Stop Wasting Your Warm-Up: General vs Specific & What Matters Most

Send us Fan MailWarm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.0:00 Introduction0:45 Importance of Warmups2:37 Warmups and Injury Prevention4:05 Evolution of Warmups7:08 Dynamic Warmups10:22 Coaching Clients Through Warmups13:28 Exercise Selection for Warmups16:23 Static Stretching and PNF20:37 CARs vs Pails and Rails23:59 Specific Warmup28:47 Warmup for Remedial Exercises32:19 Foot and Ankle Activation34:14 Advanced Warmup Strategies37:10 Power Training Warmups43:47 Tracking Devices in Warmups45:33 Plyometrics and Elderly Population48:53 Personal Warmup Preferences52:13 Conditioning and Strongman Warmups56:03 Warmups for General PopulationStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.