June 13, 2012

Spartan Dynamic Warm Up Routines – Follow Alongs

Spartan Dynamic Warm Ups A proper warm-up is critical for optimal performance. By using this warm up your flexibility is increased and joints strengthened and prepared to perform. You will also improve your coordination. Your warm up is about the quality if work so begin at a higher quality and lower intensity level. The Spartan Dynamic warm-ups take 5 minutes. At first you may find it difficult to complete the routine but as you improve you will find it easier to get through. Dynamic Warm Up Routine #1 Dynamic Warm Up Routine #2 Spartan Dynamic Warm Up Before beginning any workouts your body must be prepared to handle the stress and intensity you will place on it.  Warming up your muscles as well as preparing your body for the hard work out is vital before any session.  Your body, joints and muscles take a bit of a beating each workout and if you are not prepared you will not have an effective workout or may sustain injuries. The first are a set of light exercisers to get the blood flowing through your body and muscles warmed up.  Studies have shown that performing an active warm-up prior to either training or physical activity can improve performance by as much as 6%!. Spartan Dynamic Warm Up #1 This is a 4 minute routine. Set your Gymboss Timer for 30 seconds intervals and perform each exercise one after the other for one round and follow up with the Dynamic Warm Up. 1. Jumping jacks 2. Seal Jacks 3. Pogo Hops 4. Front and Back – Skiers 5. Side to Side 6. Twists 7. Crossover Jacks 8. Side Knee Lifts Spartan Dynamic Warm Up #2 This is a 4 minute routine. Set your Gymboss Timer for 30 seconds intervals and perform each exercise one after the other for one round and follow up with the Dynamic Warm Up. 1. Jumping Jacks 2. Seal Jacks 3. Crossover Jacks 4. Pogo Hops (Skipping) 5. Running on the Spot 6. Bodyweight Squats 7. High Kicks – 5 per side 8. Knee Lifts – Opposite Knee to Elbow Warm Up and Stretches Both warming up before and stretching after each workout will be instrumental in your staying injury free and performing at peak levels. Many people tend to forget or leave stretching completely out of their training regimen. But this missed component of training can hinder your progress. In as little as 5-10 minutes before and after your workout stretching is tremendously effective in its ability to reinforce proper muscle length and joint integrity. Incorporating both the warm up and stretch is essential to an effective Spartacus or Spartan Workouts and MMA Training. Leaving this out is a surefire way to end up out of the gym and on the injury shelf. Methods of Stretches There are different types of stretches that can be used and not all are created equal. In the STS program we will be focusing on Dynamic Stretching before the workout and Static Stretching for after your workout. I think it is still important to get a brief understanding of the different stretches that can be used. Dynamic: involves controlled movements through a full range of motion by moving parts of your body and gradually increasing reach and speed of the movement. Dynamic stretching improves flexibility and is done after a warm up to reduce the risk of injury. Static: involves lengthening a muscle or muscle group to extend its range of motion and then holding it. These stretches are held steadily, stretching to the farthest point you comfortably can for between 20-60 seconds. Static stretching needs to be performed when the muscle is warm and is done after the training or workout session. Ballistic: Ballistic stretching uses bouncing; rebounding and the momentum of a moving body or force the limb into an extended range of motion. This is stretching, or “warming up”, by bouncing in and out of a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. This type of stretching is very risky and should not be used without supervision of a knowledgeable trainer. Active: this is stretching without an aid. This is a type of static stretching; you stretch one muscle by contracting the opposing muscle. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your antagonist muscles. Passive: This is a type of static stretching that involves a partner that will assist in moving the limb into the new position. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. Isometric: is a type of static stretch in which you tense a muscle in order to reduce tension in it. This involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased flexibility and is more effective than either passive stretching or active stretching alone. PNF (Proprioceptive Neuromuscular Facilitation): is a stretching technique that combines stretching and contracting the muscle. PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. It is not really a type of stretching but is a technique of combining passive and isometric stretching (see section Isometric Stretching) in order to achieve maximum static flexibility.    

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