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Warm-up Flow
In today's episode, I give some more examples of the RAMP protocol I use, to optimise my warm-up, which sets myself and my clients up to get the most out of our training sessions.
I mention a number of videos on my YouTube channel, to address common areas of tension, (like upper-crossed syndrome) as well as the specific warm-up flow I like to use to:
Raise
- Heart rate
- Respiratory rate
- Core temperature
- Blood flow to working muscles
- Viscous fluid to specific joints
Activate
- Fire up the stabilisers
- Connect to prime movers
- Integrate synergists into compound movements
Mobilise
- Release tension in tight muscles
- Increase range of movement
- Align the joint to optimise movement patterns
Potentiate
- Practice/warm-up/ramp up sets
- Refine technique and skill
- Up-regulate central nervous system
I use this protocol for my professional fighters, general population one-on-one clients, and group classes, which I tailor to the individual's needs, as well as what the intent is for the upcoming training session.
Content mentioned:
Warm-up flow: https://www.youtube.com/watch?v=xc-oZUs3tvM
Upper-crossed syndrome: https://www.youtube.com/watch?v=-5vF0xTYcvk
Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.
"I shouldn’t be in the position I am right now."
The odds were stacked against me:
● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life
● Caught up with the wrong crowd, stealing, drugs, skipping school
● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000
14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins
#coachedbykobes
#livetrainperform
#mindsetandperformance
Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!
https://www.coachedbykobes.com/
View all episodes
By Shaun Kober
5
55 ratings
In today's episode, I give some more examples of the RAMP protocol I use, to optimise my warm-up, which sets myself and my clients up to get the most out of our training sessions.
I mention a number of videos on my YouTube channel, to address common areas of tension, (like upper-crossed syndrome) as well as the specific warm-up flow I like to use to:
Raise
- Heart rate
- Respiratory rate
- Core temperature
- Blood flow to working muscles
- Viscous fluid to specific joints
Activate
- Fire up the stabilisers
- Connect to prime movers
- Integrate synergists into compound movements
Mobilise
- Release tension in tight muscles
- Increase range of movement
- Align the joint to optimise movement patterns
Potentiate
- Practice/warm-up/ramp up sets
- Refine technique and skill
- Up-regulate central nervous system
I use this protocol for my professional fighters, general population one-on-one clients, and group classes, which I tailor to the individual's needs, as well as what the intent is for the upcoming training session.
Content mentioned:
Warm-up flow: https://www.youtube.com/watch?v=xc-oZUs3tvM
Upper-crossed syndrome: https://www.youtube.com/watch?v=-5vF0xTYcvk
Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.
"I shouldn’t be in the position I am right now."
The odds were stacked against me:
● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life
● Caught up with the wrong crowd, stealing, drugs, skipping school
● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000
14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins
#coachedbykobes
#livetrainperform
#mindsetandperformance
Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!
https://www.coachedbykobes.com/