![]() Too Little- Every warm-up should check the neurological and physiological needs to be maximally effective (we talk more about that here: The Must-Haves for Any Warm-Up ).There are 2 pitfalls that often plague warm-up programs. The Crossover Primer- “The Formula for Success” These things are just as important as the results you will get from that day’s workout program. The long-term gains from the daily “movement practice” as part of the Crossover Primer, will yield benefits of optimizing movement and keeping the body healthy and pain-free. The goal of your warm-up has probably never been to hit your next warm-up PR! Therefore, the low intensity of the warm-up is a chance to take a step back and find focus on improving movement quality. Not only will it optimize the body for the upcoming activity, but it also doesn’t have the bigger, faster, stronger mentality of the actual workout. The daily warm-up is a perfect time to do this movement training. But after thousands of repetitions, movement patterns become more fluid as the brain learns to coordinate and use the many muscles of the body better. Without practice and repetition, the brain gets stuck in a hole of limited movement solutions, which forces it to rely on only a few of the pieces. Increase the speed of communication from the nervous system to the muscles.Contract more and bigger muscle sections.It’s an important reason we get strong so fast in the first couple of months of a workout program. Huge improvements in strength and movement happen by teaching the brain to control the muscles better. It’s a sports performance fundamental that often gets overlooked in strength training. W ithout getting into the complexities of neuroanatomy, there is a simple truth that with practice, you get better at things. That’s because mastery happens with daily practice. The Long-Term GainsĪlthough the benefits of a great warm-up extend beyond just a great workout. With muscle activation, the joints will feel more mobile and positions will feel more stable. This “optimized movement” will then be better equipped to take on the demands of the activity at hand. ![]() It fires key muscle groups needed for the bigger lifts by generating new commands about muscle stiffness, range of motion, and what might cause pain if dealing with an injury. It breaks down bigger movements into smaller pieces, which allows the brain to dial in mobility and coordination within the body for better movement. Therefore, a better term for muscle activation is actually Movement Activation. Therefore the brain must organize a big movement-like a squat, Olympic lift, or long throw- based on the last 8 hours of sitting, the effects of a previous workout, or sometimes the perception that there is damage in a certain part of the body. They are only aware of specific information in that region, such as muscle stiffness, length, or potential damage. Those sensory receptors are unaware that you want to perform a perfect lift. First, the nervous system must gather a ton of information from the sensory receptors in the muscles, joints, and tendons, then tell groups of muscle fibers to contract based on that information. However, telling the muscle to contract is not as easy as loading up a movement program in the brain and pressing play. The muscles themselves are NOT turned off, and outside of rare nerve issues, your muscles will contract when they receive a strong enough signal from the nervous system. ![]() It’s important to understand that the focus of muscle activation isn’t to create changes in the muscles but instead focus on what’s controlling them. However, the dynamic warm-up can be made even better with targeted muscle activation, a term that requires some explanation. We then learned that moving through ranges of motion was a better approach, this became known as a “dynamic warm-up.” The Immediate Benefitsįor a long time, light jogging and stretching were commonplace in the warm-up to help “loosen” things up. We hope to eliminate confusion about the best pre-training routine and define the what and why of the ultimate warm-up program. There are important things that need to be included in every athlete’s warm-up to maximize the return on the investment. The entire athletic world knows that getting the body ready with a great warm-up will help improve performance and stave off injury.īut that’s like saying, “It’s a good idea to save for retirement.” Yes, it’s a good idea, but putting it into practice is easier said than done. ![]()
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