Is This Warmup or Workout?

I have heard this a lot lately in classes and it makes me happy.

Warmup is a series of dynamic movements to get blood and nutrients moving into your muscles and joints. 

Warmup wakes up the nervous system and helps us dial in our movement patterns. It reveals any tightnesses / strengths / weaknesses / imbalances that may need attention and it gives us a sense of how we feel that day.

Our particular way of training is about half-and-half strength and mobility -- and sometimes the mobility work, that spans both Warmup and Workout, feels harder than the strength work.

Warmup should relate in some way to the Workout. For example, squat prying is a good practice in warmup if you are squatting in the workout. T-spine, hip and shoulder opening is always helpful to prime the body for kettlebell lifts. 

Prepping complex movements with lighter weight, no weight or movement regressions in warmup makes sense. For example, we don’t train Snatch-to-Lunge without doing some light snatches and unweighted lunges -- separately beforehand.

Warmup can be weighted or unweighted.

Kettlebells. Bodyweight. Olympic Lifts. TRX. Calisthenics. Primal Movement. Play. Warmup and Workout mix and match to include upper body pull and push and lower body pull and push using varied tools and methods.

Master RKC Dan John advises no separation between warmup and workout and recommends warming up with a lighter version of what you will do in the workout. This is when I most often hear these words, ‘Is this workout yet?’

We know that skipping Warmup will negatively impact the Workout and put us at risk for injury. 

Once we truly dive into the Workout, there are more reps, higher intensity, heavier weight, and more more varied movements and rest periods than during Warmup. There is a more serious mental focus and perhaps an accumulation of fatigue that builds, needs to be monitored by checking biofeedback, and reduced with some calming mobility / flexibility movements between sets.

Warmup and Workout should work seamlessly together.

Train safely. Move to increase range of motion, add stability and increase flexibility. Get stronger while maintaining or improving movement quality. Build cardiovascular endurance (yes, you will begin to breath hard during warmup.)

My role is to facilitate your understanding of how your body is moving and dosing the specific movements in just the right amount so you feel energized, re-charged and renewed afterward. I try to expand your physical horizons with varied, but targeted, warmups and workouts.

The lines are blurred with Warmup and Workout, but this makes the experience rich and varied and keeps our training fresh. I don’t know about you, but I wouldn’t want it any other way.