ONLINE COACHING
What should my warm ups look like before attempting a new PR (Personal Record) or new 1 rep max? Before you even get under the bar you should have already warmed up for a good 10 -15 minutes. Getting body temp up, lubricating joints, activating the core, firing motor units, and getting blood to the muscles. Here is a simple protocol you can do for that.
- LIGHT JOG FOR 5 MINUTES
- 20 X AIR SQUATS TRY MOVE QUICKLY BUT KEEP YOURSELF TIGHT (STRENGTH IS TENSION)
- 20 X PUSH UPS
- 10 X PULL UPS
- 3 X 45 SECOND PLANK HOLDS (GET CORE READY TO ACTIVATE IN BIG LIFTS)
- 10 X SQUAT JUMPS (TRY TO JUMP THROUGH THE ROOF)
- NOTICE IN THE ABOVE THERE WAS NO STRETCHING.
ONCE COMPLETED WE ARE READY TO GET UNDER THE BAR
START WITH JUST THE BAR AND MOVE IT 20 X AS FAST AS POSSIBLE AGAIN THOUGH WITH GOOD FORM AND KEEPING EVERYTHING TIGHT PRETEND YOU ARE DOING A MAX LIFT. NEXT DEPENDS ON WHAT YOUR WORKING UP TO. FOR EXAMPLE IF SOMETHING IS GOING TO ATTEMPT A 500LB SQUAT THEY CAN JUMP FROM 135 TO 225 TO 315, BUT AS THEY GET CLOSER TO THERE NEW PR ATTEMPTS YOU DONT WANT JUMPS OF MORE THAN 30 LBS. THE BODY MOTOR UNITS FROM SMALL TO LARGE. FOR EXAMPLE IF YOU WANT TO SQUAT 315 AND YOUR LAST WARM UP WAS WITH 225, YOU MOST LIKELY WONT GET THE LIFT BECAUSE YOUR BODY WASN’T READY TO FIRE THE LARGER MOTOR UNITS AT SPEED YOU NEEDED TO COMPLETE THE LIFT. HERE IS AN EXAMPLE FOR SOMEONE THAT WOULD ATTEMPT A 300 MAX.
- BAR 45# FOR 20 REPS NICE AND TIGHT WITH GOOD SPEED
- 135# FOR 5 REPS
- 205# FOR 3 REPS
- 225# FOR 2 REPS
- 255# FOR 1 REPS
- THEN MAKE FIRST ATTEMPT AT 93% OF 1RM (280# 1 REP)
- THEN 2ND ATTEMPT AT 97% OF 1RM (290# 1 REP)
- THEN 3RD ATTEMPT SET A NEW PR BASED ON HOW YOU FEEL.
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