Get some workout tips from an expert! Scott Umberger is the Assistant Strength and Conditioning Coach at Robert Morris University and works specifically with the Men’s and Woman’s Lacrosse Teams. He has all the tips you need to take your game to the next level.
This week: Scott Umberger gives tips on dynamic warm-ups for lifting and practice.
The Dynamic Warm Up by Scott Umberger
Quote of the week:
To do anything in this world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in, and scramble through as well as we can.
—Sydney Smith
To build off of my comments from last week….. I will discuss the importance of a dynamic warm up and why you need to one before each and every training session or practice. The active movement increases your core temperature while working on flexibility and mobility issues that you currently posses. I can’t stress enough the importance of doing something before you do any workout.
On Monday (which is national chest day) you start out benching right? How many warm up sets do you do? Not many! You should hit the bar for 8-10 and 135 for several reps as well. If you are on the stronger side you should hit 185 and then 225 before going to working sets. That is a warm up. If you aren’t so strong, you still should properly warm up to 135 or 155. Younger guys, push ups are huge here. Either way, a proper warm up prior to this upper workout will only help you.
Here’s a sample of a warm up that you can do before a practice. There is some need for ground to run. You can cut that out or do it outside of the gym.
Imagine hitting your first set actually warmed up like you are for a game. Kind of takes gym workouts to a new level.
Dynamic Warm up #1 | |
Bodyweight squats | x10 |
Jogging 360 turns w/ high knees | x20 yds |
Jumping jacks | x10 |
Seal jumping jacks | x10 |
Butt Kicks | 20 yds down and back |
Duck Walk Forward | 20 yds |
Front skips | 2×20 |
Goalie Squat | 5 each side |
1 Leg High Knees(A Skip) | 1×20 each leg |
1 Leg Butt Kicks (B Skip) | 1×20 each leg |
Walking 1 Leg RDL Strech | 1×20 yds |
Stationary side lunge | x 8 each leg |
Side shuffle | 20 yds. down & back |
Bounding | 1×40 |
Walking Frankinstein Walks | 1×20 yards |
Stationary leg swings (front & back) | x 10 each leg |
Stationary leg swings (side to side) | x 10 ea. leg |
60% Build-up sprint (focus on form) | 2x40yds |
Lunge walk | 1×20 yards |
Backpedal | 2×20 |
Squat jumps (knees to chest) | x10 |
High Knees | 20 yds down and back |
Butt Kicks | 20 yds down and back |
Bounding | 1×40 |
75% Build-up sprint (knee drive focus) | 2x 40 yds. |
Ground-Based Mobility Phases | |
Glute bridges | x10 |
Rollovers into V sits | x10 ea. |
Birddogs (on all 4’s) | x10 ea. Leg |
Fire hydrant circles (on all 4’s) | 10 fwd, 10 bkw ea. leg |
Mountain climbers x 20 ea. Leg | x 20 ea. leg |
Groiners x 10 | x10 |
Frequency Phase | |
Low pogo jumps — 3 x 20 sec. | |
High pogo jumps — 3 x 10 sec. | |
Quick steps/Ankling — 2 sets of 10 yards | |
Wideouts — 2 sets of 5 sec. (in and out as fast as possible!) | |
Lateral quick steps — 2 sets of 10 yards | |
85% Build-up sprint — 40 yds |