movements through a full rang of motion.

Mobility work – break up sticky spots, improve mobility around joints and muscle quality, improve positioning

Specific warm up – if you are going for a 1RM snatch – do some PVC or technique work or the Burgener warm up with and empty barbell.

GENERAL Warm up:
2 Rounds not for time of:
400m Run or Row
15 Situps
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts

MOBILITY:
Choose one of the following or something else that works for your.
Shoulders
Hip Opener
Mobility WOD

SPECIFIC:
This should be specific to the movements of the training session.  Examples include:
Burgner Warm up
Running or Rowing Drills
Gymnastic Progressions

Proper Warmups for Energy Systems

** taken from http://peakathleticdevelopment.blogspot.com/2013/07/priming-system-case-for-relative-high.html

Before you go out and drop the hammer before your next training session, let's go over some applications and how to implement/ tailor high intensity warmups to your training (based on the objective of the session & energy system being trained).

*The warmup is dependent on the athlete and the workout so the following examples may or may not be applicable to a given training session you are going to perform. They are meant to get you thinking & experimenting (i.e.- use the guidelines and customize based on your individual physiology).

Alactic Training:
Keep in mind that the shorter time domain energy systems require the longer warmups due to their neurological demands (you need the most priming for the high(er) power output).

Lactic Training
Similar to Alactic training, lactic also requires a high (relative) power component. To keep things in simple terms, you also want to accumulate lactate in the blood prior to starting the workout so you can utilize it as fuel via Gluconeogenesis (meaning you turn non-carbohydrate substances into glucose).

Aerobic Training
Similar to the lactic warmup, one of the main purposes of the aerobic warmup is to start using the correct fuel source (in this case aerobic metabolism which uses oxygen). If you don't properly warmup and switch over to aerobic metabolism you may start using lactate as a fuel source early into the workout and get a completely different response. You may also cause muscular fatigue quicker since oxygen wont be supplied properly.


Mobility and Dynamic Stretching

Some examples of mobility work and dynamic stretching specific to the movements you are about to perform in a WOD can be found at MobilityWOD.com. 

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