That’s what most people take before a workout to give them the advantage against the weights they’re about to slay. Or at least that’s what they think will give them the advantage.
What actually makes for the best, most effective workouts? An effective and specific warm-up…or as we prefer to call it, effective and specific movement prep.
We’re not talking about hopping on the treadmill or elliptical for 5 minutes, going max speed, and then getting under a bar. We’re also not talking about spending 30-45 minutes on your movement prep and then getting into the workout. Both of these are very incorrect, actually.
We would argue the movement prep is just as, or more important, then the training session itself. Every movement prep we program isn’t looked at from the 10 minutes that it takes you to complete, but more at the cumulative effect of day-in and day-out consistency. If you take a 10-minute warm up, training 5 days per week for 48-52 weeks in the year, that is a total of 2400-2600 minutes. That’s 40-43 hours over the course of a year.
Here is an example of a movement prep we have for a past patient that is now in our monthly strength programming service:
Jump rope for 3-5 minutes. Switch every 30s
Power/Explosive: Superset 3×8
*This is helpful information, but it is general information. This is NOT medical advice. If you already have any injury, pain, tightness, etc., please seek help from a licensed and qualified healthcare provider like us, performance physical therapy in Green Bay. A complete solution for what you’re dealing with needs to be customized to all the different factors driving your pain, and those factors will be at least slightly different for each person. These strategies may help, but they’re not likely to be a complete solution for each individual reading this now or in the future.