CALISTHENICS PUSH WARM UP

Updated: Dec 28, 2020

A BRIEF GUIDE TO WARMING UP FOR CALISTHENICS TRAINING


THE GOLDILOCKS EFFECT

A warm up should be just the right intensity, duration, & selection of exercises.


Too long and too hard and you'll be fatigued and under performing during the workout...

Too short and non-specific and you'll fail to get the best out of your workout and it'll feel like your losing the battle...


But if you get it juuuuust right then your workout will be productive, feel less arduous, your performance will peak, and therefore yield physiological adaptations and most importantly, PROGRESS.



PHYSICAL AND MENTAL PREPARATION

Every warm up should be different. From person to person and workout to workout. Try NOT to copy some guy off YouTube, but instead explore and find out what works for YOU.


A warm up should consist of the following;


  1. A 3-5 MINUTE LIGHT CARDIO ACTIVITY; Skipping, Footwork, mini-circuit. Whatever yanks your crank.

  2. TARGETED JOINT MOBILITY; I have pretty tight shoulders and chest, so I tend to hit these before training

  3. WORKOUT SPECIFIC EXERCISES; Lower intensity variations on the move(s) you're about to practice (eccentrics, reduced range of motion, whatever works for you)

  4. MENTAL PREPARATION; whatever gets you focused, psyched, and feeling confident for the workout ahead. Breathing techniques, music, motivational videos, a word with yourself in the mirror...


PULSE RAISER (3-5m)

Any Heart Rate (HR) increasing activity appropriate for your abilities. Get yourself a little out of breath, loosen off, body temperature up, and HR above 120.


JOINT MOBILITY & STABILITY

Loaded and Unloaded mobility of the joints we intend to load in our workout. Wrists & Shoulders for PUSH workouts, Lats & Elbows for PULL workouts, Hips & Ankles for LEG workouts, and always work on straight spine development no matter what the workout (a key tenet of all Calisthenics exercises).


WORKOUT SPECIFIC EXERCISES

Generally speaking these are lighter and preparatory versions of the skills you wish to perform. Keep intensity below 75%...


Enjoy! R x

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