Improve Your Warm-Up
- How to decrease injuries
- * An improved warmup routine
As we all know, injuries can happen anywhere, anytime but more likely when you haven’t warmed up properly!
I heard last week that the English Rugby Union has revised their warmups now so they are 20 minutes long. They also include balance and agility too.
Anything to decrease injuries is worth a shot, particularly when it reduced injuries by 60% during a trial run.
As most of us know, the concept of a warmup is more aimed at fearing the worst, like injuries but that’s not always the main reason, it can improve performance too if you’re warmed up!
In my experience, most people seem to think that running or cycling for five minutes is sufficient before beginning a resistance plan. This is not the most effective way. Sure, it will get the blood circulating but it won’t activate the muscles needed for the commencement of a training plan. For example if you were bench pressing and warmed up with five minutes on the treadmill, you’ve not really activated the muscles that you will be using.
The best Warm-Up (although somewhat laborious) is one that uses as many muscles as possible in numerous planes of movement. That’s why the Warm-Up I give my clients is based around three stages, each progressively tougher.
Taking the time will improve your lifting performance and is worth the extra few minutes.
It shouldn’t be treated as a routine procedure instead it should be used to assist with performance.
The RYPT Warm-Up routine is enclosed below, it’s suggested that the first two parts are mastered before progressing onto the third
Part 1:
Part 2:
Part 3:
Try RYPT for free, visit the website below for more information.
Ross
