In part 1 of this series we talked about the assessment process that we take each athlete through. During that time we also cover the general format of the workouts here at LFP and we mentioned that one of the biggest changes that athletes typically mention is that the warm up process is drastically different then they are used to. You see when I was in my high school strength & conditioning program, way back when, the warm up meant 135lbs on the bar for one of the four big lifts we focused on: bench press, back squat, deadlift or hang clean. If it was a team practice it meant jog a lap and run through some static stretches and calisthenics. The problem is that was almost 20 year ago and that is still the typical process that most high school athletes go through as there "warm up" today!
The video below shows a snapshot of our typical warm up process. This warm up was designed to improve the movement patterns that we assess during the strategy session discussed in Part 1 earlier this week. During the assessment we pinpoint areas in need of movement correction and then begin to correct those patterns everyday they begin a workout. If further intervention is needed to aide in the correction of the pattern they are added to the warm up process and also interjected in between resistance training movements that utilize the pattern in question. This ensures that the athlete is receiving enough training volume to alter the faulty pattern and ensure a safe training environment so they do not add strength to dysfunction.
"Your workout is only as good as your warm up". Professionally that statement could more true. If you are a coach and are not preparing your athletes for the MOVEMENTS they are asked to go through there potential for injury is exponentially greater. Spending 10 minutes on a treadmill and jogging with poor posture, or SITTING and peddling on a bike will raise the body temperature, but it in no way improves your movement quality and it is a WASTE of time when it comes to preparing anyone for a workout.
It is no longer 1995 so it is time to change the "warm up" from back then. The information is our there in regards to what athletes need to be successful in reducing injury and improving performance. And it starts each workout with the warm up you see below. It is just another way that we are#ChangingTheWaySportsPerformanceIsDone