Erin Roepke Posted December 23, 2011 Share Posted December 23, 2011 Hello,I was wondering what some of you guys do to warm up before your workouts. Two days a week I start my workout with plyometrics and once with FSP work. I read somewhere that your heart rate needs to be elevated before plyometric training for it to be more effective (I don't remember the actual number), but my warm-ups on any day feel a bit haphazard to me (maybe some jumping jacks? maybe jogging in place? where to begin?). I don't have room to run where I work out, and I tried jumping rope but the ceiling is too low. How can I get warmed up for plyometrics in limited space? How can I get warmed up for lsits, handstands and back levers? Thanks, erin Link to comment Share on other sites More sharing options...
Joshua Naterman Posted December 23, 2011 Share Posted December 23, 2011 Use super fast jump rope foot work and hold 1 lb weights while doing the jump rope motion with your hands to get the benefits of jumping rope when the ceiling is too low for the rope. This is a very good idea and will work.You can also just sprint in place, do super fast partial jumping jacks, or anything else that gets your heart rate up in a hurry. Without equipment I suggest the ropeless jump rope technique described above. If you need 1 lb weights either use 16 oz water bottles full of water or fill an 8 oz water bottle with sand or dirt and then saturate it with water. Should be 1 lb or slightly more. 16 oz of water is about 14oz of weight I believe, also very close. Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted December 24, 2011 Share Posted December 24, 2011 @Slizzardman, that's a good idea! It's more fun to do it the ol' fashioned way, though, because you get to hear the "whir whir whir" and "bap bap bap" sounds. Edit: By the way, do you have any time/round recommendations as a rough guideline for using those kinds of movements for pre-polymetrics? It seems like your prehab+mobility stuff should have prepared you mostly for the plyos but the actual high intensity jump rope/sprint in place is just to "supercharge" your nervous system (and heart rate?). A set or two of 15-30 seconds high intensity? Link to comment Share on other sites More sharing options...
Joshua Naterman Posted December 24, 2011 Share Posted December 24, 2011 @Slizzardman, that's a good idea! It's more fun to do it the ol' fashioned way, though, because you get to hear the "whir whir whir" and "bap bap bap" sounds. Edit: By the way, do you have any time/round recommendations as a rough guideline for using those kinds of movements for pre-polymetrics? It seems like your prehab+mobility stuff should have prepared you mostly for the plyos but the actual high intensity jump rope/sprint in place is just to "supercharge" your nervous system (and heart rate?). A set or two of 15-30 seconds high intensity?Whatever you use, you don't want it to blast the muscles you are about to use into oblivion. That's part of why running or sprinting is such a great tool during upper body workouts, and the jump rope can perform a similar function. 30s is probably more reasonable than 15. Wearing a heart rate moniter is also a very good idea, but as long as you start feeling hot and are breathing too hard to carry on a conversation without significant interruptions you are doing it right. Link to comment Share on other sites More sharing options...
Blairbob Posted December 24, 2011 Share Posted December 24, 2011 Go look through some of the dynamic 4 round WOD's but I believe the target HR was 170. My warmup tends to be long but it was for a 2.5-3.5hr training session including event work. When I used to do workouts at home, I generally used lunges, duck squats, standing jumps, jumping jacks, deck squats, mountain climbers or animal walks and side to side lateral lunges besides shrugs in hang and support. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted December 24, 2011 Share Posted December 24, 2011 Yep, 170. Link to comment Share on other sites More sharing options...
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