Saturday, February 19, 2011

Ninja Warrior Warm-Up

This is the warm-up I do for every workout. Feel free to use it as a reference, but realistically, you should only emulate bits of pieces of it, filling in the holes with other things you think are important.
  • Very light stretching, 2 minutes
  • Bike 3 minutes
  • Row 8 minutes
  • Jog 5 minutes
  • Deeper stretching: Legs, arms, abs, back, shoulders, neck, etc. About 10 minutes doing this.
  • Calisthenics: Jumping jacks, mountain climbers, some plyometrics, box jumps, helicopters, lunges.
  • 50 push ups
  • 3 minutes of timed ab exercises (sit ups, leg raises, dragon flags, other variations of moving the legs around while laying on my back)
  • 5 slow motion pull ups. Then 5 slow motion chin ups. 
  • Then I go through all of the machines, and do 10 reps at low weights.
At this point my whole body feels activated, the blood is pumping, and I've worked up a sweat. The stretching is done slowly and deliberately, but everything else is done with increasing intensity, with very little rest time in between. This whole warm-up takes about 40 minutes. I've never experienced any weightlifting injuries, and I attribute a large part of that to this extensive warm-up. ONLY AFTER THIS WARM-UP will I begin my real workout for the day, each of which I'll outline in later posts.

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