Old School warm ups are dead. Learn the science of MOVEMENT PREPARATION that Maximises your training Performance.
You've heard the phrase you never get a second chance to make a first impression. Every training session is a bit like that. It's vital that you set the tone straight from the off! What's the first part of every training session? The warm up. When we watch people in the gym start their training sessions and especially coaches and personal trainers starting their sessions and warming up their athletes we often end up shaking our heads and looking away. It's painful to watch. We often see people spend 10 minutes on the treadmill and then launch into a Bench Press Session or 10 minutes on a stationary bike and then start doing a plyometric power session. We are sure you've all started sessions with a traditional warm up, it might look something like this:
Look doing the above is better than nothing but if you want to get the best results for yourslef or your clients then this is an untapped area for performance improvements . The main benefits of the traditional warm up are simply to:
Just because we have been 'warming up' like this for years it doesn't mean it's the best way to do it, if you think of how the science of Strength and Conditioning has changed over the past 20 years, the warm up has somehow escaped - until now that is. It's time to move with the changes. It's why we've coined a new term, we don't say warm up anymore, we fine our clients and each other if we slip up and the dreaded term passes our lips. We talk about MOVEMENT PREPARATION
As someone who has been actively involved in this field for over 20 years I have grown to develop a keen sense of the 'real' people in this arena. My rules in identifying these folks are actually very simple. First off, what is this person's background? How long has he/she been a PRACTITIONER in this field? What are his/her results? and lastly does he/she manage to make a sound living based on how well he/she does their job? It is imperative that these people are actively involved in training on a daily basis.....there is absolutely no substitute for experience. Both Duncan French and Nick Grantham are the 'real deal'. Their bodies of work speak for themselves, they are both lifelong learners, true practitioners, and innovators in the field of strength and conditioning. I rely on folks like these two to insure that I stay at the top of my game. A great part of their experience and education has led them to develop one of the most comprehensive and practical movement prep programs I have ever seen. In this Olympic Movement Preparation package they have come up with not only an effective and efficient series of movements to prepare athletes and clients for the demands of the Olympic lifts, they have provided a simple background of the science and rationale behind it. The use of complexes have long been a favorite of mine for both warm-ups and metabolic training; this package takes it to another level. After reading the manual and viewing the DVD you will come away with incredible insight into the 'how's' and 'why's' of these movements and also an arsenal of exercises that will ready the body for performance based movement and training. Enjoy; you are in the hands of very capable strength and conditioning specialists now!" Robert dos Remedios, MA, CSCS, SCCC Author and Strength & Conditioning Specialist What's wrong with a traditional warm up anyway? More often than not 'warm up's' just focus on elevating the body temperature to protect against potential injury. Often they're low key and especially in team environments not taken seriously by all members. You'll find the banter will be flying especially in team environments, don't get me wrong we love a bit if banter but there's a time and a place for everything. Traditionally warm ups are considered a necessary evil and a bit of a hassle 'let's just get through this so that we can start training properly'. OPINION is divided among strength and conditioning coaches and athletes as to what is the best way to stretch and warm up an athlete. What's not in doubt is that all coaches and trainers want to get more bang for their buck and utilise the time they have available to the fullest. It's all about maximising the time you have with your clients if you spend the first 10 minutes of every session just getting your clients muscles warm, before you do the 'serious work'. Then you are... wasting a massive portion of your time Our approach is different we think of the start of every session as MOVEMENT PREPARATION not a warm up, this part of the session not only builds on the physiological benefits of a traditional 'warm up', but focuses on skill development and psychologically readying the athlete for the rigors of the upcoming session. Movement Preparation Focuses on SKILL DEVELOPMENT AND PSYCHOLOGICAL PREPARATION as well as the usual benefits of traditional warm ups. Enhancing the first 10 minutes of your session has a massive cumulative benefit over the course of a year. Our Prepare to Perform Program is the culmination of over 30 years experience working at the sharp end of World Class Sport. "Nick Since beginning my Natural Bodybuilding career in 2004 I have experimented with numerous training methods, bodypart splits and so called 'guru' programmes. I am sure however that It is no coincidence that I have achieved my best 2 seasons in 2009 and 2010 (won UIBBN World Championships) since adding the Olympic lifts to my schedule and used barbell complexes as both full body warm ups and even metabolic conditioning sessions. I was delighted to receive my copy of Prepare 2 Perform - Olympic Movement Preparation and have found that having the manual in my training bag is as important as my lifting shoes and chalk. It is also a great tool for my PT clients and rugby athletes as I can simply pick out a complex and show them the relevant pages while I demonstrate. The DVD has been useful for me to polish my own techniques and serves as a great learning aid. I just hope that I don't pull the same faces as Duncan when doing the power moves!" John Heaton www.johnheaton.co.uk We are not saying that what we have invented a new word or term in the exercise lexicon, or we are the first to use the term, however we have managed to secure the domain name MovementPreparation.com (that says something) to start sharing our ideas and our methods of Preparing Athletes for Exercise. MOVEMENT PREPARATION By preparing activities that involve additional thought and problem solving, neural activity within the brain is elevated and the higher levels of the brain are stimulated above resting levels Stimulating the mind through more complex movement preparation tasks often allows for 'TECHNICAL REINFORCEMENT' to be accomplished at the same time. Compare this with 10 minutes peddling on a stationary bike, what does that prepare you for technically . a spinning session maybe, it's not tuning the athlete into what is about to come we want to raise the arousal levels of your athlete. Effective use of the movement preparation time will elevate the psychological focus of an athletes mental state and improve performance. These techniques aren't just something that we have thought up to make a few quid selling a quick report online. We've been using these techniques with Olympic athletes and professional teams as well as your average weekend warrior for the past 5 years. Movement Preparation has been thoroughly TRIED AND TESTED. Lets recap on some of the advantages of Movement Preparation. Prepare to Perform harnesses the body's physical capabilities and readies it for competition, training and or a workout at 3 distinct levels:
How do we PREPARE ATHLETES TO PERFORM, what are our Movement PREPARATION SECRETS? Our major focus is to use Complex Weightlifting movements. Simulating Olympic Weightlifting movements even without a bar or any load represents a great way of putting the body through gross motor movement that ticks all the boxes of what Movement preparation should be. The snatch and the clean and jerk (and their derivatives) are ballistic exercises that require the expression of muscular force at high speeds to move the load, they are Dynamic whole body movements and Multiple joints are in action when performing Olympic lifts notably the ankle, knee, hip, back and shoulder joints. "I recently bought the P2P package and would like to say thanks very much and congratulations on a great product. I am currently studying to be a PT (albeit late in life at 40 years of age!) and really want to head into the direction of Strength and Conditioning. Anyway, I wanted to pass on my thanks and to say that I am already using the techniques!" Jason Tawn We've broken down the Olympic Lifts into over 40 different exercises.
We've filmed each of these exercises so you can make sure that you are doing each one properly
From these component exercises we've constructed 13 Different complexes. A complex is a series of exercises that you do one after the other. These complexes are exactly what you need to prepare for any session in the weights room or gym.
£69.95
Nick Grantham DuncanFrench
P.S. We'll answer all your questions by e-mail about Movement Preperation and how you can implement it in your training. |
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"The field of strength and conditioning is literally saturated with information....some good, some not so good. Because of this wealth of information it is extremely important to educate oneself when deciding exactly who to listen to or to decipher between sound information versus information that is off base.
Increase core temperature.
