Performance Warm Up Protocol

No one likes warming up. so here is how I prepare for my speed sessions. Electro-acupuncture is the most effective way to activate a muscles, relieve muscle tightness & prime the nervous system for whats about to come.

This protocol potentiates the system for speed days.

  1. Phrenic Nerve

    1. innervation to the diaphragm- essential breathing muscle

    2. Intra-abdominal pressure for spine stability and hip mobility

    3. diaphragm shares muscle fibers with psoas your primary hip flexor- hip flexors are key for speed

  2. Glute Med Posterior

    1. Powerful hip stabilize for abduction & extension

  3. Flexor Hallucis Longus

    1. This muscle to the big toe is key in creating ankle stability /stiffness

Follow this up with 1-2x 10m sprints, 5+10m Sprints 10+10m Sprints, 15+10m Sprint and finish with up 3x 20+10m sprints.

Always time your sprints and track your progress.

james werner