Dynamic Warm Up - Medicine Ball Matrix

11/3/2010

The following video shows 5 basic movements that we perform before some of our upper body intensive training days. Here we are using a relatively light slamball, it has very little rebound, or bounce. You can find it at several online stores with an easy google search. Maybe I will sell them soon. But anyway, These movements can also be performed with a tire, a sandbag or even other implements. It's not about the tool, it's how you use it, and more importantly, how you use your body and your time. I can not overemphasize the importance of a quality warm up and preparation before intense training. If you don't have time to warm up, you don't have time to train. These points can be taken lots of different ways, I'll let you make your own conclusions. After some general warm up and mobilization drills, I perform some ballistic medicine ball throws, give them a shot if you have the opportunity. Here goes...

14 Comments

Ricardo

11/3/2010 03:34:00 am

awesome!!!!

I'm gonna do some of that today for warm-up.

Noah Crome

11/3/2010 07:30:54 am

Nice. I've used all but the shot put throw for a couple of years and have been really satisfied with the results. Sport is done at the speed of throw and jump. Too many forget this.

Matt Wichlinski link

11/3/2010 12:34:54 pm

Enjoy Ricardo,

have a blast

Noah,

its true, we need to move fast and at maximum velocity. But we don't spend too much time doing this type of stuff. A few minutes a day goes a long way.

Oli martin

11/4/2010 01:39:41 am

Great tips Matt.

Matt, would sufficient warm up for a powerlifting move be to start with a light weight and gradually build up.

e.g. if I were looking to squat 200lbs for 8 reps could i warm up with for instance:

30 bodyweight squats, rest,
20 squats with bar, rest,
10 squats with 100lbs rest
8 squats with 150lbs rest and prepare for main working sets.

Would this be enough or would you recommend a more dynamic warm-up before this?

Thanks, Oli

Matt

11/4/2010 02:08:12 am

Oli

I like to take about 1 warmup set for every 50 pounds of working weight, so yes, 4 warm up sets is good. But 8 reps of 150 might be too much if your goal is 8 reps with 200. I would cut that set back to 3-4 perfect reps. The warm up is not supposed to fatigue or take away from the working sets.

In addition, this I merely a specific warm up for squatting, which some people find adequate. But I like to incorporate a more general mobility warm up outside of the range of motion performed in the exercises of the day. This is for general health and mobility. You'll feel and perform much better if you incorporate more quality movement into your pregame rituals.

Oli

11/4/2010 05:06:53 am

Thanks matt, much appreciated. sorry to hound you with too many questions but I see you and Zach even-esh talk about de-load weeks. what do these weeks include? Does it involve light mobility work, body weight exercises and technique work designed as active rest?

Thanks again for your help.

Kyle

11/4/2010 10:32:21 am

Great video. I love quick and effective warm-ups. These movements really get you fired up to work hard.

Matt Wichlinski link

11/4/2010 11:53:16 pm

Oli

Deload weeks just mean to keep the weight very low, 40-50% or so of your current maxes. Some people do not touch weights at all. Bodyweight drills are great if not done to failure. I recommend light technique work, getting out and enjoying time with your friends and family. Go for a hike, play some touch football or basketball, ride your bike, etc. Stay active, but do not load much weight on your body. You should be hungry for training after a week, not exhausted, wanting more rest. Whatever gets your motor running, enjoy it and live happily.

Oli

11/5/2010 04:35:06 am

Thanks matt.

Casey Hoalcraft

11/10/2010 06:42:56 pm

Nice! I have been training my pitchers and hitters for years with medicine balls throws. Lately ive been using quarter kegs for my underhand throws and overhead slams and also dumbbells for the shot put since I no longer have access to medicine balls. Also sledgehammers are my favorite! There's nothing in the world like beating the shit out of something with sledgehammer, makes you want to rip out some chest hair and join a motorcycle gang! Anyway, I saw Oli post about deload weeks. About how often do you recommend a deload week? And would an acceptable deload week consist of more of a crossfit type circuit/endurance workout out? Such as an basic example circuit of 10 push ups, 10 sit ups, 10 pull ups, 10 squat jumps x5?

Matt Wichlinski link

11/10/2010 11:55:58 pm

Casey

Deload weeks depend on a few things. If you have only a short period of time to train yourself or another athlete, say 12 weeks or less(summer) a deload week might not be necessary, especially for novice to intermediate trainees.

A good long term approach for fitness enthusiasts would be the 3:1 rule, 3 weeks hard, 1 week back off and regroup, then attack next time around but a small step up from the previous cycle. We don't have to constantly vary things as much as some people like to, but if thats the way you enjoy training, then great, keep doing it.

As long as you're not lifting any more than about 50% max on big lifts, you should be fine. And don't go for high reps either. You should feel like yo can do much, much more than what you're doing. Leave it in the tank and feel that hunger. Be hungry for the following week and come back strong and fresh.

Novice and intermediate athletes won't be as strong and won't deteriorate their CNS as much as a seasoned athlete would. Even though they might be pushing their butts off to do 5x5 with 155 on a given lift, it is nothing like doing 525x5x5 for a veteran lifter. The vet needs down time or his training will stall and go backwards, while the novice can keep moving forward for a long time without taking a step back. In this case, most younger or novice athletes can train straight through 12-16 weeks before deloading. So their deload would be the week before summer camp, for example, for a HS football player. Obviously this example varies for the individual athlete and their chosen sport.

Personally, I like to train as follows:

week 1: high volume, low-moderate intensity

week 2: moderate volume, moderate-high intensity

week 3: low volume, max intensity

week 4: deload

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Dynamic Warm Up - Medicine Ball Matrix

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