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[whitewolf]

I have added some special warm up exersises for my classes as listed below.
They might be a little different but i think that they assist in the actual teaching .

1-all jog in circle as they go around they simulate scooping up a expedient wpn like a rock, stick, pipe and swing it-then they continue on and do it again -continue till run is completed by instructor

2-jog in place and have palms up in front of face striking out till instructor says stop

3-get in push up position- spread legs-move forward strike out with right palm bring it back switch to other go to center and go backward to beginning spot. cdontinue till instrucot says stop- this one is hard-good for endurance.

4-on back-shrimp to one side kick out towards a knee -shrimp to other side repeat till instructor stops.

5-walk in circle-when instrudtor says go stop turn to center-shadow box -jab/cross/liver strike/hook/knee strikes-instructor says go they stop turn continue walk till it is repeated.

all these are done from the circle-after thiese done=go right into block the clock and then into individual self defense tactics-pairing off the class to partners.

 WW

[shastana]

Sir, that sounds great.  Adding the combo cardio and response skill in one warmup can save you some time.

That got me thinking back to the training I was given in the 90s when stretching and warmups were still a main stay.  I didn't see the need to stretch first, and instead would like to warmup with basic movements, circular rotations, and stationary practice 1/2 speed.  Then we'd go right into the repetition and partner training.  After sweating it out, we would work on precision and power, then finish off with cardio and PT.

I found later that the three muscle groups, reflexive, strength and endurance...can either complement or stress each other based on the progression and tempo of the warmups.

Finally, now I'm almost 40 and taking it slow, working up to a peak, then slowing it down works just fine.  Then a couple hours after workout, I try to get a little stretching in, mostly back and legs, sometimes the neck.  Stretching after a workout really helps me to recover quicker.

But as for the warmups, I experimented with all sorts of combos...cardio, tech, strength...tech, strength, cardio....strength, cardio, tech (the hardest for me), and finally found that whatever makes it more difficult, taking the gas right out of you first, is the most realistic training because you are at your lowest performance level but have to overcome it with mental focus.  And the mental focus had to be tested every workout otherwise I was making it easy on myself.  What good is that then?

Thanks for sharing and good luck on the warmup series.  I say mix it up every session, so the mental focus has to be there, no cruise control.

[whitewolf]

Shastana-thanks for reply-sense I only have about a hour to instruct-the combination of warm up/self defense movements saves time-plus the target group is now thinking of self defense immedately-i asked a finess trainer about what i was doing and they agreed-so-ill keep it up when ever possible.

As for stretching-do what makes your body feel good-some stretch a lot some - myself-i never stretch-the teaching and working with my students is the way i get limber.

Couple thoughts from a old ww-
1-get a stress test taken-
2-stretch early in am and before you work out-afterwards also-but dont overdo it
3-when you can do stretches while sitting in a car/on a plane/walking-and hold in place before relaxing-
4-check to see if your diet is effecting you being tired or sleepy....

guess thats it for now-WW (ELB) "speed of light"

[shastana]

Thanks!  Stress test, I get one of those every time my wife decides its her turn to "be heard"    We eat well, meat and veges mainly, little to none alcohol, outdoor exercise.  Maybe need more sleep, work less, play more?  I don't know, hopefully I'll make it to 70 and still be taking names like the wolf, I'll set my mind on it and just do it I guess.

[whitewolf]

ok brother-you will make 70- its easy- ww

[grlaun]

as a shameless plug - you could add this:

http://www.hockscqc.com/shop/product389.html

[whitewolf]

Thank you-ww

[redcap]

Whitewolf, I disagree with the need to stretch before exercising, despite having advocated it in the past on my 'StreetBoxing-The Workout' video (1993). I never believed it really as I figured most injuries occur during the activity when the muscle etc is already warm. Also humans are not designed to have to stop and stretch properly before running/fighting for our lives so I have never included it in my training and have never had an injury. I do tend to 'build up' the class and their activity and focus level by doing activities related to the techniques rather than 'warm ups' and stretches but it is not the same thing as a dedicated warm up session. But as usual, everyone's mileage may vary. The two cited works are both highly regarded medical papers.
Redcap

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071358/

"First, some people believe that a compliant muscle is less likely to be injured. From the basic science research, we find that an increase in tissue compliance due to temperature,14
immobilization,15 or fatigue16,17 is associated with a decreased ability to absorb energy. Although increased compliance is not the equivalent of stretching, no basic science research shows that an increase in compliance is associated with a greater ability to absorb energy. Second, most injuries are believed to occur during eccentric contractions,18 which can cause damage within the normal range of motion because of heterogeneity of sarcomere lengths.19,20,21,22 If injuries usually occur within the normal range of motion, why would an increased range of motion prevent injuries? Third, even mild stretching can cause damage at the cytoskeletal level.23 Fourth, stretching some-how increases tolerance to pain—that is, it has an analgesic effect.24,25,26 It does not seem prudent to decrease one's tolerance to pain, possibly create some damage at the cytoskeletal level, and then exercise this damaged anesthetized muscle. Of note, no basic science evidence suggests that stretching would decrease injuries. Finally, some basic science data suggest that a warmup may help to prevent injuries.27"

and this one:

http://www.bmj.com/cgi/content/full/325/7362/468

"Conclusions: Stretching before or after exercising does not confer protection from muscle soreness. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury, but the generality of this finding needs testing. Insufficient research has been done with which to determine the effects of stretching on sporting performance. "

[grlaun]

ok brother-you will make 70- its easy- ww

Yes, just don't get killed by the death before you get there...

[Professor]

Warm up should be an EXPECTED part BEFORE class.  Don't waste your hour of instruction.   They should be there early and ready for instruction.

Create lessons that progressively move up the intensity. 


Even if each of your warm-ups last 2 minutes, you have wasted over 15% of your class.   

[redcap]

...Create lessons that progressively move up the intensity.  ...

Totally agree. Even when I believed the warm up myth I made sure the warm ups were activity related and built up the intensity as we went. When I trained in Kyokushin Karate teh first 20 minutes were done warming up with the same repeated moves. In fact, you knew if you were 5.7 minutes late they would be doing the 53rd Chuck waza Wang Kai or whatever that punch you never used when sparring was called.
Redcap

[whitewolf]

Understand what all are saying-but---first of all the owner of the finess center i am going to give a seminar/class to next week asked that i put some cardio exersises first-
so--i am going to do it- (got to get paid- )
also the exersises i mentioned are related to self defense (I will be telling the class that before we start)
The class will be over a hour long so it should not effect the tactics part
thanks though for the input- WW

[Kentbob]

What for one person may be a myth is not necessarily true for the next.  For myself, I can put out a greater level of effort in my advancing years by doing a five minute warmup of sorts, and then stretching out muscles.  For me, I firmly believe it has resulted in less injury.  My shoulders, back, knees, and hips all thank me after I've done a decent warmup.  They thank me even more if I include regular stretching after the workout. 

As for cites, I have none, but research has shown that stretching after a workout can decrease Delayed Onset Muscle Soreness.  In addition, having a greater range of motion will contribute to having a greater "normal" range of motion.  I personally would like to be able to stand at parade rest without having my shoulders hurt, and I know several people who feel the same.  Likewise with being able to do a proper overhead squat or snatch, which I cannot do because of decreased range of motion over the years.  If one does not stretch with the intent of increasing range of motion, at least stretch with the focus on maintaining current range of motion. 

Kent

[Webby]

My Father is 84. He started doing an exercise routine in 1947. He strech's, doe's sit-ups. He doe's not drink or smoke. He looks about sixty. I've always felt that he is so healthy because he's always laughing and joking. I always use humour when I'm teaching a class. It puts people at ease and people tend to remember happy times.

Tense people are injured people !
     

[whitewolf]

all good inform here-i got to tell u guys though-here is the way i warm up....seriously.

No warm ups at all-i just get on the floor-either box/roll/teach/learn-i warm up as i train
for me it is best-if anything i have class jog around mat and do combat related exersises

lately sense i have axcess to the athletic pool i swim afterwards -then to weight room

thats my story and i am sticking to it--

guess i am just a lucky bugger- WW (elb) "speed of light" and getting faster (in my own
mind)