Warm Up routine - Foundation 1

Warm up should take no more then 30 minutes, you can do as follow:

-5' cardio

-10 minutes joints rotations and stretch poses (5'' each one) 

-5 minutes core activation independently on your strength level

-10 minutes to perform the last foundations elements mastered for each progression

Thank you. Can you send me please some video (youtube) or anything with following exercises? Or anyone else?

For the last point yous should know more than me your actual level.

For cardio jumping rope, cycling or running or jumping jacks.

For Joints rotation, as said, joints rotation for wrists, elbows, shoulders, ankles knees, hips, neck plus upper body twists. Consider that you will do also the IM's of the mastered elements.

For core activation I mean plank, side plank, crunches, side crunches, straight legs/upper body lift while stay prone on the floor (to target lumbar muscles).

So now that I know what is the warm up stracture, it would be something like that:

5 mintues jumping rope

10 mintues joints rotation (how many reps do you recommend to do for each area?)

5 mintues core activation (side plank, crunches, side crunches, lumbar muscles exerciee that you have mentioned)

10 mintues or how long that it will take - performing the last mastered exercise from Foundation for each element.

Is it OK?

Also, coach had recommend to do before every workout, a full body limbering, when not doing intense stretch, where do we add this?

It may be worth considering to sticky this thread.

 

 

 

Itamar sha said:

So now that I know what is the warm up stracture, it would be something like that:

5 mintues jumping rope

10 mintues joints rotation (how many reps do you recommend to do for each area?)

5 mintues core activation (side plank, crunches, side crunches, lumbar muscles exerciee that you have mentioned)

10 mintues or how long that it will take - performing the last mastered exercise from Foundation for each element.

Is it OK?

Also, coach had recommend to do before every workout, a full body limbering, when not doing intense stretch, where do we add this?

 

I'd say 9 to 15 reps is the common range for joint rotations (ankles, knees, hips, wrists, elbows, neck and shoulders). Although I attended a gymnastic class where shoulder rotations with extended arms at varying circles were done for 2 minutes at a stretch which would amount to well over hundred reps, but this was not a common warm up routine.

(Before headstand work more neck and shoulder joint preparation work could be helpful.) 

 

In the introduction information of F1 (under the Warming Up title), 10 mins warm-up on previously mastered elements is suggested as a maximum.

 

Full body limbering could fit into Alessandro's mentioning of stretching, after cardio and joint rotations.

30 minutes to warm up for f1 sounds excessive

Limbering should be appropriated only for "refresh" the necessary range of motion. nothing deeper.

Erik L said:

Allesandro, my warmup routine is 10 minutes of full body "active mobility work" with exercises I don't know the english name for Just enough to get "warmer". Would you say that is insufficient when the workouts get tougher?

The first 8-10 minutes should be used to progressively active the cardiovascular system so basically 10 minutes it's not enough. everypart of your training must have a decent dedicated time.

A proficient training session should have at least 3 blocks.

 

block 1: warm up .       30 minutes

block 2: strength training, skills training and conditioning (last thing only if you have already completed F4 or very close to it) .          from 40 to 60 minutes

block 3: cool down with stretching.

 

the last point should be scheduled accordingly with your goal about mobility: 

-if you have already achieved final poses like split, bridge pancake etc you do the minimum work to maintain your rom. bascially 5-10 minutes

-if you want to improve it , it will take more time. it should be programmed with stretch courses, pnf session, single arm/leg stretch to correct imbalances etc. from 30 up to 60 minutes.

Alessandro Mainente said:

The first 8-10 minutes should be used to progressively active the cardiovascular system so basically 10 minutes it's not enough. everypart of your training must have a decent dedicated time.

A proficient training session should have at least 3 blocks.

block 1: warm up . 30 minutes

block 2: strength training, skills training and conditioning (last thing only if you have already completed F4 or very close to it) . from 40 to 60 minutes

block 3: cool down with stretching.

the last point should be scheduled accordingly with your goal about mobility:

-if you have already achieved final poses like split, bridge pancake etc you do the minimum work to maintain your rom. bascially 5-10 minutes

-if you want to improve it , it will take more time. it should be programmed with stretch courses, pnf session, single arm/leg stretch to correct imbalances etc. from 30 up to 60 minutes.

Alessandro, I just tried the warm up you said, it took about 30 mintues, and I'll tell you truth.. it felt good but I just couldn't do my Foundation work after that.. What do you think..?

ausswe said:

30 minutes to warm up for f1 sounds excessive

 

I agree.

 

If you have access to a dumbell or a weight plate, you should consider doing the kettlebell warm-up. (You can also do to the halos with just a towel.)

 

face-the-wall squat x 10 reps

halos x 10 reps each direction

pumps x 10 reps

 

as many high-quality rounds as you can do in 10 minutes

 

squat:

 

 

pump:

 

 

halo:

 

 

if you focus on simply using the movements to open up your body, getting the right muscles working and building a sweat I think this is one of the best warm-ups you can do.

Itamar sha said:

Alessandro, I just tried the warm up you said, it took about 30 mintues, and I'll tell you truth.. it felt good but I just couldn't do my Foundation work after that.. What do you think..?

I think you should adjust to that type of warm up slowly. Sometimes, the warm up may end up being the workout itself if implemented poorly.

 

You should definitively strive towards this in terms of gaining work capacity and for time efficiency.

The course intro articles state under the warming up chapter that your warm up should take 5-10 minutes.

'Do not spend exorbitant amounts of time and effort warming up for your day's workout; 5-10 minutes is plenty,'

Itamar sha said:

Alessandro, I just tried the warm up you said, it took about 30 mintues, and I'll tell you truth.. it felt good but I just couldn't do my Foundation work after that.. What do you think..?

Your body will adapt as your level of fitness improves.

considering most people doing f1 and even f2 would be building their work capacity and struggling enough with the load of their training, 30 minutes is way to excessive and a bad recommendation imo.  start of nice and easy 5-10 minutes. something that will move and limber up your whole body and get the blood flowing.  down the line once you get used to the training module and can do f7 workouts with the foundation series then id recommend a more precise warm up particularly if your mobility is what is holding you back.  A good limbering session beforehand can make a huge difference to the work out with foundation i've found.  

A quick note on duration vs. intensity regarding RPE. 

30 minutes is not long for a warm up at any level.  The RPE intensity may need a little more attention in this topic.  If one completes a 60 minute warm up at 1-2/10 RPE intensity, someone may fall asleep in their warm up;  as it would be too easy.  If someone completes an 8/10 RPE warm up, one may feel it is too hard to complete the rest of the workout.

Coach addressed this issue in the intro articles recommending a "moderate" intensity RPE warm up.

Much of my work day is spent on teaching RPE and exercise intensity and what seems to help is looking, and understanding the diagrams.

For example... If one is advised to warm up, or exercise at a moderate level this represents a 3/10 on the Modified Borg RPE:

or,

 

Here, one is working at a low enough level to complete any strength or conditioning recommendation, as advised previously by Alessandro and Coach. 

 

Another note on the history of RPE that my patients find interesting.  The original scale was 6-20, not 0-10.  6-20 represented the heart rate... look at the following original scale:

The original number represents the person's perceived exertion during an activity and it correlated to the heart rate.  Example, when coach recommends "moderate" and someone says they are feeling an 11 or 13/20 on the RPE scale, if you multiple that number times 10, it represents the correlated heart rate.  Example, in the Borg RPE research, if someone said, "I felt moderate warm up effort, "12/20 RPE", it correlated to 120 beats per minute.  We all now, this is a very moderate warm up heart rate intensity.  A 30 minute duration, applying Alessandro's advise, along with Coach's RPE, intensity recommendation in the original warm up foundation articles, is not too intense to continue on. 

The RPE it is a good parameter to use to program your warm up. 

Btw this does not change the structure of the warm up that i've cited before. Structure is more important than time.

Said that if you cannot hold a light cardio warm-up you should solve this problem.

 

Second: rotations of all joint is one of the major component since it is the first activation of synovial process inside the joint and remember that the synovial supplies is the only way to guarantee joint function under stress and joint recovering.

 

Third : the warm up should move from general to specific. nothing more general than light cardio and no-weight range of motion exploration like rotations.

 

Fourth : the specific part should be done with ALREADY mastered exercises. I said already.

If, for example, you mastered 5x15 of push up do you think that a set of 15 has any chance of move the RPE in the #10 position?

-If not, you will be in position #4 or less and you can move one with the following specific exercise.

-if less, maybe your consideration of mastered is not enough and you're are welcome to a revisiting.

Alessandro Mainente said:

The RPE it is a good parameter to use to program your warm up.

Btw this does not change the structure of the warm up that i've cited before. Structure is more important than time.

Said that if you cannot hold a light cardio warm-up you should solve this problem.

Second: rotations of all joint is one of the major component since it is the first activation of synovial process inside the joint and remember that the synovial supplies is the only way to guarantee joint function under stress and joint recovering.

Third : the warm up should move from general to specific. nothing more general than light cardio and no-weight range of motion exploration like rotations.

Fourth : the specific part should be done with ALREADY mastered exercises. I said already.

If, for example, you mastered 5x15 of push up do you think that a set of 15 has any chance of move the RPE in the #10 position?

-If not, you will be in position #4 or less and you can move one with the following specific exercise.

-if less, maybe your consideration of mastered is not enough and you're are welcome to a revisiting.

I understand you.

How can I lower the intensity but keep the 30 mintues warm up?

What I did yesterday was:

5" jumping rope

10" joints rotations

5" core activation - side plank, some crunches, the lumbar drill you've mentioned.

10" mastered elements.

Here I was supposed to do the main workout, which included a lot of masteries yestetday, so I don't if this the reason but I just couldn't continue after one mastery set of FL/PE3...

Then I would like to see your 5x10 of PE3.

Alessandro Mainente said:

Then I would like to see your 5x10 of PE3.

FL/PE3 is straddle hollow body hold 5x60.. what do you mean by 5x10 of my PE3?

sorry i've ridden PL.

Alessandro Mainente said:

sorry i've ridden PL.

Haha, that's fine. 

So you want to see my FL/PE2 5x60?

I normallly do only very brief general warm-up (about 5 minutes)

• 60 reps knee-raises and alternating punching (sprint like)
• 10 reps arm rotations forward
• 10 reps arm rotation backward
• 10 reps arm raises upward
• 10 reps arms horizontal back to the left / right
• 10 reps straddle stance: upper body backward / forward (hinge at hips)
• 10 reps straddle stance: upper body left / right
• 10 low squats (like goblet squats, without weight)

This way all the major joints have seen some movement, and blood starts flowing as well.

Then before each element I do the specific warm-up as needed.

 

Kind regards, Sascha

Alessandro Mainente said:

The first 8-10 minutes should be used to progressively active the cardiovascular system so basically 10 minutes it's not enough. everypart of your training must have a decent dedicated time.

A proficient training session should have at least 3 blocks.

block 1: warm up . 30 minutes

block 2: strength training, skills training and conditioning (last thing only if you have already completed F4 or very close to it) . from 40 to 60 minutes

block 3: cool down with stretching.

the last point should be scheduled accordingly with your goal about mobility:

-if you have already achieved final poses like split, bridge pancake etc you do the minimum work to maintain your rom. bascially 5-10 minutes

-if you want to improve it , it will take more time. it should be programmed with stretch courses, pnf session, single arm/leg stretch to correct imbalances etc. from 30 up to 60 minutes.

So let's say that today's workout including F(mn,sl,sls), HS1, TB stretch series and free standing HS work. From what I understand it will be in this order:

Warm up

F(mn, sl, sls)

HS1

Freestanding handstand work (skill)

TB stretch series ( I have, bridge, side split, front split and pancake if it's matters)

Am I right?