General & Specific Warm Up

Warm ups are an important part of a training session. Warming up ensures the body is ready to train by increasing blood flow, loosening muscles, and increasing heart rate. There are two main types of warm ups: General & Specific.

General Warm Up

Each workout must begin with a general warm up. The warm up period will last 5-10 minutes; or as long as you think until you are ready. Warming up prior to a workout drastically reduces your chance of injury.


Types of General Warm Ups:




Jump Rope



Specific Warm Up

This warm up will be used right before your working sets for an exercise. We break up the exercise in two parts. Specific Warm Up Sets & Working Sets.

For Example: Squat 135lbs for 3 sets of 5

Specific Warm Up: Squat 45lbsx5, 95lbsx5, 115lbsx5

Working Set: Squat 135lbsx5, 135lbsx5, 135lbsx5


The specific warm up will be used to further prepare your body for a set. Although not required to be added to a routine they are highly recommended.

Dedicate & Succeed,

Justin Kukla