Free CrossFitter's Guide to Warming Up for Strength Training (Free PDF)
How It Works
Most athletes start their warm-up on the floor with a foam roller. That's the wrong way round. You get warm first, then you open up the joints you'll use, then you build up the bar. The whole thing takes 15 to 20 minutes.
The 4-Step Warm-Up
Raise your temperature (5 to 10 minutes): bike, row or ski, slowly building to about 75% of your max heart rate
Mobility and activation (5 to 8 minutes): only the joints you'll use, with active drills instead of passive stretching
Ramp-up sets: the empty bar, then about ⅓ and ⅔ of your working weight
Get to work: jump to your working sets, or take smaller jumps up to a max
Warming up for the Olympic lifts? The ramp-up sets are a good time to add technique drills at lighter weights, so the warm-up and the technique work happen at the same time.
What's Inside the Free Guide
All 4 steps, explained
A full example for a back squat to 100 kg
A full example for a deadlift to 100 kg
How to finish for working sets and for maxing out
A side note on warming up for the Olympic lifts
Warm First, Mobilise Second
A warm muscle moves better. Mobility work on a cold body takes longer and does less. Get your heart rate up and work up a light sweat before you stretch anything.
Get the Free Strength Warm-Up Guide
Ready to stop guessing with your warm-up and get under the bar ready to lift? Download the free guide here:
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