Tutorial

																									

														
0.03
														
welcome to programming number four we're
													
																									

														
2.04
														
going to be looking at the warm up side
													
																									

														
4.35
														
of your training and how to put that
													
																									

														
6.69
														
into your programming and your session
													
																									

														
8.73
														
why do the warm up the reason that we
													
																									

														
11.639
														
have warm ups at the beginning is for a
													
																									

														
14.13
														
number of reasons there is a lot of
													
																									

														
16.049
														
things that's going to be happening to
													
																									

														
18.24
														
prepare your body ready for what you're
													
																									

														
21.33
														
going to do in the training session
													
																									

														
23.72
														
firstly you're going to as it says
													
																									

														
26.49
														
increase your body temperature all of
													
																									

														
29.369
														
the soft tissue your ligaments your
													
																									

														
31.439
														
tendons and your muscles are all going
													
																									

														
34.11
														
to start to become warmer and this is
													
																									

														
36.93
														
good because it means they become more
													
																									

														
38.67
														
pliable and it means that they can
													
																									

														
40.68
														
actually prime themselves ready for
													
																									

														
43.649
														
action
													
																									

														
44.28
														
secondly we can use the warm up to
													
																									

														
47.01
														
prepare your body for the movements
													
																									

														
49.17
														
you're going to be doing so if you're
													
																									

														
51.93
														
going to be doing pull-ups we can start
													
																									

														
53.969
														
to prepare our body for that particular
													
																									

														
56.039
														
mechanic and that particular type of
													
																									

														
58.59
														
technique that is needed to do that
													
																									

														
61.26
														
action on top of allowing ourselves to
													
																									

														
63.899
														
physically practice we also allow
													
																									

														
66.9
														
ourselves to mentally prepare for the
													
																									

														
69.75
														
training session ahead we can use what's
													
																									

														
72.6
														
called the neuromuscular pathways which
													
																									

														
74.7
														
is what our brain telling our muscles
													
																									

														
77.46
														
what to do
													
																									

														
78.39
														
and when the preparation allows us to
													
																									

														
81.479
														
start getting that firing and start
													
																									

														
83.79
														
getting our brain ready for the training
													
																									

														
87.06
														
that we're going to be doing ahead of us
													
																									

														
88.829
														
the primary reason for warmups however
													
																									

														
91.59
														
on top of the preparation for physically
													
																									

														
94.32
														
and mentally is actually injury
													
																									

														
96.75
														
prevention so if we are prepared our
													
																									

														
99.869
														
body is absolutely ready to go it means
													
																									

														
102.96
														
the likelihood of injury of pulling
													
																									

														
105.24
														
straining spraining anything is going to
													
																									

														
108.299
														
be lowered a dramatic amount warm-ups
													
																									

														
111.42
														
are essential to make sure that you can
													
																									

														
114.21
														
train for years ahead without injury one
													
																									

														
118.17
														
of the misconceptions about warming up
													
																									

														
120.03
														
is stretching you do not want to be
													
																									

														
123
														
stretching cold muscles because they're
													
																									

														
125.25
														
going to be more likely to strain and
													
																									

														
127.59
														
sprain it's like a cold elastic band
													
																									

														
130.83
														
if you froze the elastic band and
													
																									

														
133.35
														
tried to pull it it's more likely to
													
																									

														
135.57
														
snap what you want to do is warm that
													
																									

														
138.63
														
muscle up warm the elastic band up and
													
																									

														
140.79
														
actually it's going to be much easier to
													
																									

														
143.49
														
stretch around and use therefore if
													
																									

														
147.18
														
we're not doing stretching what we want
													
																									

														
149.79
														
to do is the joint mobility that we did
													
																									

														
152.82
														
at the beginning of the course and you
													
																									

														
154.98
														
want to warm up in a way that you're not
													
																									

														
156.87
														
stretching so you could use myofascial
													
																									

														
159.18
														
release with foam rollers and the
													
																									

														
161.58
														
cross-balls and you can use exercise
													
																									

														
164.04
														
which is the primary way to do it to
													
																									

														
167.22
														
warm up the muscle to make it ready to
													
																									

														
170.01
														
for use on the actual training how do we
													
																									

														
173.07
														
go about doing this step one is you want
													
																									

														
176.46
														
to do a general body warm-up now what
													
																									

														
179.82
														
this means is it doesn't necessarily
													
																									

														
181.17
														
have to be specific to the pull-ups if
													
																									

														
184.32
														
it has a little bit of pulling involved
													
																									

														
186.99
														
that is great but it doesn't necessarily
													
																									

														
189.12
														
have to what you're trying to do is get
													
																									

														
190.98
														
the entire body warmed up and you can do
													
																									

														
193.74
														
this in many many ways one of the ways
													
																									

														
196.8
														
in parkour and a lot of parkour trainers
													
																									

														
199.17
														
warm up is through what we call
													
																									

														
200.7
														
quadrupedal movement and that means
													
																									

														
203.13
														
moving on all fours in different ways
													
																									

														
205.5
														
actually it uses the entire body and
													
																									

														
208.47
														
very quickly you can get warm in that
													
																									

														
211.35
														
way another option if you are a parkour
													
																									

														
215.22
														
practitioner is doing simple routes do
													
																									

														
217.8
														
many repetitions of a simple route that
													
																									

														
220.59
														
is very safe it allows you to start
													
																									

														
224.01
														
warming the entire body up again it is a
													
																									

														
226.35
														
whole body exercise it means that
													
																									

														
228.9
														
technically you're switching your brain
													
																									

														
230.7
														
on and you're starting to have to be
													
																									

														
233.19
														
prepared to negotiate walls and rails
													
																									

														
236.01
														
and things it's a great way of warming
													
																									

														
238.83
														
up and it allows you to prepare your
													
																									

														
241.11
														
body ready for other things so if you're
													
																									

														
244.05
														
stuck in the gym and you want to warm up
													
																									

														
246.38
														
something that is actually pretty good
													
																									

														
248.34
														
is using the rowing machine so a rowing
													
																									

														
250.89
														
machine it allows you to incorporate the
													
																									

														
253.08
														
legs and the arms it incorporates some
													
																									

														
255.81
														
pulling as well which means it is also
													
																									

														
258.299
														
going to be a little bit better
													
																									

														
259.62
														
specifically for the pulling action that
													
																									

														
262.229
														
we're going to be doing later another
													
																									

														
264.27
														
warm-up technique is what we call the
													
																									

														
266.729
														
bicep
													
																									

														
267.3
														
openers and tricep openers now these are
													
																									

														
269.97
														
introduced and they were introduced to
													
																									

														
271.71
														
me by a gentleman called Julien Pino
													
																									

														
274.8
														
from a group called strong fit and I'll
													
																									

														
278.129
														
put links in the description these are
													
																									

														
280.47
														
really really great ways of warming up
													
																									

														
282.96
														
the pulling action and opening up the
													
																									

														
285.81
														
biceps and triceps in different ways it
													
																									

														
288.93
														
enables wider range of motion and it's a
													
																									

														
292.259
														
great way of warming up and preparing
													
																									

														
294.569
														
yourself for the pulling action as you
													
																									

														
297.389
														
can appreciate there are many ways of
													
																									

														
299.52
														
warming up just ensure that you are
													
																									

														
302.52
														
doing the entire body as a general
													
																									

														
304.83
														
warmup
													
																									

														
305.52
														
you don't have to spend too long on it
													
																									

														
307.59
														
but don't absolutely fatigue yourself to
													
																									

														
311.099
														
the point where you can't do the
													
																									

														
313.11
														
training session once you've done the
													
																									

														
315.3
														
general body warm-up so your body is
													
																									

														
317.58
														
starting to become prepared you now want
													
																									

														
320.28
														
to start moving into the more specific
													
																									

														
323.94
														
type of warmup now what this means is
													
																									

														
326.61
														
that we know we're going to be doing
													
																									

														
328.949
														
pull ups for our training so we want to
													
																									

														
331.949
														
start preparing ourselves for actual
													
																									

														
334.349
														
pull ups so you go into a second stage
													
																									

														
336.63
														
of warm-up and what we can do now is
													
																									

														
339.59
														
because we've gone through all the
													
																									

														
341.759
														
variations of pulling and you now know
													
																									

														
345.36
														
where you are and you sit on the scale
													
																									

														
347.52
														
of pulling you will use one of the
													
																									

														
351
														
previous versions of a pulling exercise
													
																									

														
354.509
														
that we've gone through and use that as
													
																									

														
357
														
your warm-up as an example if for
													
																									

														
360.389
														
instance you've been working on the red
													
																									

														
362.759
														
band and we've been using that as one of
													
																									

														
365.009
														
our examples you could move all the way
													
																									

														
368.069
														
back to using the green band and use
													
																									

														
371.49
														
that as your warmup set so you use it to
													
																									

														
375.659
														
start reinforcing the mechanics and
													
																									

														
378.779
														
start getting your body used to doing
													
																									

														
381.029
														
what you're going to be doing for the
													
																									

														
383.039
														
actual work set and your training for
													
																									

														
386.279
														
another example if you're doing normal
													
																									

														
388.62
														
bodyweight pull-ups
													
																									

														
390.15
														
so you're not using the bands what you
													
																									

														
392.43
														
could do is actually use a band for the
													
																									

														
396.06
														
warm-ups so you could grab the red band
													
																									

														
398.58
														
and
													
																									

														
399.43
														
using it to help you reinforce the
													
																									

														
402.64
														
pull-up get the mechanics correct make
													
																									

														
405.34
														
sure that your brain is prepared for
													
																									

														
407.23
														
what you're going to do it also allows
													
																									

														
409.96
														
you to get your body position right and
													
																									

														
412.33
														
understand what muscle groups you're
													
																									

														
414.19
														
going to be using for the pull for when
													
																									

														
416.77
														
you go into the work sets and the normal
													
																									

														
419.41
														
pull-up
													
																									

														
420.25
														
so once you've picked what exercise you
													
																									

														
423.34
														
want to do so again if we're going to
													
																									

														
426.31
														
use the red band as the example for our
													
																									

														
428.26
														
work set the green band we could use for
													
																									

														
432.04
														
or even the blue band for our warm-up
													
																									

														
435.19
														
set you now want to do roughly two
													
																									

														
439.36
														
repetitions for two sets so you're not
													
																									

														
444.22
														
fatiguing yourself you're not doing
													
																									

														
446.53
														
anything other than working the
													
																									

														
448.66
														
mechanics you can just do this twice do
													
																									

														
452.11
														
two pools rest do another two pools and
													
																									

														
455.86
														
that is the first part of the warm-up
													
																									

														
458.47
														
for the specific section of pulling
													
																									

														
461.17
														
erect five sets of three on the red band
													
																									

														
464.74
														
you could use the green band as your
													
																									

														
467.29
														
warmup set so you do two sets for two
													
																									

														
470.89
														
repetitions so that's four pull-ups with
													
																									

														
473.56
														
the green you could then optionally put
													
																									

														
476.29
														
in an intermediate one at the blue band
													
																									

														
478.9
														
so you would do another four reps so two
													
																									

														
481.36
														
sets of two reps with the blue then you
													
																									

														
484.93
														
go and move into your work sets of three
													
																									

														
488.59
														
sets of five repetitions so your 15
													
																									

														
491.59
														
repetitions that you're doing for your
													
																									

														
493.87
														
entire training session as another
													
																									

														
496.36
														
example or let's say normal body weight
													
																									

														
499.06
														
pull up so you're working on the normal
													
																									

														
501.43
														
body weight pull-ups you could use the
													
																									

														
504.1
														
blue band to be your first two sets and
													
																									

														
508.51
														
two reps of warm-up then you could move
													
																									

														
510.97
														
to the red which means that would be an
													
																									

														
513.4
														
intermediate two reps two sets and then
													
																									

														
517.39
														
you would move into your five
													
																									

														
519.52
														
repetitions and three sets of that on
													
																									

														
522.34
														
the body weight now we know what our
													
																									

														
524.95
														
program is going to consist of it is
													
																									

														
527.89
														
going to be twenty three repetitions so
													
																									

														
531.34
														
we're going to do
													
																									

														
532.9
														
say four reps on here four reps on here
													
																									

														
537.31
														
and 15 reps on the bodyweight pull up
													
																									

														
540.58
														
heading back into the program you
													
																									

														
543.58
														
concede that on the template that we
													
																									

														
545.77
														
still have the normal session for Monday
													
																									

														
549.1
														
here you can see that we've got that row
													
																									

														
552.16
														
which is the 42 weight and 5 reps 3 sets
													
																									

														
557.55
														
but if I head over here
													
																									

														
560.17
														
you can see I've actually hidden a
													
																									

														
562.24
														
nother row which incorporates the
													
																									

														
565.15
														
warm-up section so we have a small
													
																									

														
567.55
														
description of what it is and what the
													
																									

														
569.74
														
band were using is but more importantly
													
																									

														
572.56
														
we have the weight the sets and reps
													
																									

														
574.75
														
again and we can fill in our volume
													
																									

														
577.63
														
values right there so again it is nicely
													
																									

														
581.17
														
laid out to see exactly what you have to
													
																									

														
583.3
														
do on that day and then you move down to
													
																									

														
585.7
														
the next day again I can throw in the
													
																									

														
589.24
														
warm-up that one and now you can see
													
																									

														
594.82
														
that it has the warm-up and session now
													
																									

														
597.91
														
we've completed the programming side we
													
																									

														
601.36
														
can see exactly what we need to do for
													
																									

														
604.39
														
each session every two to three days
													
																									

														
607.12
														
with our warmups our joint mobility and
													
																									

														
610.6
														
the actual training and work sets we
													
																									

														
613.96
														
should now have a good layout and idea
													
																									

														
616.51
														
of how to get started and the things
													
																									

														
619
														
that we need to do to actually start
													
																									

														
621.25
														
getting stronger
													
																									

														
629.8
														
you
													
																							

1
00:00:00,000 --> 00:00:04,000
welcome to programming number four we're

2
00:00:02,000 --> 00:00:06,000
going to be looking at the warm up side

3
00:00:04,000 --> 00:00:08,000
of your training and how to put that

4
00:00:06,000 --> 00:00:10,000
into your programming and your session

5
00:00:08,000 --> 00:00:13,000
why do the warm up the reason that we

6
00:00:11,000 --> 00:00:15,000
have warm ups at the beginning is for a

7
00:00:14,000 --> 00:00:18,000
number of reasons there is a lot of

8
00:00:16,000 --> 00:00:21,000
things that's going to be happening to

9
00:00:18,000 --> 00:00:23,000
prepare your body ready for what you're

10
00:00:21,000 --> 00:00:26,000
going to do in the training session

11
00:00:23,000 --> 00:00:28,000
firstly you're going to as it says

12
00:00:26,000 --> 00:00:30,000
increase your body temperature all of

13
00:00:29,000 --> 00:00:33,000
the soft tissue your ligaments your

14
00:00:31,000 --> 00:00:36,000
tendons and your muscles are all going

15
00:00:34,000 --> 00:00:38,000
to start to become warmer and this is

16
00:00:36,000 --> 00:00:39,000
good because it means they become more

17
00:00:38,000 --> 00:00:42,000
pliable and it means that they can

18
00:00:40,000 --> 00:00:43,000
actually prime themselves ready for

19
00:00:43,000 --> 00:00:46,000
action

20
00:00:44,000 --> 00:00:48,000
secondly we can use the warm up to

21
00:00:47,000 --> 00:00:51,000
prepare your body for the movements

22
00:00:49,000 --> 00:00:53,000
you're going to be doing so if you're

23
00:00:51,000 --> 00:00:55,000
going to be doing pull-ups we can start

24
00:00:53,000 --> 00:00:57,000
to prepare our body for that particular

25
00:00:56,000 --> 00:01:01,000
mechanic and that particular type of

26
00:00:58,000 --> 00:01:03,000
technique that is needed to do that

27
00:00:61,000 --> 00:01:06,000
action on top of allowing ourselves to

28
00:00:63,000 --> 00:01:08,000
physically practice we also allow

29
00:00:66,000 --> 00:01:11,000
ourselves to mentally prepare for the

30
00:00:69,000 --> 00:01:13,000
training session ahead we can use what's

31
00:00:72,000 --> 00:01:16,000
called the neuromuscular pathways which

32
00:00:74,000 --> 00:01:17,000
is what our brain telling our muscles

33
00:00:77,000 --> 00:01:21,000
what to do

34
00:00:78,000 --> 00:01:23,000
and when the preparation allows us to

35
00:00:81,000 --> 00:01:26,000
start getting that firing and start

36
00:00:83,000 --> 00:01:28,000
getting our brain ready for the training

37
00:00:87,000 --> 00:01:31,000
that we're going to be doing ahead of us

38
00:00:88,000 --> 00:01:33,000
the primary reason for warmups however

39
00:00:91,000 --> 00:01:36,000
on top of the preparation for physically

40
00:00:94,000 --> 00:01:39,000
and mentally is actually injury

41
00:00:96,000 --> 00:01:42,000
prevention so if we are prepared our

42
00:00:99,000 --> 00:01:44,000
body is absolutely ready to go it means

43
00:00:102,000 --> 00:01:47,000
the likelihood of injury of pulling

44
00:00:105,000 --> 00:01:51,000
straining spraining anything is going to

45
00:00:108,000 --> 00:01:53,000
be lowered a dramatic amount warm-ups

46
00:00:111,000 --> 00:01:57,000
are essential to make sure that you can

47
00:00:114,000 --> 00:01:59,000
train for years ahead without injury one

48
00:00:118,000 --> 00:01:62,000
of the misconceptions about warming up

49
00:00:120,000 --> 00:01:65,000
is stretching you do not want to be

50
00:00:123,000 --> 00:01:67,000
stretching cold muscles because they're

51
00:00:125,000 --> 00:01:70,000
going to be more likely to strain and

52
00:00:127,000 --> 00:01:72,000
sprain it's like a cold elastic band

53
00:00:130,000 --> 00:01:74,000
if you froze the elastic band and

54
00:00:133,000 --> 00:01:78,000
tried to pull it it's more likely to

55
00:00:135,000 --> 00:01:80,000
snap what you want to do is warm that

56
00:00:138,000 --> 00:01:82,000
muscle up warm the elastic band up and

57
00:00:140,000 --> 00:01:86,000
actually it's going to be much easier to

58
00:00:143,000 --> 00:01:89,000
stretch around and use therefore if

59
00:00:147,000 --> 00:01:92,000
we're not doing stretching what we want

60
00:00:149,000 --> 00:01:94,000
to do is the joint mobility that we did

61
00:00:152,000 --> 00:01:96,000
at the beginning of the course and you

62
00:00:154,000 --> 00:01:98,000
want to warm up in a way that you're not

63
00:00:156,000 --> 00:01:100,000
stretching so you could use myofascial

64
00:00:159,000 --> 00:01:103,000
release with foam rollers and the

65
00:00:161,000 --> 00:01:106,000
cross-balls and you can use exercise

66
00:00:164,000 --> 00:01:109,000
which is the primary way to do it to

67
00:00:167,000 --> 00:01:112,000
warm up the muscle to make it ready to

68
00:00:170,000 --> 00:01:116,000
for use on the actual training how do we

69
00:00:173,000 --> 00:01:119,000
go about doing this step one is you want

70
00:00:176,000 --> 00:01:120,000
to do a general body warm-up now what

71
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this means is it doesn't necessarily

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have to be specific to the pull-ups if

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it has a little bit of pulling involved

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that is great but it doesn't necessarily

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have to what you're trying to do is get

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the entire body warmed up and you can do

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this in many many ways one of the ways

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in parkour and a lot of parkour trainers

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warm up is through what we call

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quadrupedal movement and that means

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moving on all fours in different ways

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actually it uses the entire body and

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very quickly you can get warm in that

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way another option if you are a parkour

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practitioner is doing simple routes do

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many repetitions of a simple route that

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is very safe it allows you to start

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warming the entire body up again it is a

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whole body exercise it means that

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technically you're switching your brain

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on and you're starting to have to be

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prepared to negotiate walls and rails

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and things it's a great way of warming

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up and it allows you to prepare your

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body ready for other things so if you're

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stuck in the gym and you want to warm up

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something that is actually pretty good

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is using the rowing machine so a rowing

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machine it allows you to incorporate the

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legs and the arms it incorporates some

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pulling as well which means it is also

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going to be a little bit better

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specifically for the pulling action that

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we're going to be doing later another

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warm-up technique is what we call the

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bicep

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openers and tricep openers now these are

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introduced and they were introduced to

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me by a gentleman called Julien Pino

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from a group called strong fit and I'll

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put links in the description these are

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really really great ways of warming up

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the pulling action and opening up the

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biceps and triceps in different ways it

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enables wider range of motion and it's a

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great way of warming up and preparing

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yourself for the pulling action as you

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can appreciate there are many ways of

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warming up just ensure that you are

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doing the entire body as a general

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warmup

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you don't have to spend too long on it

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but don't absolutely fatigue yourself to

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the point where you can't do the

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training session once you've done the

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general body warm-up so your body is

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starting to become prepared you now want

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to start moving into the more specific

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type of warmup now what this means is

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that we know we're going to be doing

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pull ups for our training so we want to

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start preparing ourselves for actual

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pull ups so you go into a second stage

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of warm-up and what we can do now is

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because we've gone through all the

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variations of pulling and you now know

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where you are and you sit on the scale

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of pulling you will use one of the

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previous versions of a pulling exercise

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that we've gone through and use that as

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your warm-up as an example if for

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instance you've been working on the red

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band and we've been using that as one of

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our examples you could move all the way

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back to using the green band and use

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that as your warmup set so you use it to

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start reinforcing the mechanics and

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start getting your body used to doing

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what you're going to be doing for the

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actual work set and your training for

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another example if you're doing normal

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bodyweight pull-ups

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so you're not using the bands what you

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could do is actually use a band for the

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warm-ups so you could grab the red band

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and

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using it to help you reinforce the

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pull-up get the mechanics correct make

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sure that your brain is prepared for

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what you're going to do it also allows

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you to get your body position right and

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understand what muscle groups you're

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going to be using for the pull for when

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you go into the work sets and the normal

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pull-up

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so once you've picked what exercise you

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want to do so again if we're going to

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use the red band as the example for our

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work set the green band we could use for

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or even the blue band for our warm-up

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set you now want to do roughly two

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repetitions for two sets so you're not

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fatiguing yourself you're not doing

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anything other than working the

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mechanics you can just do this twice do

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two pools rest do another two pools and

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that is the first part of the warm-up

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for the specific section of pulling

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erect five sets of three on the red band

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you could use the green band as your

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warmup set so you do two sets for two

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repetitions so that's four pull-ups with

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the green you could then optionally put

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in an intermediate one at the blue band

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so you would do another four reps so two

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sets of two reps with the blue then you

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go and move into your work sets of three

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sets of five repetitions so your 15

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repetitions that you're doing for your

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entire training session as another

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example or let's say normal body weight

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pull up so you're working on the normal

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body weight pull-ups you could use the

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blue band to be your first two sets and

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two reps of warm-up then you could move

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to the red which means that would be an

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intermediate two reps two sets and then

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you would move into your five

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repetitions and three sets of that on

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the body weight now we know what our

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program is going to consist of it is

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going to be twenty three repetitions so

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we're going to do

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say four reps on here four reps on here

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and 15 reps on the bodyweight pull up

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heading back into the program you

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concede that on the template that we

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still have the normal session for Monday

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here you can see that we've got that row

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which is the 42 weight and 5 reps 3 sets

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but if I head over here

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you can see I've actually hidden a

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nother row which incorporates the

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warm-up section so we have a small

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description of what it is and what the

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band were using is but more importantly

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we have the weight the sets and reps

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again and we can fill in our volume

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values right there so again it is nicely

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laid out to see exactly what you have to

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do on that day and then you move down to

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the next day again I can throw in the

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warm-up that one and now you can see

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that it has the warm-up and session now

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we've completed the programming side we

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can see exactly what we need to do for

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each session every two to three days

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with our warmups our joint mobility and

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the actual training and work sets we

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should now have a good layout and idea

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of how to get started and the things

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that we need to do to actually start

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getting stronger

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you