We’ve had a couple of super fun weekends recently at the zoo and watching Matt ride in a B-25! (pics at the end!)
Plus, we had an awesome demo week in Hybrid Strength and are moving into some pretty exciting stuff!
(Spoiler! Here’s some details about the ERG Workshop this weekend!!)
But today’s Fit Tip is one of the core things every athlete needs every single day of training.
Once we learn how to nail it, your workouts can become even more effective!
RAMP Your Warmup
A good warmup doesn’t have to be super complicated, just 5-10 minutes of intentional movement to get you into gear for your workout!
And it’s even simpler with RAMP.
Step 1: Raise
Increase HR, body temp, and blood flow to key muscles.
Example: for back squats coming up→ row erg (for leg drive) / pullups → ski erg (for lat & core activation) / running → a brisk walk
Step 2: Activate
Warming up key muscle groups that will be used in the training session.
Example: Deadlifts and hip thrusts are coming up → marching hip bridges and/or inchworms.
Step 3: Mobilize
Mobilizing the joints and active ranges needed for the session.
Lifting & Race Work Example: Lunges are coming up → rear deficit or TRX lunges (with full knee to floor depth)
Conditioning Example: Dynamic stretches taking the joint through full ROM like leg swings or arm circles
Step 4: Potentiate
Workout specific moves that progress in intensity to rev up into the workout.
Lifting Example: Each round of your warmup progresses into working intensities. Especially on heavier lifts (>70% 1RM) do a couple mini warmup sets to ease in (50% → 65% → first working set).
Race Work: A short round of slower pace or lighter weight moves before hitting your first working block.
Running/Plyos: Add some pogos, skips, lateral shuffles, or other light bouncy movements to start activating your stretch-shortening-cycle so you can build into your run or bigger jumps.
There you have it!
A simple recipe for your perfect warmup!
Just like any recipe, you can make it your own by including specific things that you need (prehab/rehab or specific work for trouble areas)!
The ERG Workshop
Learn the anatomy of the row and ski ERGs and proper technique so you can perform your best on race day!
October 18 at 2pm CST
In person at the Sweat Shop Gym & Virtual via Google Meet! (Call will be recorded too!)
It’s only $10/athlete! (kids <14 free)
Check out the workshop outline & details here!
Knee Update...
I’m 20 weeks post ACL reconstruction!
- No new updates, I’m still working on my sticky ROM and doing loads of negatives and isometrics to try to smooth it out.
- It’s getting really frustrating having a stall this long after putting in all this work to see no visible improvements for weeks.
- 20’s a big number though! It’s nice to know I‘m almost 5️⃣ months post op!🤯
Say a prayer for my sticky knee this week & I’ll see you at the ERG Workshop on Sunday!
