3 Simple Keys To Success In The Weightroom

Apr 6th, 2015

Category: Training

3 Simple Keys To Success In The Weightroom

1) It all starts with the warm up.

Many people get this confused as to think they really just need to be “warm” to get going. Meaning they can walk in with a sweatshirt on and be primed and ready to go. Now don’t get me wrong, you can do that, if you want to have a half-ass workout.
When we warm up our athletes we make sure they have a dynamic warm up first and foremost.  This is taking your body through ranges of motions that not only loosen you up but activate very critical components to your lifting session such as the nervous system and increases range of motion so you can get deep into that squat or pull a good deadlift without worrying about snapping in half from poor range of motion.


Example Dynamic Warm Up – Everything done in 10 -15 rep range.
-High knees, butt kicks, roll over into v sit, iron cross, hamstring swings, hip swings, calf raise, pogo jump, mountain climbers, fire hydrant circles.


2) Warm up sets with your main lifts.

Now this is the warm up after the warm up. Let’s say today is squat day. Your first true working set is going to be 315 lbs.  We don’t want our athletes just going over there and slapping 3 plates on each side.  We gradually ramp up the weights to reach that desired weight.  This dials in on technique, enhances neuromuscular efficiency (the ability to recruit the proper muscles), and allows the joints to prime themselves for the heavier loads to follow.


Example warm up sets for main lift.
45 x 10
135  x8
185 x 5
225 x 3
275 x 1
300 x 1
315 is first working set
note: each persons 1 rep max will determine what kind of warm up they have.  This is very general and easy way to apply a good warm up to your main lifts.


3) Challenge yourself.

This seems like a no brainer but I see way too often people working out with such small tiny weights and expecting results.  One of the best feelings in the world is getting better each time you step foot in the weight room. One way to constantly push yourself is to get stronger than you were before.  This could be through one rep or ten reps.  We all know that a one rep max of 200 to 225 is getting stronger.  But many people fail to realize that if you could hit 200 for 3 reps and improved 200 to 5 reps then you my friend have just become better and stronger.  Remember this the next time you are lifting, push yourself to be better than you were yesterday.

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