Here are my general protocols for muscle activation: The muscles that you target are going to be based on personal preference and what powerlifting movement you’re doing on any given workout. Doing a few sets of 10 with 135 pounds isn't a smart way to warm up for benching 300 or more pounds. A mobility routine includes releasing tight muscles and connective tissue in order to improve the end range of a particular joint angle. Let’s consider a basketball player warming up with free throw shooting. Depending on the pace of the powerlifting meet, your warm-ups can be rushed or prolonged. Testing your strength means that you’re going into the gym with the explicit goal of building up to a 1 rep max. People will also differ based on personal preference — so to copy someone exactly may or may not work. Meet Management 101: Warm Up Timing. Powerlifting / Meet Management 101: Warm Up Timing; Matt Ladewski. Luckily, this calculator hosted on Google Sheets makes attempt selection a breeze. If you aren’t in the first flight, its usually a good idea to start warming up when the 2nd round of the flight before you begins. The technique should be the same whether you’re using a max load or warming up with the bar. However, low reps do still build plenty of muscle alon… The most important thing about warming up is getting your body warm. Muscle activation targets the stabilizing muscles that have a role in helping the prime movers 5. Do keep in mind that you’ll need to share a bar with other people in the back room. Essentially you have X people warming up for their next lift, sharing whatever bars, plates, racks, benches etc. The best plan is to take one warm-up lift for every 3 lifts on the competition platform. You should plan on your athlete taking 5 warm-up lifts at 60% of your goal weight and higher. By increasing your heart rate you will prepare the body to engage in the next few steps of the warm-up (i.e. Also, it doesn’t matter how strong you are, always start with an empty 45lb bar. Flights are split up into Weight Classes, Gender, and/or Division. Again be smart; stay warm. But most importantly, get it on the calendar! (2011), athletes who included a general cardiovascular warm-up prior to performing a 1 rep max strength test increased their strength on average by 8.4% compared with those who just started warming up with weights. The purpose of dynamic stretching is to lengthen the muscle and improve their function. Based on this research, if you’re going to test your strength then perhaps a longer general warm-up may be beneficial. I have been in several warm-up areas at meets over the last few months and I have witnessed some silly things being done. Nothing should be slow and hard in the warmup room. Some of my friends had never seen a warm-up room, much less one at a national meet. Selecting attempts for an upcoming powerlifting meet is one of the most important parts of meet preparation. I'll start with the obvious: the best way to warm up for a max lift is to do the same exercise with submax weights. 7(3), 202-211. Macdonald, G., Button, D., Drinkwater, E. Behm, D. (2014). An easy way to know when you are warm is that you have a light sheen of … In terms of the intensity, you’ll want to keep it fairly low/moderate, but by the time you finish you should be breaking a light sweat. Multiple aspects, but the most important thing to consider is that it's individual to how you feel when getting your body prepped for moving weight. The intelligent way to warm up is known as "ramping up." However, this effect is only short term, which means you can increase range of motion temporarily for your workout by foam rolling, but those benefits aren’t sustained afterward (Cheatham et al, 2015). My first meet is coming up on August 11th and I’m curious what your preferred warm-up progression is at a meet and what sort of attempt progression you use from attempt to attempt. Optional back down work for 1-3 sets of 3-6 reps. Then perform your normal assistance exercises, using either warm-up weight or first work set for all sets. Dynamic stretching is the process of moving your muscles in and out of a range of motion (sometimes quickly) about 15-30 times. This goes on for about 25-30 minutes (probably because I dick around sometimes). Some of my male powerlifting friends require 45 minutes of warm-up to feel ideal for squatting, whereas many of my female clients only need 10 minutes to be ready to go. 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