How to Warm-Up for a Workout

Unlike static stretching, which can actually harm performance (1, 2, 3, 4), research has shown that a short routine of dynamic activation drills and functional movement patterns enhances strength and power, and has proven more effective at preventing injuries, and reducing muscle soreness when executed before a workout.

Hence the reason those following my 1% Fitness Workouts, would have noticed the 10-min Dynamic Warm-Up that precedes all weighted-resistance and HIIT (high intensity interval training) sessions.  Also found below:

Simply put, if you need to stretch statically it’s best executed after strength performance, or in an entirely separate session that won’t conflict with a future workout.  Since you’re effectively decreasing the amount of weight you can lift, and the force you can apply.

“These results suggest that, although PNF (proprioceptive muscular facilitation) stretching increases ROM more than SS (static stretching), PNF stretching and SS is detrimental to isometric maximal strength.” Journal of Strength & Conditioning Research, 2013

But more importantly, you’ll quickly find that maximizing your range of motion while weight-training, putting some effort into the pre-workout dynamic drills, and incorporating daily lifestyle movements like the deep squat, makes static stretching somewhat unnecessary.

Stay Lean!
Coach Mike


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