Hello!
Welcome to the Performance Essentials e-mail course!
I am Ryan DeBell, founder of Movement Fix. I put this e-mail course together with renowned strength and hypertrophy expert Dr. John Rusin to help show you the key components needed to perform at your highest level in your training sessions.
Over the next 6 days I will be sending you one e-mail per day with information to help you improve your training sessions by explaining the how and why with a video and article for different topics related to performance.
Here is What You Can Expect:
Day 1 – Performance Warm Up
Day 2 – When and How to Train Skills
Day 3 – How and When to Use Strength Training
Day 4 – Hypertrophy Training
Day 5 – Intelligent Conditioning
Day 6 – Performance Recovery
Let’s begin by looking at how it all starts: the warm up.
How to Warm Up for an Optimal Training Session
There are 4 main components needed for any proper warm up. They are:
- Soft tissue prep
- Dynamic stretching
- Movement patterning
- Neural priming
Rolling on a foam roller or riding a bike for 10 minutes to prepare for squatting is not the most effective use of your time or way to maximize the effectiveness of your training session.
Instead, spending 5-10 minutes going through the above sequence followed by ramp up sets of the biggest lift you will be performing for the day is a more effective method.
To see an example of how to do this, click here.
Tomorrow we will be discussing when and how to train skills, specifically the olympic lifts.
Until then,