1x200% mastery as a warm up question

Don't make it more complicated than you need to  Leo was simply stating that the warm-up changes depending on the day's training focus and will change as you progress to harder variations. You had it dialed in earlier. Stick with the protocol we discussed and you'll be more than set. 

2 minutes ago, Everett Carroll said:

Don't make it more complicated than you need to  Leo was simply stating that the warm-up changes depending on the day's training focus and will change as you progress to harder variations. You had it dialed in earlier. Stick with the protocol we discussed and you'll be more than set. 

Understood, I'll stick to it!

Yes don't overthink it.  You are already doing a good job.

On 26/07/2017 at 3:19 PM, Everett Carroll said:

Hey @Étienne Lajeunesse , 

Not quite. Let's use your HBP exercises from Upper Body as an example and say you are currently working towards mastering HBP/PE3 (Pseudo Planche Push-ups). In that case, one option could simply be to perform 21 repetitions of HBP/PE1 and 15 reps of HBP/PE2.

The main idea I'm trying to convey is that you can perform 21 reps of a previously mastered movement even though those aren't the mastery rep schemes. There is a fair amount of freedom with warming up so play with it, find out what you prefer, and be sure to include movements that were tough for you to master. 

For isometrics, I prefer to do a single set of double mastery. For example, a 120s hollow body hold or a 120s forearm plank.

Use a similar structure for T1, working previously mastered progressions and even the diagnostic section for warmup. 

For all of the warm up movements you choose, be sure to add in their mobility exercises as well. I prefer to double the time or reps for those as well. For example, 20r German Arm Swing and 10r per arm Xiaopeng Forward. 

Hi Everett,

Me again on the warm-up topic.  As I came back to the other thread, I looked to this one too in the same time and 1 and a half question got me here :

1. By curiosity, why is it 21-15-9? I've been using those reps but I don't even know the reason...

The second is half because you answered it partially in the quoted post : 

Like you said for iMs and very high reps/time elements, you like to double the time for warm-up.  Is it for all of them?  And what about for mid range reps elements (like SL PE1 for example with 30 reps)? Do you add the 21-15-9 protocol or just double the reps?

I'm sorry to bother you with this again, but there's so many questions!!!

Thank you!

Hey Etienne,

The 21-15-9 is from Coach's warmup article:

https://my.gymnasticbodies.com/f-warmup/

Beyond that, don't overthink this. It's just warming up. The schemes and rotations suggested are great to follow and try until they complicate things so much that it takes the focus away from the workout. Try them, but remember that doing what feels good to YOU and prepares YOU for the workout is most important. As long as the warmup makes sense for your workout and how you feel that day, you'll be fine. 

7 hours ago, Everett Carroll said:

Hey Etienne,

The 21-15-9 is from Coach's warmup article:

https://my.gymnasticbodies.com/f-warmup/

Beyond that, don't overthink this. It's just warming up. The schemes and rotations suggested are great to follow and try until they complicate things so much that it takes the focus away from the workout. Try them, but remember that doing what feels good to YOU and prepares YOU for the workout is most important. As long as the warmup makes sense for your workout and how you feel that day, you'll be fine. 

Hi Everett thanks for this answer! I totally agree with you I was just wondering why precisely these number of reps.  

But in the end, as long as the warm-up is good, the number of reps per exercise doesn't matter in this case... I could go from mastery of previous elements or more.  Is this right?

15 hours ago, Étienne Lajeunesse said:

But in the end, as long as the warm-up is good, the number of reps per exercise doesn't matter in this case... I could go from mastery of previous elements or more.  Is this right?

Exactly.

For an element you have just mastered, 1x200% will be a bit hard (assuming you had to work up to mastery) to be a warmup, and 100% mastery should feel easy. So 21r for an element that has 15r as mastery, or 15r for one that has 10r as mastery seem just about the right level.  

Do not overthink this. At the end of the day, a warmup should be a warmup and not meant to pre-exhaust you like in some weight training program. It is to keep you warm and ready for the next movement.