Warming Up and Injury Prevention

What you will learn about in this video

• Goals of The Warm Up

• The 3 Parts to A Warm-Up
• Notes on Injury Prevention
The Warm Up
 Goal Of The Warm Up

• Reduce stiffness
• Awaken motor units
• Raise temperature of muscles/joints to be used
• Reduce risk of injury
 3 Parts of The Warm Up

• The goal is to warm up the specific muscles used in the training sessions
• Stage 1: Raise temperature and increase blood flow to the muscles (5 minutes on cross
trainer/stationery bike)
• Stage 2: Dynamic stretching – static stretches can decrease performance
• Stage 3: Get joints and muscles ready prior to a heavy lift
• So, 2-3 warm-up sets, something like:
• Warm Up Set 1: 50% of working weight for 12 reps
• Warm Up Set 2: 50% of working weight for 8 reps
• Acclimation Set: 3-5 Reps at 75% of working weight
Injury Prevention