• What Does A W10 Warm Up Include?

    By The W10 Team
     

    “If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race”- Grand Heidrich

    You don’t need me to tell you that warming up before training is a good idea. The quote above, however, is very telling.  Warm ups need to be effective, to the point and simple. There is sometimes a risk of paralysis by analysis when it comes to warm ups. Address the key areas, get a bit of a bead on, and prepare yourself for whatever your session starts with through some movement prep.

    At W10 we have 4 stages to our warm up before we get into the nitty gritty of strength training, or any training for that matter.

    Warm up

    Pulse Raiser

    As simple as it sounds, get some blood flowing. 3 minute ramp on the bike, 500m row, high knees on the spot. This acts not only as a way to increase blood flow, but also to mentally switch off from the day’s goings on and to get your head in the gym.

    Mobility

    Improving mobility/restoring adequate range of motion through our joints is incredibly important before we train. We work through a systemic approach moving up the body joint by joint as you can see in the video below we go ankle, knee, hip, spine, shoulder.

    Stability/Activation

    Being mobile without having stability in the right places is a recipe for disaster. “Core” and glutes get a big focus from us as they are very often fast asleep due to our largely sedentary lifestyle, and considering they play a vital part in stabilising the pelvis, it's in our interest to wake them up.

    Movement Prep

    This comes just before the meat and bones of the workout and is more session specific. “Greasing the groove” if you like and becoming more efficient in the movement patterns that are just about to become challenged through load.

    “What happens when you load a bad pattern? You get really good at sucking.”- Eric Cressey

    Below is a video taking you through our W10 “10 point warmup” covering the mobility and stability components I spoke about above.

    https://www.youtube.com/watch?v=Elt9ZC-jV78

 

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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428