Supercharge Your Workout

Posted by abornstein | December 5, 2011 | Comments

EDITOR'S NOTE: THE FOLLOWING POST IS A GUEST BLOG FROM JIM SMITH, strength coach at Diesel Strength & Conditioning, and the creator of AMPED!

What if I told you there was a way to for you to feel amazing from the very first set of your workout to the end—and have a great training session every time? It’s possible, but the secret has nothing to do with reps and sets, and everything to do what you do before your workout begins.

Working out and getting fit is supposed to make you feel better, help you get stronger and reach your fitness goals. But stress in the workplace and sedentary lifestyles have left most people with bad posture and restricted movements. This, along with typical flaws in workout design can quickly lead to overuse injuries and limitations in how you move. The only way to overcome these problems: A good warmup.

A comprehensive preparation routine will allow you to lift more, recover faster and have better overall movement—in and out of the gym. It will also help you to restore balance in the strength of your muscles, which will improve their function and your posture at the same time.

Benefits of a Good Warm-up
The warmup charges up your body prior to the workout, increases your core temperature and makes sure you're ready to go as soon as you grab that first weight. It also helps to mentally prepare you and serve as a transition from the office to the gym.

A good warm-up is done in three stages. The first stage sets the tone and starts with some form of self-massage, typically referred to as self-myofascial release or SMR. This stage improves the quality of your muscles and soft tissue, which helps them extend and contract better. It also frees up some of the restrictions from long-duration slouched postures associated with a busy lifestyle (think about your office work or long commutes).

The next stage includes exercises that improve your overall movement and mobility. Full body movements, done through a full range of motion, should allow your body to work as it is intended. Some examples might include a full range bodyweight squat or a pull-up done from an extended arm position until your chin is over the bar.

Finally, as you transition from the warmup to the workout, you should focus on activating the muscles that have been shut down due to poor posture, and start charging up your body for the upcoming demands of the workout. Most times, this means targeting the muscles of your upper back and those that stabilize and engage movements in your hips. This will help improve the function of your shoulders and immediately work to help you achieve better full body neutral posture.

Here are some very effective warmup movements that can be used for your pre-workout routine.

Stage 1: FOAM ROLLING (10 to 30 seconds on each area x 1-3 sets)
Glutes and Piriformis

Thoracic spine

Upper back

Chest

Stage 2: DYNAMIC MOBILITY (1-2 sets of 6 to 10 reps)
Extension with rotation

Lat/back stretch

Cradle walks

Bodyweight squats

Stage 3: ACTIVATION (1-2 sets of 8-12 reps)
Rotator cuff "Y" exercise

Face pulls

Kettlebell swings

Glute bridge