Performing 2-3 sets of 1 exercise at the end of your warm up could dramatically increase your power and strength in your training session.
I’ve already dove head-first into warm ups, you can find those here: Part 1 and Part 2, but there is one portion of the warm-up that will have a lasting impact on your workout.
I’m talking nervous system activation.
The central nervous system is your body’s computer, the central processing unit. It controls all the activities of the body.
The nervous system is the key to unlocking gains in the gym. Muscles leave much to be desired, as it’s is theorized that voluntary muscles contract at about 30% of their total ability.
We’ve all heard stories of superhuman strength where someone lifts a 3,500 lb car off a loved one. This is due to adrenaline up-regulating the nervous system to maximize muscular strength. These extraordinary feats show the power a fully engaged of the nervous system.
Note: Before going further, it’s important to note I’m not talking about creating a life/death experience in a warm up to jack up your strength.
So if we are only using say, 30% of our potential muscular strength, what would an extra 4-5% percent do for sports performance or workouts in the gym?
And what if our muscles contracted faster, getting to maximal activation faster?
Performing an explosive warm-up before your main exercise of the day will ignite your central nervous system (CNS) and maximize your strength.
Using explosive movements prior to your heavy training will prepare and teach your body to move with maximal velocity and force due to the increased rate of firing from the previous exercise.
Power= Force X Distance
The faster you can contract the muscles the more muscle fibers recruited, and the stronger are. It’s vital that these exercises are not performed to fatigue, rather short duration (5-8 reps), maximum intensity, and plenty of rest.
A good warm up should wake up your muscles and central nervous system to maximize performance during your workout. The activities in your explosive warm up should mimic the body positions and movements in your training, and explosive movements that mimic those patterns are best.
Based on your major exercise of the day, select a matching explosive movement pattern:
Main Exercise: Explosive Movement:
Bench Press Clap Push Up, medicine ball chest pass
Shoulder Press Overhead medicine ball slam/ throw
Squat Vertical jump, box jump
Deadlift Broad jump, kettlebell swing
Photography by Ryan Dial
Perform 2-3 sets of 5-8 reps after your warm-up — directly before the start of your training session. Rest 1-2 minutes between sets, focusing on maximum intensity on each rep.
What good is all that strength if you can’t generate it quickly? An explosive warm-up will help shatter strength plateaus, sprint away from your competition, and build more muscle. Implement the simple movements warm-up movements for explosive growth!
photo credit: <a href=”http://www.flickr.com/photos/hotmeteor/210180257/”>Hot Meteor</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nd/2.0/”>cc</a>