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Tips from Strength Coach Scott Umberger

Tips from Strength Coach Scott UmbergerGet 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