goergen1
08-08-2007, 04:28 PM
Warm-Ups
by Steven Plisk
As is the case when running, your neuromuscular system must be primed for intense work in order to maximize your efforts (and gains). Use warm-up sets as a technique drill, not an opportunity to get lazy or go through the motions: Work on your CLEAN catch, JERK footwork, SQUAT depth, etc. with specific stretches after each. Two progressive [<8 rep] warm-up sets before the major exercises will dramatically improve your subsequent work quality if they are not to failure and adequate recovery is allowed for: warm-up #1 (light) 1/3 - 1/2 of intended training weight; warm-up #2 (intermediate) 2/3 - 3/4 of intended training weight.
Warm-ups should be done without supportive belts, straps or wraps (as should high-rep training sets whenever possible). A fringe benefit of lifting is the adaptive stress on bones, connective tissues and support musculature - much of which is lost when unnecessary reinforcements are used for light or moderate loads.
by Steven Plisk
As is the case when running, your neuromuscular system must be primed for intense work in order to maximize your efforts (and gains). Use warm-up sets as a technique drill, not an opportunity to get lazy or go through the motions: Work on your CLEAN catch, JERK footwork, SQUAT depth, etc. with specific stretches after each. Two progressive [<8 rep] warm-up sets before the major exercises will dramatically improve your subsequent work quality if they are not to failure and adequate recovery is allowed for: warm-up #1 (light) 1/3 - 1/2 of intended training weight; warm-up #2 (intermediate) 2/3 - 3/4 of intended training weight.
Warm-ups should be done without supportive belts, straps or wraps (as should high-rep training sets whenever possible). A fringe benefit of lifting is the adaptive stress on bones, connective tissues and support musculature - much of which is lost when unnecessary reinforcements are used for light or moderate loads.