Quote:
Originally Posted by Melkerson
A couple of years ago, I kept getting these repeated groin strains either with sprinting or squat sessions. Once I started doing that warmup, I don't really have the problem.
The other thing is that my mobility is ****. I just am really stiff when I get in there and it takes about that much warmup (I don't do any thing else) to loosen up.
This would likely be less of a problem if I did more mobility stuff on my non-lifting days. But I'm extremely lazy.
I'm probably just doing that thing where it doesn't take me much to warm up and I'm generalizing that to everyone. I've also got previous injuries I'm testing for "good to go" feelings during the warmup, so guess I can understand that. I'm lazy too though--part of the reason I've stuck with yoga is otherwise I just never do any stretching. This way it's "taken care of" and I have some fun.
My typical warmup is a little like KCs but less ramping sets (I usually want 3 of those):
*Empty bar complex of 5s; snatch pulls, muscle snatch, partial OHPs, atg paused overhead squats, goodmornings
*high rep curls to pump (~20-30)
*light Arnold presses and/or shoulder circles (6-10)
*GHRs (because there's no leg curl device in my gym)
*box jumps
That's typically 5-7 minutes (depending on if some maniac used the death grip to tighten the GHD)
Squat sets leading to work sets of 5x235
*single 135 with 30 second pause (could also be empty bar or lower weight)
*"Rest" with a GHR and box jump round
*5x135 lengthy pause
*5x185 less lengthy pause
*3x215 no pause
I'll superset a rampup for a different exercise like pullups, so generally 1-2 minute "rests" between those.
Usually starting my first work set around 15 minutes.
If I'm feeling particularly stiff I'll divert to a few minutes on the rower or assault bike, and maybe a quick couple of yoga sun salutations and back openers. In that case it could be a full 30 minutes in before I'm getting to work sets.