The RAMP warm-up is the most scientifically proven warm-up to prepare your body for competition. The acronym 'RAMP' stands for: R aise - Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation. A ctivate - Engage the muscles in preparation for the upcoming session 1. Raise Your Heart Rate With Something Active So let's start with the R in RAMP. We need to get your heart rate and breathing up. This can include spinning your legs on a bike, jog on a treadmill, star jumps, running on the spot, or some high knees; these are all good exercises for increasing that heart rate and getting those muscles moving.
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Ramp-up, or ramping sets, are the necessary stepping stones between your first warm-up set and your "working," or prescribed, sets in a given exercise. If you lift heavy in the gym — whether. R.A.M.P. is one of the most effective warm-up methods athletes and trainers use to prepare the body for the physical activity ahead, improve performance and reduce the risk of injuries. The "Raise" Phase Ramp Up the Right Way Coaching If your workout routine has been on pause, here's how to hit play on progress and be kind to your body. Last updated: June 30, 2022 5 min read You can still make long-term progress even if you take time off from working out. The key to a solid ramp-up is to work slowly and be gentle on yourself. You walk into the gym (after having driven there) and walk up to the squat rack and complete your 'warm up'. You get under, un rack the bar and perform 1, 2 maybe even 3 sets if you're feeling particularly tight that day. That's it. You're now ready to begin to ramp up set by set and start your workout. Apparently, the above qualifies.
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Programming Ramp Up Sets for Hypertrophy. In my 12-week Functional Hypertrophy Training Program, one key staple of the program was the use of strategic ramp up sets for each movement in a training day. While many programs fail to instruct this minute detail, I wanted to clearly make it a priority because of a few key advantages strategically. 1) 10 goblet squats (descending by 1 each round: 10, 9, 8.. 1) 15 jumping jacks (remains constant: 15 each round) 30 seconds of rest or less (try to decrease rest time as reps descend) Push-ups. Proceed with knowledge, strategy, and goals in mind and reap the benefits of an intelligently designed movement-specific ramp-up program. Here is an example of a full body dynamic warm up that can be used before any type of training session: Example Dynamic Warm Up. Jump Squats- 10; Seal Jacks - 15; Prisoner Squat - 10 The RAMP protocol focuses on 4 key areas; Raise, Activate, Mobilise and Potentiate and is designed in a way that it can be universally applied to any sport or activity (1). Additionally, the scientists who created the RAMP model also highlight that athletes, coaches and practitioners need to re-evaluate the way they think about a warm-up (1).
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A RAMP warm-up, developed by Dr. Ian Jeffreys, can be very useful (for both trainers and participants) in making sure that the body is well prepared and ready for the coming exercise. RAMP stands for: R aise body temperature which can be done by doing a 5-10min pulse raiser such as a jog. Ramping sets are the simplest way to rapidly build strength. By adding weight to your lifts you'll progressive overloading your body and get strong, jacked, and develop a superhuman physique. All you need to do is add weight to the barbell, pick up heavier dumbbells, and make small improvements.
Luckily, strength and conditioning coach Dr. John Rusin developed a method called "ramping up" which includes a set of rules that take away the guesswork. He explains ramping up: Ramping up. In other words, you will ramp up on intensity while ramping down on volume. This plan is presented in the four workouts below: Workout 1. 6 sets x 3 reps with 80% of your 1 rep max (18 total reps) Workout 2. 4 sets x 4 reps with 80% of your 1 rep max (16 total reps) Workout 3. 3 sets x 5 reps with 80% of your 1 rep max (15 total reps)
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The Ramp Warm-Up is perhaps the most important piece of the training session. Anyone that knows me knows that I thrive on systems, structure and planning. Thus I am always searching for new systems and structures that allow me to provide a better service to my athletes and clients. The following is an example of a volume ramp consisting of three workouts for each muscle group. It is based on an increase in training volume from workout to workout. Workout 1. 4 sets x 8 reps for each muscle group. Use 65% of your single rep max. Workout 2. 6 sets x 8 reps for each muscle group. Use 65% of your single rep max.
