Warmups for 1 Rep Max

June 1, 2007

Recently I had the unusual opportunity of doing 1 rep maxes with an amazingly

truncated warmup. I usually do three warmup sets of 5, 3, 1 reps. (this came

down from about 5 sets in the past, 5 years ago). I like to feel the physical

warmth that usually sets in after the first set but gets me mentally focused by

the third. In this particular instance, however, all I got was the second

warmup of 3 reps.

I was very surprised to get the lift with such little warmup too. This has led

me to ponder whether our rituals in our warmup planning serve us as we progress

or if we actually need LESS warmup over the years, in order to conserve our

efforts for true maximum efforts? I've always thought I was doing a lot less

warmup than my peers, but could this now constitute " too much " for me?

I would like to hear comments by the other PL and OL on this list regarding any

experiences they've had. This was shall we say an " unplanned " hurry on my part

but the result has made me wonder if with only a short IPF style warmup, I am

now warming up " too much " ?

Is this in some way a step on the way to the " virtual warmups " said to be

performed by some lifters, in particular the famous OL'er who was injured and

seen to actually sweat sitting in his chair, " warming up " ?

Also generally speaking, I've noticed that most master PL i'm around actually

need " more " warmup and other preparation prior to a workout or competition.

Some even appear to jog about or ride exercise bikes? Any comments?

I can't say I'm ready to do the same 3 rep warmup again tomorrow, I think it

does not help my mental preparation, but as I did not suffer injury or loss of

lift from it, I don't think I'd hesitate to go out and do the same if required!

But I have to ask, how much warmup is TRULY necessary even cold from the street!

I have found my first warmup set creeping up in weights over the years performed

with no preamble as well...

The Phantom

aka Schaefer, CMT, CSCS, competing powerlifter

Denver, Colorado, USA

June 2, 2007

One thing I've found helpful when selecting appropriate warm-up

protocol is circadian rhythm. Wingate et al (1985) published some

great research on this stuff. Basically, our CNS is warmer in the

late afternonn vs the morning. In light of this, in the AM, I

recommend a longer warm-up to create more arousal. In the evening,

when the CNS is in a more aroused state naturally, less of a warm-up

is necessary. During this time, flexibility is also naturally

increased. One added note, the cited research also showed that

afternoon performance can be much higher vs the morning and that one

should train at the same time of day he or she is expected to compete

as to better prepare the body.

I hope this has been of some value to your question.

Cowell

Raleigh, NC

June 2, 2007

Naturally one would prefer to do your competitions fully awake, but meet

directors have this interesting tendency to schedule them to start in the early

morning. Something about completing the competition before midnight perhaps?

So you're saying early in the day, do more warmup sets? Should competitions be

adjusted to permit athletes to lift in the afternoon - all weight, age and

gender classes?

This brings up the question then of if the competition is at 9 am, and you have

been training at 5 pm, do you need to train earlier in the day, to prevent a

sort of " muscle timing lag " ?

I've also known competing PL to work out at 5 am due to job constraints, would

they then have the same issues OR would they already be conditioned to a warmup

and performance where they would feel " normal " or even thrown off a bit by

lifting at 9 or 10 am? or have a similar problem with lifting at say, 4 pm?

(I've had one competition where I didn't even start lifting until well into the

evening and completed the meet at 11:30 pm.)

Timing too is an issue with warmups, as I noted originally, my warmups did get

considerably timed to the IPF tendency of " 15 minutes of clothing change, warmup

and you're on with the next event " . Anything more than 3 sets and you were NOT

ready and on with your opener anyway. I time the interval between my working

sets tightly too, as to mimic the true conditions. If I don't have it in the

gym, I certainly won't have it on the platform!

Warmups also seem to vary with weight class, and with making weight class. How

much energy you have to devote if you've been making your weight class in a

reasonable but restricted fashion...

For the bench, it's been a matter for me of 2 raw sets of 5 reps, 2 reps, and

then putting the shirt on, and doing 1 with the shirt. That's it. Presumably

if you're doing a full meet, you're still warm from the squat and would be doing

" too much warmup " again. But I've done some experimenting with just the single

event and found that cold from the street, the same warmup will suffice! The

opener looks a bit rough but it's like my " last warmup " . The job of a warmup is

to make sure you have your opener and if not, make sure you adjust it.

This is a good point though, and when you take into consideration travel, the

likelihood of less rest before a meet when you're very excited at your chances,

and all the rest of the picture, warmups can be quite challenging to get " just

right " . The energy you waste at the start may well affect your chances of

winning at the end.

The Phantom

aka Schaefer, CMT, CSCS, competing powerlifter

Denver, Colorado, USA

=======================

-------------- Original message --------------