Many well-known coaches have their own warm-up routines, such as Wenning’s warm-up and Defranco’s warm-up. What is Tibaud’s warm-up?
There is no such thing. Do only what you absolutely need. My philosophy is to do as little “work” as possible to do it properly and safely during the session.
And it depends on what you train and your current physical condition. The same is not necessary if you are waking up hard and painful and have a snatch workout before, compared to if you feel good and relaxed before your arm session.
“Things” that do not directly contribute to improving future training are a waste of time, energy, resilience, and nerve drive. In fact, overly widespread warm-up can significantly reduce the amount of “effective work” you can do by causing central fatigue.
Central fatigue has nothing to do with your mood. It simply refers to the weakening of the central excitatory drive that is sent to the muscles. Accumulation of central malaise weakens excitatory drive and reduces the effectiveness of high-threshold motor units, thus fast muscle fiber recruitment and firing. This reduces growth stimulation and reduces the likelihood of intensity, power, and speed.
Any physical activity can (and does) cause central fatigue. This is especially true for periods of activity, discomfort-causing activities, and activities with high levels of sensory signals. This applies to most self-fascial, mobile, and peripheral activation tasks. Even central activation tasks such as jumps and throws can cause central fatigue due to their explosive nature.
I’m not saying that warming up completely destroys a session. However, too much warm-up will definitely have a negative effect.
I “grown up”, did 5 minutes of light work (treadmill, exercise bike, etc.), started the light work on the first exercise, and gradually gained weight towards the first work set. From time to time, I run those warm-up sets 5-7 times. In other cases, it will be 2-3, depending on how you feel the movement. And that’s pretty much the way most lifters did it.
If you feel tight in an area that can adversely affect the main lift, do a small amount of mobility work in that area. If I don’t feel restricted, I won’t do it.
If you have a small amount of skeletal muscle, you may have a small amount of autologous fascial release. However, I am more likely to change my training plan. Fascial release simply has an analgesic effect. The pain signal is reduced, but the problem is not resolved. So you might really be training muscles that should be left alone for a few days. Breaking an injured part of the body can make things worse.
If you feel lethargic and lazy, jump or throw a medicine ball several times to get fit. But if I’m motivated from the beginning, I won’t.
Do you know where I’m going with this? Always try to do as little work as possible to prepare for your workout.
