Warm-up Before the Warm-up. Wait...What?
For two years, we've been doing the same warm-up, basically. A few changes here and there, a few additions, some eliminations, some new stuff occasionally, but for the most part...boring! But that's ok, right? It gives us a chance to BS a little, clear the cobwebs at 6am, talk about our days at work, or just get into the right frame of mind for our daily sufferance. The routine is a bit boring, but it's an effective way to get limbered up before we move on to the rest of the scheduled training. One thing that has been a bit convoluted is the timing. Personally, I've always felt as though I'm more flexible after my body temperature is up and I've done some movement beyond single joints and more compound, multiple-joint movements.
So, let's make a change. As soon as you arrive, begin some sort of activity. I recommend some easy, low-resistance, rowing. It's low-impact and engages nearly every muscle system you have, minus upper body pushing action (although that does exist to a small degree). Airdyne? Of course...the activity you love to hate. You might be a bit chilly due to the wind created as you start off, but if you don't warm up quickly, peddle harder...problem solved. Another option is skipping rope...singles preferred, since doubles are more taxing and higher impact. Save the doubles for after the training session. A little bit of light running / "jogging?" would be a good way to mix things up. Shoulder stretches with the bands or PVC is always recommended. A few easy air squats, good mornings or hip mobility movements are a good way to engage your midline and posterior chain. I don't recommend anything "heavy" for weighted movements, but a little resistance can be helpful to get the body temperature up.
The "routine" warm-up of "dynamic stretching / body movement, wrists, perfect / samson / pigeon" (or "DS/BM, wrists, P/S/P" as you see written on the daily post) will begin at five minutes past the hour. If you have arrived early, good for you...you get more time to get the body ready for more serious work. Here's a good rule of thumb: if you are warm enough to want to shed that sweatshirt or sweatpants, then you are plenty warm, which is then a good time to start some stretching on your own as you wait for the coach to kick things off. If your heart rate is "jacked", then maybe you need to slow down and just shoot some hoops or run up the stairs to see if the coffee pot is ready.
Regardless of what you do, focus on being warm before the coach gets you started on the "routine". And, there's no doubt your body temperature will continue to rise as the clock counts down the minutes towards the end of the hour.
So, let's make a change. As soon as you arrive, begin some sort of activity. I recommend some easy, low-resistance, rowing. It's low-impact and engages nearly every muscle system you have, minus upper body pushing action (although that does exist to a small degree). Airdyne? Of course...the activity you love to hate. You might be a bit chilly due to the wind created as you start off, but if you don't warm up quickly, peddle harder...problem solved. Another option is skipping rope...singles preferred, since doubles are more taxing and higher impact. Save the doubles for after the training session. A little bit of light running / "jogging?" would be a good way to mix things up. Shoulder stretches with the bands or PVC is always recommended. A few easy air squats, good mornings or hip mobility movements are a good way to engage your midline and posterior chain. I don't recommend anything "heavy" for weighted movements, but a little resistance can be helpful to get the body temperature up.
The "routine" warm-up of "dynamic stretching / body movement, wrists, perfect / samson / pigeon" (or "DS/BM, wrists, P/S/P" as you see written on the daily post) will begin at five minutes past the hour. If you have arrived early, good for you...you get more time to get the body ready for more serious work. Here's a good rule of thumb: if you are warm enough to want to shed that sweatshirt or sweatpants, then you are plenty warm, which is then a good time to start some stretching on your own as you wait for the coach to kick things off. If your heart rate is "jacked", then maybe you need to slow down and just shoot some hoops or run up the stairs to see if the coffee pot is ready.
Regardless of what you do, focus on being warm before the coach gets you started on the "routine". And, there's no doubt your body temperature will continue to rise as the clock counts down the minutes towards the end of the hour.
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