Warm-Up For A Perfect Session

Creating the best possible environment for a training session is of the utmost importance for the long-term success of a strength training program.

Walking into the gym and right into the first working set is something we see quite often in gyms. For truly serious trainees dedicated to getting stronger, the mind and body will need to be coaxed towards the appropriate conditions for the workout.

An effective warm-up doesn’t need to be an exhaustive conglomerate of multiple exercises lasting over 30 minutes. Such an approach to warming up will get the lifter depleted prematurely prior to the start of the actual workout.

At KILO, we use a two-part warm-up to enhance the training experience for the trainee. The beginning phase is of general nature while the second phase is specific to the planned session.

First, we recommend to start with our KILO Dynamic Warm-Up. This routine is a combination of 8 exercises using the entire body through multiple range of motions and movement patterns. The main purpose of this combination is to activate the central nervous system in order to facilitate dynamic range of motion throughout key joints involved in most strength training programs. This drill will also help the trainee shift from a rested to an active state.

Next comes the specific warm-up. For example, if the workout starts with a squat, the lifter will progress to warming up on the squat. Here is an example of the warm-up progression to use for both lower and upper body sessions:

If performing 7 reps or more:

Warm-up set 1: 6 reps @ 50% of the weight used for the first working set

Warm-up set 2: 4 reps @ 75% of the weight used for the first working set

If performing 6 reps or less:

Warm-up set 1: 6 reps @ 50% of the weight used for the first working set

Warm-up set 2: 4 reps @ 70% of the weight used for the first working set

Warm-up set 3: 2 reps @ 90% of the weight used for the first working set

In both cases, the rest between sets is a reflection of the time needed to adjust the weight increases from set to set.

If performing an upper body session calling for double station supersets, use the progression above, but alternate between the agonist and the antagonist exercise until all warm-up sets are completed.

For stronger individuals, more warm-up sets might be advisable by performing one or two additional sets of 1 repetition, while progressing slowly towards the weight of your first working set.

The total time spent for this entire warm-up sequence will vary between 10 to 15 minutes depending on your proficiency at undergoing the routine. For best results, the warm-up needs to be efficiently performed, nothing superfluous.

Studying top level athletes preparing for a training session, you will notice how much focus and attention they put into their warm-up drill. The neural priming and movement optimization resulting from such practice will go a long way in attaining the highest potential in any given training session. The key for your warm-up is understanding the demands of the task at hand and making sure to go beyond the general, and work towards the specific.

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Stephane CazeaultComment