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PointerRyan
Joined: 23 Jul 2009
Posts: 187
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 Posted: Fri Jul 09, 2010 11:15 pm Post subject: warming up |
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| how should i warm up for strength training? From what i read on the VJB, doing dynamic strectching and a bit of squats should be done for plyometrics, but for strength, we can jus tstart by squating with low weights and slowly work to your working weights. right now,I'm doing bodyweight. And just squating without some short duration jog and dynamic stretching makes me feel tension on my knees. is it suppose to be like that? |
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steven-miller
Joined: 23 Jul 2009
Posts: 497
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| Posted: Sat Jul 10, 2010 7:49 am Post subject: Re: warming up |
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| PointerRyan wrote: | | how should i warm up for strength training? From what i read on the VJB, doing dynamic strectching and a bit of squats should be done for plyometrics, but for strength, we can jus tstart by squating with low weights and slowly work to your working weights. right now,I'm doing bodyweight. And just squating without some short duration jog and dynamic stretching makes me feel tension on my knees. is it suppose to be like that? |
No it isn't. But it's really hard to tell without seeing you perform the exercises. You should get a video up asap! |
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PointerRyan
Joined: 23 Jul 2009
Posts: 187
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| Posted: Sat Jul 10, 2010 11:03 am Post subject: |
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| sorry but i dun have a cam. But i assure you that my knees dun past my feet. But anyways, how do you warm up for strength training? In the VJB, kelly said that running wouldn't be a good warm up as you wont be doing any running action during your workout. |
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Lakers
Joined: 01 Dec 2007
Posts: 1989
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| Posted: Sat Jul 10, 2010 11:29 am Post subject: |
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First I get blood pumping into my muscles with a bit of jogging or jump roping. Once that's good, I do some dynamic stretching. Leg swings front to back, side to side, butt kicks, and then static hip flexor stretching. Then I proceed to squats:
135x5
185x5
225x3
275x1
315x1
300x3x8
I usually do a 5-5-3-1-1 warm up thingie where the last single is heavier than my working set. It literally makes the working set feel lighter than usual and helps prime the nervous system. My max is 360lbs so it's not making me tired either.
_________________
173lbs - 6'0" - 7'8"
Squat 308x8 (est max 370-375)
SVJ 32 - RVJ 38 |
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PointerRyan
Joined: 23 Jul 2009
Posts: 187
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| Posted: Sat Jul 10, 2010 11:59 am Post subject: |
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thats wad i've been doing, except for the weights part, cause i dun use any. But kelly said "Mistake #4: General Warm Ups- The nervous system picks up patterns, and running on
the treadmill, or pedal pushing for 5-10min to "get the blood flowing" or whatever
rationale you use does nothing to prepare the C.N.S. for a highly specific task like
benching, squatting, rows or any other exercise for that matter (other than running or
biking). So do your body a favor and don't waste your energy on something that isn't
going to help your body complete the task at hand. If you're going to squat, warm up by
squatting, stay away from the treadmill."
thjats whats bothering me. |
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BentleyCntlGT
Joined: 04 Sep 2009
Posts: 134
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| Posted: Sat Jul 10, 2010 1:17 pm Post subject: |
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| Lakers wrote: |
I usually do a 5-5-3-1-1 warm up thingie where the last single is heavier than my working set. It literally makes the working set feel lighter than usual and helps prime the nervous system |
I'm gonna try this today...  |
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Lakers
Joined: 01 Dec 2007
Posts: 1989
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| Posted: Sat Jul 10, 2010 2:24 pm Post subject: |
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| BentleyCntlGT wrote: | | Lakers wrote: |
I usually do a 5-5-3-1-1 warm up thingie where the last single is heavier than my working set. It literally makes the working set feel lighter than usual and helps prime the nervous system |
I'm gonna try this today... |
Anyone here ever try a speed set before squatting? Like work up to your working set weight, do one rep with it, then do 30% of that weight and 3 reps exploding out of the hole and then take on the working sets as usual. I think rip does this.
_________________
173lbs - 6'0" - 7'8"
Squat 308x8 (est max 370-375)
SVJ 32 - RVJ 38 |
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