Performance Preparation - R.A.M.P

Time is valuable in the gym! The truth is…. you don’t need to spend 40 min foam rolling, stretching, trigger pointing and doing specific glute activation drill. A dynamic and comprehensive warm up can be complete in under 5 minute. It’s more valuable to use your time effective and optimally to train.

The aim of the warm-up is to prepare both mentally and physically for exercise or competition.21 Without the development of undue fatigue.

An important starting point in examining the optimal protocol of a warm up is to examine the rationale behind why we warm-up. A well designed warm-up can:

Increase muscle temperature

Core temperature, blood flow26, and

Disrupt transient connective tissue bonds.13

These effects can have the following positive effects on performance:

Faster muscle contraction and relaxation of both agonist and antagonist muscles.21

Improvements in rate of force development and reaction time.1

Improvements in muscle strength and power.5,13

Lowered viscous resistance in muscles.13

Improved oxygen delivery due to the Bohr effect where higher temperatures facilitate oxygen release from haemoglobin and myoglobin.26

Increased blood flow to active muscles.26

Enhanced metabolic reactions.13