Steal This Warm-Up
Everyone talks about hard training sessions as the be-all and end-all, incorrectly believing they're the biggest driver of physical change. I'm here to tell you that's not true. While intense work is vital, the often-overlooked warm-up is where the magic truly begins – setting the stage for breakthrough performance and sustainable progress.
When people first train with us, our warm-ups often seem overwhelming. It can be hard to tell where the warm-up ends and the actual workout begins, and that's entirely by design. We use this crucial period to properly set expectations, not just for the physical work ahead, but for the psychological framework necessary to tolerate increasing volume or intensity. The "work" can only truly work if you're prepared to push above your current ability, and that preparation happens through thorough warming.
Beyond Just "Getting Warm": Priming Your Body and Framing the Mind
Warming up isn't just about spinning your legs or getting the blood flowing. It's about priming your system and sending precise signals to your physiology, informing it of what's about to happen. But it's also a powerful feedback loop.
There are days I feel ready to crush a session, only to realize during the warm-up that I'm not as "springy" or prepared as I thought. Maybe my heart is racing unexpectedly, or I just feel sluggish. These are crucial signals from your body telling you it might not be ready for the demands you're about to place on it. I've learned the hard way that forcing a session when your body isn't primed rarely ends well, even if there's a tempting allure to "toughing it out." Ignoring these signals is a fast track to stagnation or injury.
Incremental Adjustments for Lasting Gains
I can almost hear other coaches and trainers griping, thinking that giving clients an "out" means they'll never do anything hard. And sure, some individuals haven't yet learned to push past initial discomfort. But if you're reading this, I doubt that's you. You're looking for an edge, and the warm-up provides it.
The warming period is your only chance to make incremental adjustments before the real intensity begins. Once you apply significant intensity, the focus shifts entirely to exertion and output. This often compounds and reinforces the movement patterns you already have – which might not be optimal. However, spending your warming period focused on improving timing and movement patterns compounds in the other direction, leading to significant long-term progress. This is why I see the warm-up as a key to unlocking your full potential.
Steal This Warm-Up Protocol
Start with Cardiovascular Movement (10-15 minutes): Begin with light cardiovascular activity like spinning on a bike, mixing in some bodyweight movements, or rebounding. The goal here is to gently elevate your heart rate and get your blood flowing without pushing too hard.
Transition to Dynamic Movements (5-10 minutes): Next, incorporate more dynamic movements. Explore your full range of motion, experiment with unilateral exercises (working one limb at a time), and progressively load these movements, making them more explosive as you feel ready. Think about preparing your body for the specific movements you'll perform in your main workout.
Prime Your Joints with Mobility (5+ minutes): Dedicate time to prime your joints using techniques like CARs (Controlled Articular Rotations), PAILs/RAILs (Progressive Angular Isometric Loading/Regressive Angular Isometric Loading), or other mobility drills. This not only increases the capacity of your tissues but also enhances neurological hardwiring, improving your body's ability to move efficiently and safely.
The Golden Rule: Be Progressive and Adapt
Above all else, make your warm-up progressive. Slowly ramp up the intensity, adding weight or moving faster as your body signals it's ready. The goal is to know beyond a doubt that you are prepared to train.
And if you aren't ready? Change the plan. You can't gain much from a session that was supposed to be hard but that you have to abandon halfway through. Listening to your body during the warm-up isn't a weakness; it's the smartest way to ensure consistent progress and prevent burnout.
Here is an example of one of my favorite warm-ups:
Warm
10 rounds
10 cal Bike
10x Reverse Lunge
10x Alt. SLDL
+add weight each round
3 rounds
5x spine CARs
10x Hip Capsule CARs
10x Table top to Wheel
