feature
conditioning fundamentals
Warm-Ups Under
the Microscope
Richard Scrivener, MSc, CSCS
about the
AUTHOR
The humble warm-up is an essential component of any
Warm-up stage 1: Mobilization
exercise regime, whether it is a 20-minute light workout
Duration 1 –5 minutes
or a more intense session lasting three hours. However, do
Imagine you’ve been at work all day and have just left,
we really know how to optimally prepare our bodies for
hopped into your car and driven to the gym or park. You
exercise? This article attempts to answer that very ques-
plan to do some weight training and running. Upon ar-
he works as a Health,
tion. By investing some time in preparing the body and
riving at the gym, how do you feel? I would expect the
Fitness and Nutrition
mind for what is to come, you’ll gain the tools to maximize
answer would be stiff, sluggish and a little tight. My next
Lecturer for Premier
your performance and of course your training outcomes.
question is do you feel it appropriate to jump straight
Richard Scrivener
currently resides in
London, UK, where
onto the treadmill or rowing machine to begin warming
Training International.
Richard has
During my time as a health and fitness professional, work-
up? I would argue no. Jogging immediately, for example,
previously worked as
ing with a variety of individuals from elite-level world
would require you to “open up” at various joints across
a Premiership Rugby
cup winning athletes to sedentary out-of-shape folk, the
the body causing muscles to stretch and contract. Joints
Union Strength and
workouts each and every one of them have completed all
would begin to absorb forces as you land and impact
Conditioning Coach
began with the same approach—the warm-up. Of course,
upon the running machine or ground, somewhere in the
they would not all be expected to prepare for physical
region of 2 – 3 times the runner’s body weight (7). This
activity in the same way so I follow the rule of SAID (Spe-
is quite a lot of stress for the body to contend with. My
cific Adaptations to Imposed Demands). In a nutshell, this
solution to this would be to have my clients and athletes
means I have tailored all of my client’s warm-ups to be
“warm up for the warm-up.” By this I mean, mobilization,
High Performance
specific to a) their level of conditioning and fitness, and
which is the measure of combating that previously noted
Physiology and Human
b) the main workout they will complete. So in this respect,
joint stiffness and muscle tightness. Mobilization exercis-
Performance.
you want to plan the warm-up after planning your main
es would consist of gently and progressively moving each
session because how can you prepare, if you don’t know
major joint in the body through their available range of
what you’re preparing for?
movement, as shown in Table 2.
An important first question to address is of course the
Completing each of these for a mere 5 – 10 seconds per
purpose of the warm-up. This can be answered from two
movement will serve to gently increase the temperature
perspectives: physiologically (changes inside the body)
of all the soft tissues in the body such as muscles, ten-
and psychologically (thought processes). As we explore
dons, ligaments and fascia (9). Furthermore, you begin
how to build the optimal warm-up below, we’ll see how
to improve your proprioception, a term used to describe
the physiological and psychological preparation unfolds.
joint position and awareness (2). If you are going to be
Some thought should precede the main body of your
lifting weights, competing in a particular sport or simply
workout (which energy systems to challenge, what ex-
taking a gentle jog, knowing how to control your body
ercises to include, how many sets and reps to use etc.),
movements and being able to react to any disturbances
the warm-up too, should be structured and considered. It
to balance is critical for optimal performance and reduc-
needn’t take up too much of your total workout time (see
ing the risk of injury (7).
and holds the NSCA’s
CSCS credential. He
previously studied
at Brunel University
gaining an MSc in
Table 1), and of course each warm-up will vary in its content and exact timings depending on the main session to
follow. By following the proposed warm-up structure below, you will optimally prepare your body and mind and
allow for a great workout to be achieved.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
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Warm-Ups Under the Microscope
Warm-Up Stage 2:
Pulse-Raise
eter of the blood vessels (vasodilation) carrying
the tension in hypertonic or overactive muscles
oxygen rich blood and also speeds the rate at
that might otherwise impair performance.
Duration 3 – 10 minutes
which the brain instructs muscles to work (ner-
You are now ready to move on to what most
vous impulses). This allows your movements to
Rhythmical or active movements that take all of
people would probably consider a traditional
be more precise, particularly important if you
the major joints through a full range of move-
warm-up. This involves attempting to switch on
have a very dynamic main session planned (6).
ment are initiated by the nervous system. This
your body’s physiological and energy producing
During the pulse-raise you should also have time
approach will actually assist with the “rehearsal
systems, and it makes sense to do this before
to tune your thoughts in to the main session,
effect” of the various movements to come; in-
you begin your main session rather than at the
so you can begin to mentally rehearse some of
deed, some experts suggest activating the ner-
beginning. To achieve intensity conducive to an
the anticipated movements, or consider how it
vous system is the most important part of the
appropriate pulse raise, you could monitor your
would feel to achieve any goals you have set for
warm-up (5). For example, the combination
heart rate, however an additional tool named the
yourself in this workout.
stretch shown below called a “squat and swing”
will prepare you for all squat-type movements
RPE scale (Rating of Perceived Exertion) serves as
and all exercises where the arms are in an over-
here is to speak to the person next to you. If you
Warm-Up Stage 3:
Dynamic Stretch and
Movement-Based
Flexibility
can just about hold a conversation then you’re
Duration 2 – 10 minutes
store and use as required, known as “generalized
probably working at the correct level of exertion
The purpose of this stage of your warm-up is
motor programs,” (11). Again, just like a com-
for your pulse-raise.
to actively stretch your muscles and take them
puter, when you first open a program, it takes a
to the lengths they will experience in the main
few seconds to download your document. After
A slight caveat with this part of your warm-up
session. The emphasis here is on “active” or “dy-
you have done this once and the main program
relates to the earlier discussion of specificity. If
namic” stretching where you are continuously
is open, subsequent documents can be opened
your main workout is going to be a high inten-
moving. Commonly you see many individuals
more quickly. The same applies with our move-
sity/anaerobic-based session, you should finish
holding various stretch poses for several sec-
ments. Having downloaded the primary move-
the pulse-raise at an intensity that just about
onds, known as “static” stretching. Current think-
ment patterns available to us we can more ef-
matches the intended intensity of your main
ing now suggests this may not be as appropriate
fectively utilize these once the main session is
session. For example, it would not make sense
in preparing for exercise as once thought, and
under way. Therefore, try including the dynamic
to take a gentle stroll and then move onto re-
although many health and fitness authorities
stretch moves from Table 5 in your next training
peated sprint exercises; the body would not be
still promote static stretching as part of a warm-
session to download all of the movement pat-
adequately prepared for this. Table 4 provides
up, you may actually be harming your potential
terns you require. Complete 5 – 10 repetitions
some suggestions on suitable pulse raise modal-
for optimal performance in the main session to
of each.
ities, and if you follow Figure 1 when conducting
come (1). Some evidence suggests that static
this part of your warm-up, you won’t go wrong.
stretching prior to athletic performance does
Having the confidence that your body has now
It outlines how you should develop and progress
not reduce the risk of injury either, and may ac-
experienced all the movements it will encounter
your exertion levels.
tually reduce power output and therefore per-
should instil the belief that you can push your-
formance (10, 13). Also, consider the quadriceps
self to perform at the planned intensities with-
In addition to the aforementioned physiological
thigh stretch shown below in Figure 2. Holding
out holding back or risking injury.
benefits, the pulse-raise also serves to increase
numerous stretches like this for several seconds
body temperature and thus the elasticity of the
each will not only use up much of your valuable
soft tissues. This is important for one obvious
workout time, but as you are remaining station-
reason; the prevention of injury. If a muscle and
ary for a prolonged period, all of those desirable
tendon can elongate when subjected to loading,
physiological changes such as increased body
Duration 2 – 10 minutes
it won’t snap, plus it will store and release energy
temperature will begin to subside. However, that
The final phase of your warm-up should con-
back to the exerciser making the workout more
is not to say static stretching does not have a
sist of the same movements to be performed in
energy efficient (4). Increased body temperature
place in our warm-ups, as they can be very useful
your workout, but completed at a slightly lower
serves other functions too; it increases the diam-
within a correctional exercise session to reduce
intensity and velocity. This strategy not only en-
a useful guide and correlates to aerobic exercise
intensity (3) (see Table 3). A value of 12 –13 on
the RPE scale is deemed an appropriate intensity
to aim for. What might help to guide your efforts
head position. To take this concept slightly further, we are effectively “downloading” the correct movements to be used. Just like a computer,
we have several patterns of movement that we
Warm-Up Stage 4:
Movement Practice
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
9
Warm-Ups Under the Microscope
sures you have fully downloaded the necessary
References
9. Safran M, Garrett W, Seaber A, Glisson R,
motor-programs as discussed, but also allows
1. American College of Sports Medicine. ACSM’s
Ribbeck B. The role of warm-up in muscular
your nervous system to coordinate all of the
guidelines for exercise testing and prescription.
injury prevention. The American Journal of Sports
muscles that will work in a given exercise (syn-
(6th ed.). Philadelphia, Lippincott Williams &
Medicine. 16(2):123 – 129. 1988.
chronisation). Smooth and coordinated move-
Wilkins. 2000.
10. Samuel M, Holcomb W, Guadagnoli M,
ments rely upon the correct muscles working at
the correct times, in the correct sequence and
2. Baechle TR, and Earle RW. Essentials of
Rubley M, and Wallmann H. Acute effects of
with the correct amount of force and velocity.
strength training and conditioning (2nd ed.).
static and ballistic stretching on measures of
If it has not become clear already, our bodies
Champaign, Il: Human Kinetics. 2000.
strength and power. The Journal of Strength
and Conditioning Research. 22(5):1,422 – 1,428.
move in many directions or “planes of move-
2008.
ment.” Therefore, we need to be prepared for
3. Chen M, Fan X, and Moe S. Criterion-related
this. For example, if you plan to perform the ex-
validity of the Borg ratings of perceived exertion
ercises shown in Table 6, within your workout,
scale in healthy individuals: a meta-analysis.
11. Schmidt R, and Lee, D. Motor Control and
you should actually warm up by completing 5 –
Journal of Sport Sciences. 20(11):873 – 899.
Learning: a Behavioral Emphasis. (4th ed.).
10 repetitions of each movement as shown. This
2002.
Champaign, Il: Human Kinetics. 1999.
focusing your attention on the exercise to come
4. Fletcher I, and Jones B. The effect of different
12. Sweet S, and Hagerman P. Warm-up or no
and allowing rehearsal of the desired technique
warm-up stretch protocols on 20 meter sprint
warm-up. Strength and Conditioning Journal.
(12). These could be performed in a circuit at the
performance in trained rugby union players.
23(6):36. 2001.
beginning of the main session or before each
Journal of Strength and Conditioning Research.
particular exercise. When it comes to adding any
18(4):885 – 888. 2004.
will confer a further psychological advantage in
13. Thacker S, Gilchrist J, Stroup D, and Kimsey
JR C. The impact of stretching on sports injury
additional weights or performing these exercises at speed, you will have improved levels of
5. Gambetta V. Athletic development-the art
risk: A systematic review of the literature.
muscular control, balance and force production.
and science of functional sports conditioning.
Medicine in Science and Sports and Exercise.
With this is mind, you’ll be assured that you have
Champaign, Il: Human Kinetics. 2007.
36(3):371 – 378. 2004.
given yourself every opportunity to perform at
your best, whether you are a competitive athlete
6. Hedrick A. Physiological responses to warm-
or a new gym member.
up. Strength and Conditioning Journal. 14(5):25
– 27.
So there you have it, your guide to the optimal
warm-up. Use this step-by-step plan in prepara-
7. Myer G, Ford K, and Hewett T. Rationale and
tion for all of your workouts. Adjust it as you feel
clinical techniques for anterior cruciate ligament
suitable. For example, if you are short on time,
injury prevention among female athletes. Journal
decrease the number of repetitions you per-
of Athletic Training. 39(4):352 – 364. 2004.
form in your mobility and dynamic stretching or
drop one or two of the preparatory movements.
8. Nilsson J, and Thorstensson A. Ground
Once you get confident with this structure, be
reaction forces at different speeds of human
inventive and come up with your own mobility
walking and running. Acta Physiologica
exercises and dynamic stretches. By having an
Scandinavica. 136(2):217 – 27. 1989.
appreciation that if the body can move there, it
can be trained there too, optimizing your preparation to match the specificity of these movements should be encouraged. Sometimes the
moves presented may raise a few eyebrows, but
be confident in the fact that what you are doing
has all the physiological and psychological benefits discussed. 
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Warm-Ups Under the Microscope
Table 1. Structuring your workout. The center column suggests an appropriate length of time to dedicate to each component
based upon a regular 1-hour session. The far right column makes a suggestion for the amount of time that could be spent on each
component which would account for a very short session of 20 minutes up to a longer session of 3 hours.
Workout Component
Time Dedicated
Potential Time Dedicated
Warm-Up
10 min.
4 – 30 min.
Main Session
40 min.
12 – 120 min.
Cool Down
10 min.
4 –30 min.
Table 2. Mobilization Exercises (Top Down Approach)
Mobility Exercise
• Neck:
Demo
See figures 1 a and 1 b
a. lateral flexion
b. rotation, left and right
Move shoulders in a circular shrug motion with arms relaxed by sides
• Shoulder rolls:
Forwards
Backwards
• Arm Curls:
Swing arms lightly by sides making an exaggerated bicep curl-like movement
• Wrist Circles:
With arms held out in front, make circular movments
Forwards
Backwards
• Alternating Arm Swings
See figure 2
• Chest Hugs
Stand tall and wrap arms around body with a hugging motion. Reverse and lightly swing
arms out and away from the body
Keeping the arms straight, make circular movements coming close to the side of the head
• Arm Circles
Forwards
Backwards
• Spine Rotations / Tai Chi Slaps
See figure 3
• Groin Circles:
Stand tall and lift knee towards chest whilst moving the leg away or towards the body in a
In – Out
circular movement
Out – In
• Knee Raises
See figures 4a and 4b
a. up and down
b. cross body
• Heel Kicks
Lift the heel of one leg towards the buttock on the same side, alternating legs
• Ankle Drives
Position one foot forward slightly of the other keeping the involved side on the ground.
Gently flex the knee whilst pushing it foward on the toes. Move the knee back to the start
position and repeat continuously
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Table 3. 15-point RPE Scale
Associated Value
Approximate Effort Given
Associated Likely Feelings
6
20%
Complete Rest
7
30%
Very, very light
8
40%
9
50%
10
55%
11
60%
Very light, easy to sustain
Fairly light, reasonably comfortable,
breathing slightly deeper and quicker
12
65%
13
70%
Somewhat hard, steady pace, sweating,
difficult to talk continuously
14
75%
15
80%
Hard, rapid breathing, very warm, profuse
sweating
16
85%
17
90%
Very hard, pounding heart rate, deep fast
breathing
18
95%
19
100%
Very, very, hard, struggling to keep going,
every muscle is screaming
20
Exhaustion
Table 4. Appropriate Pulse-Raise Modalities
Gym Equipment Pulse-Raise Options
Bodyweight Only Pulse-Raise Options
Treadmill
In-place jogging
Stationary Cycle
Shadow-boxing
X-Trainer / Elliptical Trainer
Skipping
Stepper
In-place medley: star jumps – spotty dogs – squat thrusts – high
knees jogging – stair climbers
Rower
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Table 5. Suggested dynamic stretches appropriate to any training session and muscles involved
Dynamic Stretch
Demo
Muscles Targeted
• Open arms (varied angles)
Stand tall and swing the arms open away from the body, changing the angle of the
Pectorals / anterior deltoids / biceps
direction of movement randomly
• Alternating arm swings + reach
See figure 6
Latissimus dorsi / triceps
• Long arm rotations + pivot
Stretch arms out horizontally and begin to rotate the torso side-to-side builidng up
All spinal / core muscles
momentum. Be sure to pivot on both feet in the direction of the swinging arms
• Posterior step and reach
See figure 7
Hip flexors / abdominals
• Squat and swing
Perform a body weight squat movement whilst swinging the arms backwards. As you
Quadriceps / hamstrings / glutes /
stand tall, allow the arms to swing upwards, in front of you, and to the side of the head.
latissimus dorsi
• Lose leg swings
Stand tall and lift one foot off the ground. Keeping the leg relatively straight, swing the leg
Quadriceps / hip flexors / hamstrings
forwards in front of the body and backwards behind the body keeping the pelvis steady
• Lateral lunge and rotate
See figure 8
Adductors / core muscles
• Step and reach
Take a step forward off the lead leg, keeping it relatively straight, treach down with both
Hamstrings / glutes / back muscles
arms towards the lead foot. Maintain a neutral/flat back position with the eyes looking
downwards, then step back and stand tall
See figure 9
• Split feet woodchop
Core muscles / latissimus dorsi / triceps
Table 6. Suggested preparation movements with sample main workout exercises in mind
Main Workout Exercises
Warm-Up Movement Preparation
• Kettlebell front squat – 3 x 15 reps
See figures 10a and 10b
• Shoulder press and rotate – 3 x 12 / 12 reps
See figures 11a and 11b
• Split-stance single-arm row – 3 x 12 / 12 reps
See figures 12a and 12b
• Transverse plane lunge – 3 x 12 / 12
See figures 13a and 13b
• Cable push with rotate – 2 x 12 / 12
See figures 14a and 14b
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Figure 1a. Lateral Flexion
Figure 1b. Rotation left and right
Figure 2. Alternating arm swings
Figure 3. Spine rotations / Tai Chi slaps
Figure 4a. Knee Raises: Up and Down
Figure 4b. Knee Raises: Cross Body
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Figure 5. The static standing quadricep stretch
Figure 6. Alternating arm swings and reach
Figure 7. Posterior step and reach
Figure 8. Lateral lunge and rotate
Figure 9. Split feet woodchop
Figure 10a. Kettlebell front squat prep
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Figure 10b. Kettlebell front squat exercise
Figure 11a. Shoulder press and rotate prep
Figure 11b. Shoulder press and rotate exercise
Figure 12a. Split-stance single-arm row prep
Figure 12b. Split-stance single-arm row exercise
Figure 13a. Transverse plane lunge prep
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Figure 13b. Transverse plane lunge exercise
Figure 14a. Cable push with rotate prep
Figure 14b. Cable push with rotate exercise
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