Hey Boris, I am confuse about warm ups. I have read articles (online...) that says it should not be more than 15 minutes of warm up. But after watching the video, Olympics lifters seems to take their time to make sure they are fully warmed up. Any thoughts on warm up times? Or is it more important to do specific exercises and stretches than the time factor?
SF, I do more low-rep sets for warm up to heavier squat work. For example, if I were ramping up to work sets with 400lbs, I might do: bar x 5 x 2 sets 135 x 3-5 x 1-2 sets 225 x 2 x 1-2 sets 315 x 1 x 1-2 sets 365 x 1-3 x 1-2 sets 400 (work sets)
I usually do some hamstring, hip, IT band, shoulder stretches interspersed throughout the warm-up sets as well. They don't add time to the warm-up, I just do them between sets when I'd be standing around anyway.
For higher rep work, I usually do higher rep work throughout the warm-up sets as well.
After seeing, literally, hundreds of people struggling (sometimes unknowingly) with squat form, I decided to create the Squat Rx instructional videos on squat form and training. This blog is meant to be a platform for those videos, and a place of discussion about strength and conditioning issues for coaches, trainers, teachers, athletes, students, and enthusiasts. Posts and articles are meant to provoke thought, inspiration, and reflection. My athletic background is in gymnastics, Tae Kwon Do, competitive swimming, powerlifting, and kettlebells. I have coached swimming at the age-group, high school, D3, and masters levels, served as a S&C coach at the high school level, and conducted kettlebell workshops and classes for CrossFit, high school students, and personal trainers.
Please leave a comment or a question. Good Squatting!
8 comments:
Nice find Boris. That was a cool video.
I think Serge Redding and Vasily Alexeev are in there. They both pressed over 500#. I just don't know how a human could do that.
Who was the colossus in the orange singlet who does a back flip the first time and then makes it look so easy the second time?
That's Alexeev.
Beautiful...
Hey Boris, I am confuse about warm ups. I have read articles (online...) that says it should not be more than 15 minutes of warm up. But after watching the video, Olympics lifters seems to take their time to make sure they are fully warmed up. Any thoughts on warm up times? Or is it more important to do specific exercises and stretches than the time factor?
Thanks
Love it.
Thanks everyone.
SF,
I do more low-rep sets for warm up to heavier squat work. For example, if I were ramping up to work sets with 400lbs, I might do:
bar x 5 x 2 sets
135 x 3-5 x 1-2 sets
225 x 2 x 1-2 sets
315 x 1 x 1-2 sets
365 x 1-3 x 1-2 sets
400 (work sets)
I usually do some hamstring, hip, IT band, shoulder stretches interspersed throughout the warm-up sets as well. They don't add time to the warm-up, I just do them between sets when I'd be standing around anyway.
For higher rep work, I usually do higher rep work throughout the warm-up sets as well.
I hope some of that is helpful.
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