warm up
Standardizing Jump Test Conditions for Reliability: A Protocol Checklist
Footwear, arm swing, gaze, and warm-up quietly wreck jump test comparisons. A locked protocol checklist backed by three studies on what actually to control.
Why the First Warm-Up Rep's Velocity Is Noisy and Should Be Cut From Your Load-Velocity Regression
The opening warm-up rep runs slower than rep two or three. Here is the neuromuscular reason, the data behind it, and how to fix your load-velocity line.
Morning Priming Sessions Before Competition: Evidence Review
Two controlled studies test whether a morning priming session before competition raises afternoon power and readiness, plus the exact protocol.
The Velocity-Based Warm-Up Protocol: An IMU-Driven Activation System
Stop guessing when you're warm. This step-by-step protocol uses an 800Hz IMU to track neuromuscular activation and confirm you're ready for your top set.
Why Warm-Up Velocity Predicts Daily Performance: An 800Hz IMU Data Analysis
How warm-up set barbell velocity predicts daily 1RM and power output, analyzed through 800Hz IMU data and the academic literature on readiness assessment.
The Velocity Target Warm-up System: An 800Hz IMU Protocol for Scientific Pre-Lift Preparation
RPE-based warm-ups guess at readiness. The Velocity Target system uses IMU checkpoints, like 0.85 m/s on the bar, to confirm the nervous system is primed.
How to Warm Up Before Heavy Lifting: No Time Wasted
Only have 15 minutes before you lift heavy? Here's an efficient warm-up protocol for squats, deadlifts, and bench at 90%+ 1RM, with coaching cues.
Foam Rolling Before vs After Workout: A Research-Based Analysis
Foam roll before training and you may lose strength; skip it after and DOMS can worsen. We analyzed 25 RCTs plus IMU data to find the timing that works.
Why Static Stretching Before Lifting Is Bad: Research Proves It
Static stretching before a lift isn't neutral. Behm's meta-analysis found it cuts strength by 5.5% and power by 1.9%; see the VBT-measured velocity drop.
Warm-Up Acute Effects on Performance Research
Different warm-up protocols shift power, velocity, and strength within minutes, not weeks. See the timing windows and PAP evidence behind it.
PAPE: Post-Activation Performance Enhancement Science
One heavy set before you compete can change your vertical. This PAPE guide covers activity selection, rest windows, and CMJ tracking to time your peak.
Sport-Specific Warm-Up Design: Evidence-Based Protocols
Random warm-ups waste your PAP window. This protocol sequences muscle activation and movement prep with exact timing, then checks readiness with IMU data.