warming up for WODs

Eric Egan · 09-06-2009, 01:10 PM

what are you guys doing as a warm up before the actual WOD?ive been doing the Bergner warm up and some 45 lb OHS but i dont think its enough because my shoulders start to hurt pretty bad by the time im done and i can barley lock out a jerk.

any suggestions would be appreciated.

thanks

garrett stack · 09-06-2009, 01:54 PM

I usually try and do a few of the following: back extensions , ghrs, leg swings forward and back + side to side, arm swings, dislocates ( which should help your shoulders) , jerks with an empty bar or OHS with an empty bar , split squats off a bench and over /unders with a bar placed at hip height , pullups
I usually aim to have a slight sweat on and be slightly out of breath by the time I am ready to start lifting.
If I was stuck for time I might just do 5 mins on a bike or 500m on a rower the dislocates and empty bar work.

Donald Lee · 09-06-2009, 02:09 PM

1. joint mobility work (neck, wrists, elbows, shoulders, ankles, knees, hips, spine)
(5-10 reps) (usu. takes about 5 min)

2. 2-10 minute general warmup (jump rope, jogging, jumping jacks, C2 rower, shadow boxing, etc.) (elevate heart rate to about 120-140...unless you're about to compete in a MMA or martial arts tournament, which you should then elevate it to about 170 3-5 times)

3. dynamic flexibility work (arm cirles, leg swings, shoulder dislocates, etc.) (You can do shoulder pre-hab work here, whether it's with a band or dumbbells or cables.)

4. specific warmup (burgener warm-up, passive stretching of ankles and wrists and other problem areas, etc.)

Your warmup should probably take about 30 minutes. It'll take longer if you have a lot of flexibility issues or problem areas. If you're into foam rolling, you could also do some foam rolling somewhere in there (either 3. or 4.).

Eric Egan · 09-06-2009, 02:10 PM

thank you,ill will give that a try on the next WOD

Neill Smith · 09-06-2009, 08:06 PM

You can also try the Catalyst Athletics standard warm up: http://www.youtube.com/watch?v=XhHc7FbSUiY.

Jamie Jamieson · 09-07-2009, 07:35 AM

I like the warmup Dan John suggested. I modified it a bit so my hips can stretch out and added some overhead work.

With the bar or pvc:
8 ohs
8 press behind the head
8 overhead lunges
8 front squats
8 good mornings

Rest 1 minute and do it again, rest 1 minute and do it the third time. This elevates my heart rate and seams to get all the joints ready for training.

If my shoulders are still tight jerking, I will put the bar behind my head in a high bar position and rotate my elbows up for a few seconds a side 3 or 4 times. then do the same in the front squat position.

Allen Yeh · 09-07-2009, 07:49 AM

Quote:

Originally Posted by Neill Occhiogrosso

You can also try the Catalyst Athletics standard warm up: http://www.youtube.com/watch?v=XhHc7FbSUiY.

I 2nd this recommendation for Oly days., it takes around 10-15 minutes. I disagree that a warmup should take 30 minutes, that would be half my workout time just warming up.

500 m's on the rower
a few minutes of joint mobility
a few minutes of dynamic flexibility

I'll then do the Burgener warmup afterwards.

Neill Smith · 09-07-2009, 12:57 PM

One thing I really enjoyed during my two weeks training at CA was agility ladder drills in the warm up. They develop agility and coordination, two of the underserved dimensions of fitness. They also get you moving your feet quickly, which probably has some carryover to Olympic lifting.

If you have your own facility, you can draw a ladder on the floor. If you're at a gym that doesn't have a ladder or the space, that's a limitation.

Donald Lee · 09-07-2009, 01:05 PM

Quote:

Originally Posted by Allen Yeh

I 2nd this recommendation for Oly days., it takes around 10-15 minutes. I disagree that a warmup should take 30 minutes, that would be half my workout time just warming up.

500 m's on the rower
a few minutes of joint mobility
a few minutes of dynamic flexibility

I'll then do the Burgener warmup afterwards.

Allen,

You must be really limber. Do you workout in the afternoon or evening?

Allen Yeh · 09-07-2009, 06:50 PM

Quote:

Originally Posted by Donald Lee

Allen,

You must be really limber. Do you workout in the afternoon or evening?

Not particularly. I usually do mornings right now but when I was doing Oly it was typically afternoon.

I just think you have to go with the most bang for your buck. It's great to do prehab and movement prep, dynamic flexibility...etc but IMO 1/2 hour per session is a bit too much. I do recovery stuff separately at night.