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  1. #1
    Pats is offline Member
    Join Date
    Mar 2011
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    51

    Default How do YOU warm up?

    Hello, I apologize if this has been asked before but I couldn't get the search function to work.

    I've been doing the ROP for a bit more then a month now and been warming up mostly with bodyweight circuits (squats/push-ups/stick-ups etc...) for a good 5 minutes before hitting the C&P ladders.

    I was wondering how do you guys warm up (if you do warm up at all).

  2. #2
    Yorkshirecomrade Guest

    Default

    MY warm up is very specific to me but I will share it anyway.

    5-15 minute walk, steady pace.

    Mobilise all my joints. Just general circles and gliding of joints (2-3 minutes) but focussing on shoulders and hip/pelvic area.

    Then I will pick 5 or 6 of these exercises just done with bodyweight. Generally 2-4 reps focussing on technique. 3-5 minutes.

    Goblet squats, overhead squats with broom handle, lunges, bridges, halos, good mornings, single leg deadlift (16kg kb), kneeling presses, back raises.

    Then definitely some get ups (no weight at the minute, using a balanced flip flop). 5 minutes.

    Then it would be time for my main session. Sometimes my main session is shorter than my warm depending what I am doing on that given day. I don't always walk before my mobility if I have had an active day. My warm up can last between 7 minutes and 20-25 minutes. Sounds like a lot and it is but it works for me.

    Currently doing CC with 1-2 days of variety. After I have done my CC session I will finish with skipping, swings, high pulls, burpees, shadow boxing just to give me a bit of a kick.

  3. #3
    305pelusa Guest

    Default

    I've found the CC warm-up way to be VERY effective. Pick an exercise you have to sweat to do 40 reps, another for 30 reps, and perform for your warm-ups a set of 20 of the first one, and 15 of the second one.

    I'm not the biggest CC fan out there, but the warm-up protocol is a very good one, at least for me (and ONLY for strength training. If you practice Plyos or endurance, you might have to warm-up in a diferent way.)

  4. #4
    Pats is offline Member
    Join Date
    Mar 2011
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    Default

    Nice, those are some good ideas.
    To Yorkshirecomrade, any particular reason for walking 5-15 min before a warm up?

  5. #5
    danfaz is offline Senior Member
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    Oct 2009
    Location
    Carson City, NV
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    Default

    20 face-the-wall squats, 10 around the body, 10 halos, 10 pumps, and some shouder "disclocators."

  6. #6
    Misfit is offline Member
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    Feb 2011
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    Default

    I don't warm up at all, never have. It works great for me, and I've been training for a long time.

  7. #7
    justin_p is offline Member
    Join Date
    May 2009
    Posts
    70

    Default

    10 mins:
    2-3 mins of general stretching
    some bw goblet squats
    halos
    2 tgus each side
    some of the stretches from etk
    Last edited by justin_p; 03-20-2011 at 11:47 AM. Reason: formatting

  8. #8
    Seiken is offline Senior Member
    Join Date
    Jun 2010
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    Default

    Usually some light shadowboxing or rope skipping for a few minutes, then DeFranco's Agile Eight and Simple Six, then some dynamic stretches.

  9. #9
    ozarkdude4 is offline Senior Member
    Join Date
    Nov 2008
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    Joplin, MO
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    Default

    Super Joints or halos and wall squats. Sometimes I will not warm up at all.
    [FONT=Franklin Gothic Medium][COLOR=#000000][FONT=Times New Roman][FONT=Arial]Yes , I am an agent of Satan but my duties are largely ceremonial.
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  10. #10
    Rog
    Rog is offline Senior Member
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    Jan 2010
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    UK
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    Default

    Close to nothing mainly. Before my ROP C&P I will normally do 2 x C&P with a 16kg KB (I am laddering 28kg for 5x4).

    I sometimes do joint mobility before hand, but not with enough conviction!

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