PLANNING the EFFECTIVE WARM UP

by Lukasz Lojas

Description

- benefits of well performed warm up.

- warm up components ( self myofascial release; activation; corrective exercises; thermogenesis and dynamic stretching; neural preparation.

- what is fascia? the role of fascia.

- RAMP warm up protocol.

- instant acces to more than 300 videos ( dynamic warm up: stationary and walking drills; running drills, agility ladder; wall drills; activation, SMR techniques etc. )

- examples of athletes settings during warm up.

- examples of games during neural stimulation phase

- access to 7 mobility programs ( ankle, hip, thoracic spine, shoulders, front rack positioning , OH squat ).

- dynamic vs static stretching. When and why?

DOWNLOAD MATERIALS:

- dynamic warm up excel template ( to create warm up routine for your athletes/ clients )

- 1x dynamic warm up for gym session (lower body).

- 1 x dynamic wam up for gym session ( upper body).

- 1 x dynamic warm up for field/court training session.

- 1 x knee stability program.

- EXERCISES LIBRARY ( excel sheet with hyperlinks to more than 300 exercises/drills). 

Lessons

1 INTRODUCTION 2 BENEFITS 3 COMPONENTS of WARM UP: Self Myofascial Release 4 COMPONENTS of WARM UP: Activation 5 COMPONENTS of WARM UP: Corrective exercise 6 COMPONENTS of WARM UP: Thermogenesis and Dynamic Stretching 7 COMPONENTS of WARM UP: Neural Stimulation 8 RAMP PROTOCOL 9 Dynamic vs Static Stretching. When and Why? 10 DOWNLOAD: Dynamic Warm Up Template 11 DOWNLOAD: Dynamic Warm Up GYM SESSION LOWER BODY 12 DOWNLOAD: Dynamic Warm Up GYM SESSION UPPER BODY 13 DOWNLOAD: Dynamic Warm Up Field/Court training session 14 DOWNLOAD: Exercises Library Excel Sheet 15 DOWNLOAD: Knee stability training

The Coach

Lukasz Lojas

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The course is accredited by Australian Strength and Conditioning Association (3RP's).

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