After the success of my body weight training; Home Edition PDF (available from woodfordshop.com) I thought it would be important to complete a short PDF on full body activation/warm up.
A high level warm up consists of.
1. ROLL (Mac Iron Fitness)
4. CNS INTENSIVE (HIGH FREQUENCY STIMULATION)
Activation should consist of stimulation of muscle groups that due to a number of reasons (posture, poor training programs etc) are “weak” and the neural activity to these muscle groups is poor. This is why activation of these areas is critical not just for performance but also for prevention of injuries. Once these areas have been activated then a high frequency, CNS intensive movement can be used to enhance fast twitch motor unit recruitment via explosive/complex motor pattens (eg: sprints on the spot, star jumps etc).
In this PDF I will program points 3 & 4 to best prepare you for physical exercise. I have designed 3 different “Activation” programs for you to use before training/competition.