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SilverOx

Warm-Up/mobility What Do You Do?

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http://www.t-nation.com/training/defranco-agile-8

Came across this article and wondered what majority of people do for warming up and mobility?

Do you follow a set drill as in the link or have you made up your own?

Personally it is an area that I need to improve on especially the mobility part and will probably give the Agile 8 a shot.

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I try to figure out what part of my body is decreasing my ROM and do something for that, it's not a set of drills at all before training for me. I might do a familiar routine after training or just on an off day if I feel like it. I think I should do that more than I'm am doing at the moment, Agile 8 or Limber 11 seem like a good option. If I have the time I'll do PNF stretches for about an hour or so, this happens maybe once a month. If I have a specific problem I do something more often, like if my front delts are hurting, I'll try to open them up with a lacrosse ball which usually works.

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I start by doing light warm up sets of the exercise that I want to do and in between those warm up sets I do dynamic stretching. I feel like static stretching makes my performance worse rather than better, but that seems to be different for everyone.

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I have an aging and relatively-new-to-lifting body, so I do 10 minutes of light leg stretches, some light upper body lifting and a little foam rolling before every workout and run. Doing this almost daily has served me well for 2+ years.

Stretches -

Knees to chest, singles

Knees across chest, singles

Lying down, ankle across opposing knee lower back stretch

Third world squat, hold ~:20

4-6 squat-to-stands

Shoulder dislocations using broom handle

Light lifts -

Behind the neck presses with broom handle weighted with 2 2.5lb dumb bells - 30 reps

Overhead presses with broom handle weighted same as above - 30 reps

Side lateral raises with 2 2.5lb dumb bells -30 reps

Foam roll quads, inner thighs, glutes

Then I am ready to lift or run

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I had some time this afternoon and gave a couple of mobility drills a go being Limber 11 and an upper body drill also by Defranco.

First off, my mobility sucks big time (much worse than I thought) and I will try to do these daily.

Secondly, it appears that I've underestimated the benefit of doing these drills. I felt a lot better after completing these and I hope I can be as dedicated to this as to actually working out.

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Hey Nick. My mobility was unbelievably bad when I first started strength training due to decades of inactivity. I realized if I didn't work on it a little every day I wouldn't be able to make much progress, especially with squats, which were completely new to me. That's why I made it mandatory for myself. It took time, but it's paid huge dividends. Hopefully you will find the same. Best of luck to you moving forward.

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Hey Nick. My mobility was unbelievably bad when I first started strength training due to decades of inactivity. I realized if I didn't work on it a little every day I wouldn't be able to make much progress, especially with squats, which were completely new to me. That's why I made it mandatory for myself. It took time, but it's paid huge dividends. Hopefully you will find the same. Best of luck to you moving forward.

Thanks David.

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Foam roll legs and back. Then do dynamic stretches like leg swings. I also do mobility work before my workout, if i'm really tight somewhere.

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I foam roll everything from my calves up to my upper back, as well as quads to arms.  This generally takes about 5 minutes.  Then I do some shoulder dislocations with a light band, dynamic ankle warm-ups, followed by 5-10 BW squats.  Finally, I start each lift with the empty bar (5x2) and work up to my working sets.  This is my typical warm-up routine.  I may add in some other stretching if I am feeling particularly tight.

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Warm ups waste energy, and I want all the energy a can get for my 1 rep max, that's also why i take a Mass builder juice x9000 strawberry shake, pre workout.

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