Great subject, often leglected. I see so many folk at the gym not warming up at all.. Its worse than pandemic. Hope for stretch/ cool down video to follow at some point. Thank you, Mark!✌
I'm definitely asking for generalizations or rules of thumb here. I afford myself 40 min first thing in the morning for training. At age 28, what's the minimum amount of time I should spend on Warm Up vs Target Training Capacity vs Cooldown? What's the ideal (favouring Warmup) time split between Warm Up: Target Training: Cooldown? How does this ratio change as we get older, if at all? Is 40 min even enough time for all of this?! Thanks for your time and attention.
Way to few 👍 on this post or any of your others. Not cuz they're not INCREDIBLY INFORMATIVE but, just because FAR MORE people need to be tuning into you! Would DEFINITELY buy your content or pay for a class in person. I was an instructor in a previous life and you are EXCEPTIONAL at delivering detailed information in a short amount of time. Thanks and KEEP IT COMIN'!
This is great! I’m nerding out!! First let me start by saying Thank you for taking the time to put out this content. I’m not in the fitness industry, but enjoy learning about it. I’ve been looking for information on how to properly create a plan that includes warm-up, strength training, core, cardio and cool down. Since covid, I’ve build a home gym that includes pull up bar, Olympic bars with plates, bench, squat rack, adjustable dumbbells, TRX, and kettle bells. I usually warm up with jogging around the block or jumping rope for about 10 min. Then I go into body weight exercises that mirror the workout of the day. My strength portion of the workout follows a push, pull, leg routine (x 6 days). Then, I finish with a 10 min enom of (cardio), depending on the day, kettlebell swing, snatch or Turkish get up. I Increase reps every week as you showed a few videos ago. The goal is to eventually move up in weight. I’ve signed up for a tri, so this week I started to add a swim, run or bike after the workout or later on in the day. That’s my routine, sorry for the winded story, but I’m really trying to learn. What resources do you recommend to learn to plan a good workout routine? Thx!
I've been doing joint mobility exercises I found on Eric Leija's website that he puts people through before his kettlebell and kettlebell complexes. It touches on all the major muscle groups and a lot of the minor ones that are used during kettlebell training and I've find it gets me ready for my kb workouts. I've added Mark's hip mobility exercises in there for days when I do my rack squats and that has helped a lot, too. I get much lower in my squats now. But in the spirit of always improving, I'd also love to see a basic warmup routine for things like swings, c&p, squats, and TGU.
Always enjoy the videos, but this one got me thinking that I still don't know what the heck I'm doing with warmups before kettlebells. Pavel says in "Simple and Sinister" to keep the warmup quick" and just "get it over with." You seem to be saying to spend a significant amount of time. As a 47 year old teacher who's been stuck in a chair for 12 hrs per day for the past year, what should I be looking at in terms of time ratio for say a 1 hour workout to prevent injury? Does that change after a few months of working out? (Assuming from your other videos that about 20 min. is all you need for your beginner squat/tgu & swing/c&p program?} Is it basically 20:20:20? More cooldown or more warmup?
Hi Thomas, you’re gonna wanna spend more time warming up. The sitting for that many hours a day is going to make your hip flexors tight, (that complex of muscles from your pelvis), and your upper back pronated (neck and shoulders rolled forward). So what’s recommended at this stage, based on what you’ve told me, is that you should be doing what we call static stretching during part of your warm-up. Not just warming up to get the blood flowing but actually actively stretching the corrective position muscles and joints that need to be addressed. Each area will need 1-2 sets of a 30s hold to lengthen the tighter muscles. DM if you’d like to discuss more, I wouldn’t mind.
Thanks for such great content! I really like the idea of using lighter kettlebells/clubs to warm up using the same movements for my workout. I’ll make sure to start applying these principles.
I usually do a 10 minute warm up of halos, light goblet squats and butt bridges... Today i wanted to get a session in before supper after working all day in 40°c dessert winds, 20 star jumps and straight to new personal best C&P.
Mark, I don't think I've ever heard you talk about foam rolling. Some people incorporate foam rolling into their warmups and/or cool down. I'd be curious to hear what you think about it. Thanks for the great information!
Foam rolling works if you need it although a lacrosse ball and/or softball is way more effective. Like me for example, my quads, piriformis, lats and pecs STAY tight. During warm ups, I only spend 10 minutes on all of them. I spend at least 3 minutes a day on each during my rest days. That's just me. I really beat myself up over the last few months and wasn't warming up or doing cool downs so my case was pretty extreme. Come to think of it, Mark was actually the one who suggested I use a peanut (two lacrosse balls taped together) on my upper back to help with some crunching noises.
I have huge imbalance issues and warmup helps me align my body if that makes sense. As a result training doesn't contribute to imbalance but helps improve balance. Also, when cooldown / stretching video??
You've talked a lot about having multiple knee surgeries. Do you have any guidance specific to old knee trauma on how to warm up and maintain and care for that bad knee?
Check out on you tube the videos & info from KneesOverToeGuy. I had meniscus tears on my knees different stages in life, just got over surgery in Oct.2020....happened to stumble upon his info video and began applying exercises in Feb. '21. It has helped me tremendously. After surgery I did apply all physical therapy exercises in allotted time but these have "notched" it up considerably. Hope this helps you out.
When you talk about priming I'm assuming this is an umbrella term for blood flow, neural activation etc. Related, do you have a rule of thumb for relative intensity or target heart rate? And does this change between ballistic and grind style movements?
As a beta tester of the app, I'd love to know what you think is an ideal warmup for 2H club exercises. They seem to work literally everything, so it's not like there are certain areas of the body to focus on. I suppose doing the same movements with a lighter club is an option, but I would guess most people don't have a club that weighs 50% of the one they're working with. I certainly don't.
I could use help with warming up my mid-lower back. Around-the-world's, halos, and hip bridges are my current "thing" to get blood flowing. Haven't been injured yet so, maybe that's enough? What I do know is that the shooting spasms around my mid-lower back, which occur when I lie on the floor during my cool down, kind of suck a lot. Are they part of an ineffective warm up, brutal beginner techniques or oh-my-gods-stretching-just-blows. I'll also echo other's comments re: a cool down video or 6. Thanks Mark.
Thanks for getting into the topic of warmups! Here's my question. Could you provide some practical examples of a warmup routine for kettlebell squats, swings, C&P, snatches, club mills, circles, etc, particularly for someone who is not familiar with warmups?
Doing them with no weight. Its also just a very fancy lunge + overhead press. Just doing bodyweight lunges and light weight presses will get you stronger before you even begin them in your routine. I don't even do TGU. its a pretty advanced move and they're hard once the weight starts getting heavy. you could also break the move into different sections ex. lying down> floor press> go to one knee, or start in a lunge with your knee already on the ground holding a kettlebell or dumbbell overhead and then standing up.
@@MarkWildman Thank you, Coach! 🙏 In your basic program, replacing TGU with the C&P would have me doing the C&P all 4 workout days. Is that okay? Inside circles, outside circles & single arm shield cast are club exercises? Unfortunately, I only have two kettlebells atm.
Once I got into my 30s (35 currently) I started showing up to practice early to get warmed up before warmups. A lot of movement that works on the hips and legs as well as shoulders and neck. Judo is not fun when your muscles are tight. My all time favorite warmup for judo is rolling. Basically really light flow newaza. You can go at an easy pace and focus on multiple positions to get everything ready for taking falls and throwing people. I'm starting to look into some basic animal flow movements to incorporate into my training as well. P.s. - I usually do some light single arm club circles or mills to get the core and my forearms activated as well.
@@cucciafr68 thx im 38 me and wife just started judo/bjj about 6months ago we are always early to warm up b4 class and i try to stretch after i do need to incorporate more animal movements and breakfalls
@@ryanfields8594 That's great to hear. I have been doing judo for over 12 years and bjj for about 7, I love it. Of course judo is a bit tougher on the body than bjj, it is great to learn how to fall properly as well as make other people fall. Both sports are whole body, but I've learned that legs and hips are my first priority for warmups. The upper body usually gets a good warmup from drills such as uchi komis. Good luck with your training.
That would be your cool down. I've heard Mark mention that before. From my experience, focusing on your tight/problem areas is time well spent. 3 minutes per area. Should come out to around 10-20 minutes
for me the most useful would be a clear warmup and cooldown plan for the basic nerd training: day1 Swing + TGU, day 2 Squat + C&P, day 3 rest, repeat.
Thank you Mark! A cool down nerd math would be much appreciated
Cool down video would be good
I would like to see an example warm-up for a basic kettlebell training: TGU + SW on day 1, SQ + C/P on day 2, rest day, repeat, SN on day 6
If you check under his profile and Playlists he has warmup videos. He also has neck mobility, shoulder, and shinbox videos for warming up.
@@musicrobusto thanks for the tip but i've already watched those and I still have the need for specific examples
Same here! Been always slacking on warm-up part in everything 🤣
Great subject, often leglected.
I see so many folk at the gym not warming up at all.. Its worse than pandemic.
Hope for stretch/ cool down video to follow at some point.
Thank you, Mark!✌
Really Great video Mark, very useful!
Now - How about a sequel video on "cool down" techniques.
I'm definitely asking for generalizations or rules of thumb here. I afford myself 40 min first thing in the morning for training. At age 28, what's the minimum amount of time I should spend on Warm Up vs Target Training Capacity vs Cooldown? What's the ideal (favouring Warmup) time split between Warm Up: Target Training: Cooldown? How does this ratio change as we get older, if at all? Is 40 min even enough time for all of this?! Thanks for your time and attention.
Way to few 👍 on this post or any of your others. Not cuz they're not INCREDIBLY INFORMATIVE but, just because FAR MORE people need to be tuning into you! Would DEFINITELY buy your content or pay for a class in person. I was an instructor in a previous life and you are EXCEPTIONAL at delivering detailed information in a short amount of time. Thanks and KEEP IT COMIN'!
This is great! I’m nerding out!! First let me start by saying Thank you for taking the time to put out this content. I’m not in the fitness industry, but enjoy learning about it. I’ve been looking for information on how to properly create a plan that includes warm-up, strength training, core, cardio and cool down. Since covid, I’ve build a home gym that includes pull up bar, Olympic bars with plates, bench, squat rack, adjustable dumbbells, TRX, and kettle bells. I usually warm up with jogging around the block or jumping rope for about 10 min. Then I go into body weight exercises that mirror the workout of the day. My strength portion of the workout follows a push, pull, leg routine (x 6 days). Then, I finish with a 10 min enom of (cardio), depending on the day, kettlebell swing, snatch or Turkish get up. I Increase reps every week as you showed a few videos ago. The goal is to eventually move up in weight. I’ve signed up for a tri, so this week I started to add a swim, run or bike after the workout or later on in the day. That’s my routine, sorry for the winded story, but I’m really trying to learn. What resources do you recommend to learn to plan a good workout routine? Thx!
I've been doing joint mobility exercises I found on Eric Leija's website that he puts people through before his kettlebell and kettlebell complexes. It touches on all the major muscle groups and a lot of the minor ones that are used during kettlebell training and I've find it gets me ready for my kb workouts. I've added Mark's hip mobility exercises in there for days when I do my rack squats and that has helped a lot, too. I get much lower in my squats now. But in the spirit of always improving, I'd also love to see a basic warmup routine for things like swings, c&p, squats, and TGU.
This might be the most important video on exercise I've ever seen.
Just a wealth of knowledge explained simply. Appreciate it
Always enjoy the videos, but this one got me thinking that I still don't know what the heck I'm doing with warmups before kettlebells. Pavel says in "Simple and Sinister" to keep the warmup quick" and just "get it over with." You seem to be saying to spend a significant amount of time. As a 47 year old teacher who's been stuck in a chair for 12 hrs per day for the past year, what should I be looking at in terms of time ratio for say a 1 hour workout to prevent injury? Does that change after a few months of working out? (Assuming from your other videos that about 20 min. is all you need for your beginner squat/tgu & swing/c&p program?} Is it basically 20:20:20? More cooldown or more warmup?
Hi Thomas, you’re gonna wanna spend more time warming up. The sitting for that many hours a day is going to make your hip flexors tight, (that complex of muscles from your pelvis), and your upper back pronated (neck and shoulders rolled forward). So what’s recommended at this stage, based on what you’ve told me, is that you should be doing what we call static stretching during part of your warm-up. Not just warming up to get the blood flowing but actually actively stretching the corrective position muscles and joints that need to be addressed. Each area will need 1-2 sets of a 30s hold to lengthen the tighter muscles. DM if you’d like to discuss more, I wouldn’t mind.
@@jasonacraft How do you DM on RUclips? 🤔
Thanks for such great content! I really like the idea of using lighter kettlebells/clubs to warm up using the same movements for my workout. I’ll make sure to start applying these principles.
I usually do a 10 minute warm up of halos, light goblet squats and butt bridges... Today i wanted to get a session in before supper after working all day in 40°c dessert winds, 20 star jumps and straight to new personal best C&P.
Thank you so much for this video. I am a new trainer and this was so informative.
Thank you so much. Your videos are so helpful. You are a great instructor.
Superb location, once again Mark!
Thank you for the video, Mark!
Mark, are you a stunt double when you get that call?
Thanks for all your help and work building these vids.
-Austin
Love ALL the Nerd Math vids!
Mark, I don't think I've ever heard you talk about foam rolling. Some people incorporate foam rolling into their warmups and/or cool down. I'd be curious to hear what you think about it. Thanks for the great information!
Foam rolling works if you need it although a lacrosse ball and/or softball is way more effective. Like me for example, my quads, piriformis, lats and pecs STAY tight. During warm ups, I only spend 10 minutes on all of them.
I spend at least 3 minutes a day on each during my rest days.
That's just me. I really beat myself up over the last few months and wasn't warming up or doing cool downs so my case was pretty extreme.
Come to think of it, Mark was actually the one who suggested I use a peanut (two lacrosse balls taped together) on my upper back to help with some crunching noises.
I have huge imbalance issues and warmup helps me align my body if that makes sense. As a result training doesn't contribute to imbalance but helps improve balance. Also, when cooldown / stretching video??
You've talked a lot about having multiple knee surgeries. Do you have any guidance specific to old knee trauma on how to warm up and maintain and care for that bad knee?
Check out on you tube the videos & info from KneesOverToeGuy.
I had meniscus tears on my knees different stages in life, just got over surgery in Oct.2020....happened to stumble upon his info video and began applying exercises in Feb. '21. It has helped me tremendously.
After surgery I did apply all physical therapy exercises in allotted time but these have "notched" it up considerably. Hope this helps you out.
No disrespect to Mark, but I second the KOT guy. I thought he was just a hype train at first but his methods work.
When you talk about priming I'm assuming this is an umbrella term for blood flow, neural activation etc. Related, do you have a rule of thumb for relative intensity or target heart rate? And does this change between ballistic and grind style movements?
As a beta tester of the app, I'd love to know what you think is an ideal warmup for 2H club exercises. They seem to work literally everything, so it's not like there are certain areas of the body to focus on. I suppose doing the same movements with a lighter club is an option, but I would guess most people don't have a club that weighs 50% of the one they're working with. I certainly don't.
I could use help with warming up my mid-lower back.
Around-the-world's, halos, and hip bridges are my current "thing" to get blood flowing. Haven't been injured yet so, maybe that's enough? What I do know is that the shooting spasms around my mid-lower back, which occur when I lie on the floor during my cool down, kind of suck a lot. Are they part of an ineffective warm up, brutal beginner techniques or oh-my-gods-stretching-just-blows.
I'll also echo other's comments re: a cool down video or 6.
Thanks Mark.
Thanks for getting into the topic of warmups! Here's my question. Could you provide some practical examples of a warmup routine for kettlebell squats, swings, C&P, snatches, club mills, circles, etc, particularly for someone who is not familiar with warmups?
So could I mix up from open movement to weighted to close to work from head shoulders abs hips and legs
Definitely
Good, bad or both to elevate your heart rate during the warm up?
How do you decide whether to do open chain or closed chain?
Space, ground condition, level of development
@@MarkWildman Thanks Mark!
Do I really need to alternate my movements that I do in my warmup or can I theoretically do the same warm-up exercise before I start training
Do the same thing if it covers all the based
Coach Wildman... what should an overweight beginner replace the Turkish Get Up with? Thank you. 🙏
Doing them with no weight. Its also just a very fancy lunge + overhead press. Just doing bodyweight lunges and light weight presses will get you stronger before you even begin them in your routine. I don't even do TGU. its a pretty advanced move and they're hard once the weight starts getting heavy. you could also break the move into different sections ex. lying down> floor press> go to one knee, or start in a lunge with your knee already on the ground holding a kettlebell or dumbbell overhead and then standing up.
Extremely good question.
@@MarkWildman I eagerly await your really good answer. 😁
Short answer. Clean and press reverse ladders if size permits
If size does not permit
Inside circles, outside circles, single arm shield cast
@@MarkWildman Thank you, Coach! 🙏 In your basic program, replacing TGU with the C&P would have me doing the C&P all 4 workout days. Is that okay?
Inside circles, outside circles & single arm shield cast are club exercises? Unfortunately, I only have two kettlebells atm.
JUDO WARM UPS an What kind of plan would you recommend for judo thx love your videos
Once I got into my 30s (35 currently) I started showing up to practice early to get warmed up before warmups. A lot of movement that works on the hips and legs as well as shoulders and neck. Judo is not fun when your muscles are tight. My all time favorite warmup for judo is rolling. Basically really light flow newaza. You can go at an easy pace and focus on multiple positions to get everything ready for taking falls and throwing people. I'm starting to look into some basic animal flow movements to incorporate into my training as well.
P.s. - I usually do some light single arm club circles or mills to get the core and my forearms activated as well.
@@cucciafr68 thx im 38 me and wife just started judo/bjj about 6months ago we are always early to warm up b4 class and i try to stretch after i do need to incorporate more animal movements and breakfalls
@@ryanfields8594 That's great to hear. I have been doing judo for over 12 years and bjj for about 7, I love it. Of course judo is a bit tougher on the body than bjj, it is great to learn how to fall properly as well as make other people fall. Both sports are whole body, but I've learned that legs and hips are my first priority for warmups. The upper body usually gets a good warmup from drills such as uchi komis. Good luck with your training.
@@cucciafr68 thx
FYI... Mark hit some obstacles with the app. Don't know the details but sounds like a delay of game. Hopefully he'll post details soon.
I'm worried..not how good my warm-ups are but has the DVG died?
Maybe he finally gave up
How about stretching?
That would be your cool down. I've heard Mark mention that before. From my experience, focusing on your tight/problem areas is time well spent. 3 minutes per area. Should come out to around 10-20 minutes
So.
….
The hardest part of Zen is letting go…
of the end.
what do you think about Dan John Get ups
Please define
@@MarkWildman
Cooldwon nerd math?!