PROPER WARM-UP FOR RESISTANCE TRAINING
I once sat in a seminar where Andrew Swasey, head strength and conditioning coach for the Miami Hurricanes, stated “if you don’t have time to warm-up, you don’t have time to train.” It was a pretty bold statement, but also very true. When I survey the gym floor as I wait on my next victim, uh client, I am always amazed at how little people truly understand about the importance of a proper warm-up. I see it every day… the muscle bound Adonis preparing for a resistance training workout by walking at a slow pace on the treadmill. That doesn’t make any sense. How is walking at a slow pace on the treadmill for five minutes going to stimulate the muscles of the body adequately enough to prepare them to do work? The answer…ITS NOT!
In order to properly prepare your muscles to perform, you must stimulate your central nervous system (CNS). The CNS, over all other variables, is most responsible for your body’s performance. Whether you’re looking for increased strength or agility, you must prime your CNS to receive optimal performance.
“Great, How do I do that?” you ask. Its pretty simple. Start by performing a series of full body movements that will move the body through various ranges of motion. Using a medicine ball or light dumbbell will provide a bit more resistance that will further stimulate your CNS.
I recommend performing these five movements in succession for 12 repetitions each:
1) forward reaches
2) medicine ball chops
3) side reaches
4) push-ups
5) t-stabilization twist
Combining these movements will activate every muscle in the body in various planes of motion. Such movements will give your CNS the wake-up-call it needs in order for you to perform to your ability. So take time to warm-up properly. It may be the difference between impressing that Spandex-clad vixen at the leg press and asking her to lift the bar off of your chest!
Justin Webb, ATC, CSCS
Energize Fitness Solutions, LLC
843-763-3850 ext 152
justinwebb@niotec.com