WARM UP PROTOCOLS FOR THE BIG 3
The idea of the warmup is to stimulate and not annihilate. We do not want to reach our top set in a fatigued state because we spent too much energy in the warmup. When the loads are low, such as in a bodyweight squat, we could very easily perform 10-20 reps, but as the load increases, we reduce the reps to ensure we are not fatiguing the body before reaching the tops sets - even if that means we are only performing 1 rep for some of our warmup sets.
FOR EXAMPLE A WARM UP FOR A 200KG SQUAT:
1. ACTIVATE
Core Activation - front plank (2x30 seconds), side plank (2x15 seconds per side), McGill Curl Up (2x5 reps/leg) Glute Activation - single leg glute bridge (2x30/leg), Lock Clam (2x30/leg), can include other glute warmups here (e.g. banded side walk, hip abduction, etc.) + any other prescribed activation exercises.
2. MOBILISE
Dynamic Hip Stretch (sitting in the bottom of a squat position - perform dynamically, don’t sit and hold in a static stretch position) (Shoulder Mobility exercises may be necessary if the lifter struggled to put the barbell on their back for example in a low bar back squat) + any other DYNAMIC mobility exercises (perform only if necessary - some lifters won’t need to do extra mobility work).
3. WARM UP
Bodyweight squat x 20 reps x 1 set
Empty barbell x 10 reps x 1 set
40kg x 8 reps x 1 set
60kg x 6 reps
80kg x 4 reps
100kg x 2 reps
120kg x 1 rep
140kg x 1 rep
160kg x 1 rep
180kg x 1 rep
Some lifters may be happy to go from 180 straight to 200kg, however keep in mind that a very effective option is to slow it down further and do a 190kg before the 200kg.
4. TRAIN
Now that the warmup is complete, it’s time to perform the working sets!
ANOTHER EXAMPLE FOR A 200KG DEADLIFT:
1. ACTIVATE
Core Activation - front plank (2x30 seconds), side plank (2x15 seconds per side), McGill Curl Up (2x5 reps/leg) Glute Activation - single leg glute bridge (2x30/leg), Lock Clam (2x30/leg), can include other glute warmups here (e.g. banded side walk, hip abduction, etc.) + any other prescribed activation exercises
2. MOBILISE
Dynamic Hip Stretch - useful for some sumo deadlifters, but probably not necessary for most conventional deadlifters (sitting in the bottom of a squat position - perform dynamically, don’t sit and hold in a static stretch position) + any other DYNAMIC mobility exercises (perform only if necessary - some lifters won’t need to do extra mobility work)
3. WARMUP
Empty barbell x 10 reps x 2 sets
40kg x 8 reps x 1 set
60kg x 6 reps
80kg x 4 reps
100kg x 2 reps
120kg x 1 rep
140kg x 1 rep
160kg x 1 rep
180kg x 1 rep
Some lifters may be happy to go from 180 straight to 200kg, however keep in mind that a very effective option is to slow it down further and do a 190kg before the 200kg.
ANOTHER EXAMPLE FOR A 100KG BENCH PRESS
1. ACTIVATE
Shoulder Activations - Lock Big 3 for Shoulders (2x10-15 per position), Lock Lat Pull (2x10-15 per side) Some lifters may also benefit from including Core Activation - front plank (2x30 seconds), side plank (2x15 seconds per side), McGill Curl Up (2x5 reps per leg) + any other prescribed activation exercises
2. MOBILISE
Some lifters may benefit from performing thoracic mobilisations + any other DYNAMIC mobility exercises (perform only if necessary - some lifters won’t need to do extra mobility work
3. WARMUP
Empty barbell x 10 reps x 2 sets
40kg x 8 reps x 1 set
50kg x 6 reps
60kg x 4 reps
70kg x 2 reps
80kg x 1 rep
90kg x 1 rep
95kg x 1 rep