Topic: Warming up at meets

[Tom Banister]

This post is intended to be primarily for master's lifters, but I'd like to hear any input.

What strategies do people use for warming up at competitions? How do you balance the need to "get warm" against the need to have as much energy as possible on the platform? It seems very important for us old guys to be really careful with that. I know I need a lot more warm up than I did in my 20s or even 30s. But I also know my work capacity isn't what it used to be.

[Paul LaDuke]

Great topic Tom.

I am a 40yo weightlifter and have competed 4 times in the last 12 months. I have done a lot of reading on the topic and also asking questions of other lifters that I have met. I have condensed it to this method for me:

I start with 5-10 minutes of general warm up and light stretching. I want to work up a light sweat and get loose. I usually do a lot of work with just the bar. Front squats, back squats, OHS, drop snatch, good mornings, RDLs looking at warming up the core temperature and readying the CNS.  I don't want to do a lot of hard stretching because research has shown that to inhibit power production.  I want a movement stretch, not static hold.

I then start my specific warm up for the snatch by performing some power snatches and drop snatches with about 40kg. Once I feel pretty good there (after about 2-3 sets of 3 reps), I then start my reps. I count reps wanting to take about 7 reps in the snatch working from 70% of my opener to about 95% of it. I perform 1 rep about every 2-3 lifters on the platform. So I want to start that routine when I am about 20 reps out or so.

I use the same routine for the clean and jerk but feel that I only need about 5 reps to get where I want to be and only work from 80-95% of my opener. I also will skip jerks at times as they take a lot out of me, especially as they get heavier. I want to start my warm up reps about 15 reps out from my opener and perform a rep every 3 lifters.

I like this routine and will usually perform the routine 1-2 times during the week of competition. Practicing the warm up lets me know a lot about the timing and how I feel - good or bad. I can then make the adjustment to start earlier and get more warm up time or start a bit later and use less warm up so I don't fatique myself.

There is a lot to think about for warm up. I would strongly suggest practicing it several times before a meet and get it down to a science for your personal situation.  It really boils down to get warm and loose and then count the reps you want for warm up.

[Dane Hussey]

Alot depends on your age and the amount of time required to recover between warm up attempts. Also you should take into account the location of the competition. For example, I recently competed in El Paso, altitude 3762 feet. I am basically at sea level. Fortunately, the altitude difference had no effect due to my many years of running.
My warm up routine in competition does not vary much from training. Don't want to make any drastic changes just because of competition. For me it is just a very heavy snatch and C&J workout with some changes that may have to be incorporated. i.e. the 1 kilogram rule that either you or another lifter may use. You have to be ready to adapt to the possibility of ever changing situations.
I start off with stretching (approx 15 min), then use a broom stick, progressing to the empty bar to warm up for the specific lift. If you normally take an attempt every 2 min in training, and are going to take 5 warm ups, figure at least 10 min (counting the time to take each warm up attempt-this varies per individual). Check the score cards for the number of attempts before you. This can also change during the course of the competition, so be prepared. You should then have a fairly good idea as to when to begin your warm ups.
I had the pleasure of counting attempts at the recent Pan Am Masters for fellow WE member, Jack Dluzen. I'll tell you,  it scared the living daylights out of me, but all worked out well.
Keep in mind that the competition itself can become very fluid, and you will have to adapt to the situation. Perhaps an extra warm up or just going through the motions with a bar (or "air bar", kindof like an "air guitar").   

[Matt Erdman]

I warmup the same way for both. The objective is the same either way. I do a curcuit of SLDL, BNP, and OHS with the bar and a clean grip. I avoid stretching unless something feels tight. I've recently been doing overhead squats with a clean grip and barefoot to increase my flexibility. I use the bar, then a light weight. After that I go into snatches. It takes about 10 minutes total.

[Jack Dluzen]

warm ups  hhhmmm im 52 yr so they tell me. .. i  stretch my shoulders out good , then i work on my  squat position , i sit in the squat , working as low as i can get, then doing a couple of squats mimicking a squat out of a snatch or clean, as far as weight i try to  start warm ups  with 60% of my 1st attempt and work up to about 85% of my first att.  if i have to wait more than i thought between atts, ill  drop weight  and do a snatch or c&j to  keep loose , and yes as dane said , some times the attemps do change alot before  its your turn to lift, then i just do   squats to  keep my bottom poistion loose, no weights ,  oh and to all on the forum , dane 's counting of  attempts and helping  pick att weights , was a  very big help , it was crazy how many times attps were changed ! once again thaks dane  ! gravity is evil   

[Shaun Le Conte]

1st step in any warmup for me is to take a dose of ibuprofen

[Tom Banister]

Shaun, I don't know if you meant that post to be humorous, but I sure thought it was funny. Kinda sad too, aging bodies, we do what we gotta do.

Everyone, thank you for the responses. The conclusion I'm taking away is; there doesn't seem to be any established rules of thumb. People just do what they find works for them. I guess that makes my plan to simulate meet conditions every few weeks sound like a good idea.

[Pete Church]

"1st step in any warmup for me is to take a dose of ibuprofen"

Shaun,
I second that! Alieve for me....
I also try to take a hot shower if possible.