Stream-lined Mobility Warmup Routine

[Indeep Jawanda]

Hello, I have a few questions regarding the structure, purpose, duration, and the amount of 'sweat' needed during a dynamic mobility warmup.

I have gone through all 17 pages in this 'joint preparation & flexibility work' section of the forum, but pertinent, clarified and decisive answers i could not find.

I am referring to the type of stream-lined extended warmup that Jordan Jovtchev does in his warmup DVD, where he does a blend of joint circular mobility, muscle lengthening, and mobility exercises into a short 10 min flowing yoga'esque type routine, transitioning from muscle group to muscle group, and exercise to exercise in a effortless and graceful manner.

First serious of questions.

What should be the perceived effort during this kind of warmup? Should you be trying to INCREASE your current range of motion, or just trying to 'awaken' your joints and muscles up to your current limit using these dynamic movements, and then do the serious stretches and strengtheners near the end of the workout? I feel if i try to increase my range of motion on some of the warmup stretches - during the warmup - i get fatigued before getting to the main workout. Example, I do cat/cows during my warmup and feel energized afterwards, but trying to increase my pike beyond my current limit, feels the opposite.

Coach has stated that mobility/flexibility training is NOT the same as conditioning - their is less perceived effort. Now if the mobility elements are less effort than the strength elements, how much less effort are the warmup elements compared to say the 'weighted pike type' elements?

Next question.

On the Jordan Jovtchev warmup dvd, he only does about 3-4 reps per exercise (ie, for dynamic pike bends, he only does about 3-4 light 'bounces', on his sumo squats, seal stretch and a few others he only does 2 reps). Is this the recommended amount or should you do 10 reps per dynamic movement? Example, for arm swings he does 10 forward/back.

Another question.

Does ones dynamic stretching warmup out of necessity have to be fluid over time rather than fixed? Meaning, as a beginner, one should do the warm-up for a longer duration - each movement performed for higher 'reps' - and after years and years of training, when one has achieved an advanced level of range of motion (like Jordan), they no longer require as many 'reps' per movement for their warmup to be effective.

Final question.

What would be the best way to raise the body temperature and get the blood flowing even before doing the dynamic stretching movements? Jumping jacks, sprints in place, burpees? Coach has said that "your first priority in warming up is to get your body temperature elevated and the blood moving". What should be the duration of such an activity?

I read in other posts, exercises such as sprints, shuttle runs, swinging from a bar, and various other exercises have been recommended, BUT, THIS MAY SOUND WEIRD , I am looking for exercises (and a warmup as a whole) that can be done pretty much anywhere, within a 7 foot by 7 foot grid lets say on the floor. A warmup that is functionally simple, effective, balanced, thorough and aesthetically graceful. Not anything like going out for a jog, then jumping rope or using any other apparatus, etc.

Thanks,

My workout structure currently is as follows:

2 mins of body temp raising exercises - jumping jacks, basic calisthenics, etc to get the blood flowing

Dynamic Mobility Warmup 20 min - I painstakingly created my own routine, akin to the jovtchev routine, but with almost double the amount of movements, chosen based on my dance/martial arts background

Joint Prep/Prehab - exercises that target those parts of the body that are generally the weakest (aside from the core), such as the wrists, elbows, shoulder girdle, lower back, knees, and feet (ie. 'the essential support structures of the prime movers')

Main workout (depending on day of week) - usually either GST, very dance-specific advanced movements, or a conditioning (burpees, jump rope, uphill sprinting type) routine

Body stretches and Strengtheners - active exercises performed under load that both lengthen and strengthen at the same time. Exercises designed to increase strength in the extreme ranges with the ability to easily use full range of motion with complete voluntary muscular control, strength and speed. Example, I mostly use my dance exercises here, but also include, weighted pikes, bridge wall walks, hip extensions, straddle circles, weighted shoulder dislocates, etc

Warm-down and Static Passive Stretches - self-explanatory. All performed without any load, chosen from the disciplines of gymnastics, dance, yoga and martial arts.

Its the first two sections - the part where one has gets the blood flowing and the dynamic mobility warmup part that i am mostly confused/ignorant about, and am desiring to add anothers knowledge to my own, for

'Until the wise are satisfied,

I cannot feel that skill is shown;

The best-trained mind requires support,

And does not trust itself alone.'

[FREDERIC DUPONT]

I think it all depends on what type of workout you will be doing afterwards:

For instance, when I was doing T&F, the "warm up" on days of 90%+ sprints could last over 45 min and consisted of a "regular" warm up, dynamic stretches, technical work, some work sets of increasing intensity, passive/active stretching/mobility, 10 min of very slow jog as recup after the stretches, a few more sets of increasing intensity, then the real workout of maybe 6x200, or 10x100m with 3-5 min rest in between.

Then the cool down would consist of slow jog for 5 min, 20 min of stretching, 20 min of slow jog.

There is no absolute answer to this, but following a baseline of progressively intense or advanced drills is a good thing.

[Cole Dano]

Regarding perceived effort the most important factor is it should enhance the main workout and not detract. Using this guideline will help answer many of your other questions.

You will need to work on improving flexibility as well, but that doesn't have to be during the warm up, or even during the workout. But if it is one good approach is to work flexibility asynchronously with strength. If it's an upper body strength day, work lower body flexibility.

Regarding Jordan's DVD keep in mind it that was one day, he was being filmed etc, it may vary from real life somewhat. Do enough reps to feel warmed up, I don't personally like to get too hung up on numbers for warm up. It can also vary from day to day.

Regarding your last question - I can't speak for others, but that has been my experience in terms of getting ROM and feeling ready. In terms of getting my body temp up, it takes about the same amount of time.

Overall it sounds like you are putting together a great routine for yourself!

[Rik de Kort]

To see what kind of warmup you want, you'll want to consider the question: "What do I want to accomplish with my warmup?" The answer to this question is: "To have a good workout".

Now, from here it starts to branch into different types of workout: if you're doing low intensity steady state cardio, you're going to do a different warmup than if you were to do GST. We'll assume you're going to do GST here.

Next question is: "What do I need to get a good workout?". Answer: "Get the blood flowing, joints warmed up and full ROM."

You can see the next question coming already. "How do I get the blood flowing?". Answer is simple: "Jumping jacks, basic FBE's, whatever works, really." I'd divise a quick circuit here of basic FBE's and do something like 3 rounds where you do 10 reps of each exercise.

Next question: "How do I get the joints warmed up?". Answer: "Joint circling, basic FBE's and active flexibility work". Hey, this is nice. We can actually use basic FBE's to both get the heart rate going and get the joints warmed up. This is why basic FBE's tend to be superior to just doing jumping jacks, or running on a treadmill. If you have a rowing machine, though, that could work well for warmup as well (since rowing is full body). Active flexibility work would be stuff like shoulder dislocates, wall extensions, that kind of stuff. Make sure you get your wrists, elbows, shoulders and hips at least. Remember that you want to have a good workout, so the warmup should not be taxing. As such, L-sit may not be able to be part of your warmup.

Next question: "How do I get full ROM?" Answer: "Active flexibility work, passive flexibility work if needed." Another combination, active flexibility work, which is good pretty much always. I'd be a bit more conservative with the passive flexibility work, since static stretching to gain access to ROM inhibits force productions in the muscles. For instance, if I'm doing a workout involving planche pushups and manna, it seems like a good idea to do german hangs in order to get better ROM for the manna, so I'd do 40s german hangs in my warmup. However, this would inhibit force production in the anterior chain (chest, shoulders), which I really need for the planche pushups. So it wouldn't be a good idea. Maybe you can come up with a workaround?

After that you should be ready to go.

Note that the breakup into three sections I made here is kind of artifical. There are exercises that help in all three areas (360 pulls are a good example, squats are another) and there is a fair amount of overlap. So don't sweat it too much.

As for a generalized warmup routine... the (pre-)FSP's get you good ROM and warmup the joints. Couple this with a bit of calisthenics in the beginning and you have a good routine. You have to make sure the FSP's aren't too taxing, though, so that's why you utilize the 50% of your max protocol.

DO NOT DO PREHAB/REHAB WORK BEFORE YOUR WORKOUT. If you need it to workout well, it goes under the warmup umbrella. Prehab/rehab work is aimed at strengthening weak links. You do this by performing 'strength workouts' for those weak links. If you were to do this before your main workout, you would make the weak links fatigued, making them weaker than they already are; in which case you are more liable to injury.

Same with static stretching; do it after your workout. Again, all this stuff kind of overlaps, so your cool-down will probably include static stretching, some prehab/rehab work and fun stuff.

[Cole Dano]

DO NOT DO PREHAB/REHAB WORK BEFORE YOUR WORKOUT. If you need it to workout well, it goes under the warmup umbrella. Prehab/rehab work is aimed at strengthening weak links. You do this by performing 'strength workouts' for those weak links. If you were to do this before your main workout, you would make the weak links fatigued, making them weaker than they already are; in which case you are more liable to injury.

Same with static stretching; do it after your workout. Again, all this stuff kind of overlaps, so your cool-down will probably include static stretching, some prehab/rehab work and fun stuff.

I'm not sure where you're getting this, of course if you are specifically working hard on a weak link yes, but in general, prehab won't take that much of one's energy. Prehab shouldn't take away from the workout. If it is then you're over emphasizing the prehab or selected FBEs or FSPs that you aren't ready for yet.

This has come up a couple of times and Coach himself told this to me because there was starting to be almost an excessive focus on prehab.

[Rik de Kort]

I'm not sure where you're getting this, of course if you are specifically working hard on a weak link yes, but in general, prehab won't take that much of one's energy. Prehab shouldn't take away from the workout. If it is then you're over emphasizing the prehab or selected FBEs or FSPs that you aren't ready for yet.

This has come up a couple of times and Coach himself told this to me because there was starting to be almost an excessive focus on prehab.

This is basically what I was trying to get across when I said "Prehab/rehab work is aimed at strengthening weak links. You do this by performing 'strength workouts' for those weak links". If you're not fatiguing the weak links, you're not really providing them with an impulse to get stronger, so you're not really working on them. Note that 'fatiguing' does not mean 'beating to death with a stick'. 'Fatiguing' as in working out, just like you would with any other movement.

[Indeep Jawanda]

Overall it sounds like you are putting together a great routine for yourself!

Thanks!!!

[Connor Davies]

Coach himself told this to me because there was starting to be almost an excessive focus on prehab.

Much better than the alternative....