Get the Most Out of Your Warm-up

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 03/27/19)

You know - sage lifter that you are - that the purpose of your warm-up is to prepare you for the work ahead of you that day. You know it’s important, and you know that whether you’re going to squat 145 lbs or 345 lbs for your work sets, it is neither prudent nor productive to simply load the work weight on the barbell and have at it without the appropriate warm-up.

But . . . there is an additional purpose to the warm-up. Perhaps it’s not even an additional purpose, but rather a purpose that is merely hidden in the concept of preparing for the work ahead. Put simply, you can (and should) use your warm-up to become a better lifter.

The weights are (relatively) light when warming up, so this is a great time to work on refining your technique. Because you haven’t yet reached the soul-crushing, mind-altering load that is your work weight for the day, the warm-up is when you can spare some mental bandwidth and put into practice any changes or cues that you and your coach have recently discussed.

Maybe you’re trying to fix some pesky knee slide in the squat. Break out the TUBOWs and get to squatting. Perhaps you’re attempting to improve the bar path in the press or the bench press. The warm-up is a great time to do exactly that. Are you inconsistent when it comes to hitting depth in the squat? Grab a coach (or a fellow well-informed lifter) and ask him or her to check your depth as you warm-up.

The warm-up is a precious time. A magical time. Don’t just plow through it - get the most out of it. You can finish your warm-up a better lifter than when you started. Don’t miss out on this opportunity.

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Week 2022.04.11

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Congratulations to everyone who competed at this past weekend’s Testify Strengthlifting Challenge and thank you so much to everyone who helped out! Judges, loaders, table officials, those who helped set up and tear down - you all were wonderful, and we absolutely could not have done it without you!

This Week’s Conditioning

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2022.02.07.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2022.01.17.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2021.12.20.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2021.12.20.

Get Thee to a . . . Gym?!

/ Testify Strength & Conditioning/

In Shakespeare’s day, “nunnery” was simply another word for “gym.”

When it comes to getting stronger, you know that technique is important. You know programming is important. Nutrition is important (that’s right, if you’re eating 75 grams of protein per day, you might be a very strong 8-year-old . . . someday). The equipment you lift with and on is important. So many important things!

But, do you know what is most important?

Consistency. It ain’t sexy, but it’s the truth. And you know it’s the truth. You know that you’ve seen people doing silly, ridiculous stuff in the gym for years, and some of them have even gotten pretty darn strong. Know why?

They. Do. Not. Miss.

In other words, they don’t miss a training session. You might have the greatest technique ever seen and the greatest program ever written, but if you only show up to train once a week, or if you train for two weeks and then skip the gym for three weeks, it doesn’t matter. It’s like having a billion dollars on the moon - it doesn’t do you any good.

If you’ve been inconsistent, then here’s your new mantra: Just show up. That’s it. Don’t miss a training session. Starting back up again after a lay off? Start light - do whatever you need to do to get your butt back in the gym, even if it’s just for one lift that first day. But get your butt there (the rest of you will accompany your butt, of course - that’s how this works).

Start with one day, and Just. Show. Up.

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Week 2022.04.04

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Reminder: The gym will be closed for training this Saturday, 04/09/22, as we are hosting the annual Testify Strengthlifting Challenge.

This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2022.01.31.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2022.01.10.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2021.12.13.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2021.12.13.

The Squat: Vertical Will Happen . . . Eventually.

/ Testify Strength & Conditioning/

For both new and experienced lifters, a common problem in the squat is that of trying to make the back angle become more vertical right away as the lifter starts the ascent. In other words, the lifter is lifting the chest when he starts his ascent instead of maintaining his “lean” and driving his hips up.

If you have this problem, here’s something to remember: Vertical will happen eventually, but wait for it.

In other words, your back angle will become more vertical eventually - we do finish the lift in a completely upright position - but don’t try to make your back angle more vertical (i.e., don’t raise your chest) - right away. It makes life difficult, uncomfortable, and it makes for a weaker squat.

Drive your hips. Stay in your lean. Stay leaned over. Keep your chest pointed at the floor. These are simply different cues for the same motion, and reminding yourself that “vertical happens eventually, but wait for it” might be a good reminder for you as well.

So, unlike Jester and Maverick, don’t go vertical - at least not right away. As always, we hope this helps you get stronger and live better.

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If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

click here to start today

Week 2022.03.28

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Reminder: The gym will be closed for training on Saturday, 04/09/22, as we are hosting the annual Testify Strengthlifting Challenge.

This Week’s Conditioning

Option 1
”Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2022.01.24.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2022.01.03.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2021.12.06.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2021.12.06.