Warm-ups

Priming the system is a crucial component of effective training. It not only prepares the body for the work ahead but also helps address imbalances, correct mobility issues, and provides an opportunity to mentally focus on the training session. We structure warm-ups into three distinct phases: General, Specific, and Pre-Fatigue. Each warm-up should be tailored to the system you are about to train (see ‘systems’ in the Glossary for reference).

A warm-up is defined as any preparatory work done before the main training session that enhances performance without overshadowing the primary workload. It should gradually approach the intensity of the upcoming session, allowing the body to adapt without overexertion. Importantly, the warm-up is not a passive activity—it’s a time to concentrate on movement quality, contraction rates, and the demands of the training ahead.

Below, we’ve outlined some warm-up strategies that have proven effective over the years.

General Warm-Up

Begin with a 10-minute cardiovascular preparation at an easy pace to assess how the trainee is responding to effort. This phase serves multiple purposes: it allows for conversation, clarifies intent, and helps the trainee focus on the task at hand. It’s also an opportunity to mentally leave behind any outside distractions and fully engage in the practice. Use any cardio machine or run outside at a comfortable pace. Gradually increase the intensity during the final minutes. By the end of the 10 minutes, you should have a clearer understanding of what your body is capable of for the upcoming hard training session.

After completing the general warm-up, move on to mobilizing the specific areas required for the training session. For example:

• Squatting: Focus on ankles, feet, and hips.

• Pressing: Focus on shoulders, lats, and back.

Avoid static stretching as preparation for intense training. Instead, prioritize active preparation by engaging the joints and tissues in the positions you’ll be using during the session. The key word here is “active”—activate the muscles and joints dynamically to prepare them for the demands ahead.

Specific Warm-Up

Dedicate 10 to 40 minutes to priming your body for the exact performance required. This phase demands 100% concentration, even for simple movements like an air squat. The principle is simple: how you practice is how you perform.

If your session involves explosive movements, such as jumping, spend time developing explosiveness. For complex movements like the snatch or jerk, ensure your technique is dialed in and that your body is fully prepared to execute the movement efficiently. Use this time to address any technical issues before the main session begins.

Key Tip: The shorter and more intense the training session, the longer the specific warm-up should be.

Pre-Fatigue

This phase blurs the line between warming up and training. Pre-Fatigue refers to intentionally creating a specific state of fatigue to influence the conditions under which the training will occur. If pre-fatigue is part of the session, it will be clearly identified and listed in the program.

Here are some examples of pre-fatigue methods you can incorporate into your own training:

• Performing a set of moderate squats before heavy squats to simulate fatigue.

• Completing a short, high-intensity cardio burst before a strength session to mimic competition conditions.

Pre-fatigue is a ability to enhance the specificity and effectiveness of your training, preparing your body and mind for the demands of the session.

Squats, Lunges

3x20 Squat

3x10 Jump Squat

2x5 Tuck Jump

4x15m Walking Lunge (forward)

4x15m Walking Lunge (backward)

4x15m Burpee Broad Jump

2x 1-6 Pull-up Ladder

Squat Therapy

5min. third world squat

10x pistol kick outs

10x deck squats

10x deck pistols

TGU, Mtn Climber, Plank

6x Turkish Get-up (3 each side) +

30 seconds of Mountain Climber +

30-second Plank

4-6 rounds

Start with light KB, work up to heavy KB

“Olypiganza”

EMOM starting with an empty barbell, add 10lbs every round up to heavy.

1x snatch pull + 1x hang power snatch + 1x snatch balance

Jump-a-Palooza

Knee-to-feet onto plate, add one plate every 2x jumps until maxed

Stiff leg landed box jump, add one plate every 2x jumps until maxed

Box jump-and-over, add once plate every 2x jumps until maxed

10x pistol kick outs

10x deck squats

10x deck pistols

Javorek Dumbbell Complex (Speed)

6 x Bicep Curl +

6 x Military Press +

6 x Hi-Pull from floor +

6 x Bent Over Row

6 x Upright Row

6 x Front Squat Push Press (full Squat)

Target: 3 rounds per 2 min sets, with 1 min rest between. Complete 3 total sets

Note this complex is done for speed with 2x light DBs

Strength Primer (shock method)

10x2 depth jump + tuck jump from 24”

rest at least 45seconds between

Capacity PF

Death by 10m shuttle run

Strength For Endurance (post activated potentiation)

5x3 Explosive, accelerated, chained jump squat @ no more than 95lbs at peak weight.

Rest 3min between sets

Use before long steady state (zone-2) efforts