Looking at the “RAMP”
Warm up Method
In this article we will look at this method of warming up created by Ian Jeffery one of the board members of the UKSCA (United Kingdom Strength and Conditioning Association).
When writing this article I will using the exact text used to describe what “RAMP” is then applying it to a powerlifting “RAMP” style warm up. The text will be taken from the exact “RAMP” article linked in the references section at the end.
The “RAMP” article writing is in italics and my own points in normal text.
What is
“RAMP”?
RAMP stands
for
1/ Raise
This phase has the aim of elevating
body temperature, heart rate, respiration rate, blood flow and joint fluid
viscosity via low intensity activities.
Ian makes a
great point which is highlighted “Given the limited training time a strength and conditioning coach has
with the athletes, and the contribution that warm-up can play in the training
process, this phase can be dedicated to movement skills and/or sport skills.
Over a training year these activities can contribute a massive amount of time
dedicated to developing these key elements”.
A warm up is
the first part of any session and can influence how the workout goes, A crap
warm-up means a crap session and increased chance of injuries. Everyone knows
why we warm up;
-
Prevent
injury
-
Prepare
ourselves for the upcoming performance
-
Warm
the muscles to be worked
-
Mentally
prepares the athletes for the game or match
2/ Activate and Mobilise
Ian: This phase has two key aims
1. To activate key muscle groups.
2. To mobilize key joints and ranges
of motion used in the sport.
In terms of specific activation, the
inclusion of this will depend upon the needs of the athlete and/or the sport.
In some instances, where key muscle groups may need to be stimulated, exercises
can be selected that target these key muscles. This can often involve exercises
traditionally associated with prehab such as mini band routines, rotator cuff
exercises, glute bridges, overhead squats etc. This is a time efficient method
of including these exercises in the training programme, and the extent of this
phase will depend upon the individual sport and the individual athlete’s needs.
The achievement of the mobilization
phase of the warm-up takes a radically different approach than the traditional
static stretching approach. Rather than focus on individual muscles, the
approach is to work on movements. This has a number of key advantages. First,
the dynamic nature contributes to maintaining the elevation effects of the
first period. Secondly the movements are more specific to those found in the
sport, and thirdly it is extremely time efficient.
In a warm up
to activate certain muscles would be using bands and foam rollers to increase
ROM (Range of Motion) and to activate particular muscles before the training
session. Using bands to pull the shoulder blades together then squeezing the
lats, rhomboids to activate them. When a muscle’s length has been increased,
the amount of force and strength that can be put down is drastically increased.
It is
important to free up all angles and planes of motions the body works in
especially for the athletes sports. If he/she cannot move through a plane of
motion then flexibility and mobility training need to be done.
However in some
sports if the athlete can reduce the distance they have to work their
performance will increase.
E.g. A squat
going from a narrow close stance to a wide stance reduces the range of motion
the athlete has to work in.
Ian: The term ‘potentiation’ refers to
activities that improve effectiveness, and in the case of the warm-up involves
the selection of activities that will improve the effectiveness of subsequent
performance. This phase of the warm-up will see a gradual shift towards the
actual sport performance or workout itself, and will normally involve sport
specific activities of increasing intensity.
The potentiation phase of the warm-up
can have two aims.
1. The first, and most common aim, is
to increase the intensity of exercise to a point at which athletes are able to
perform their training/match activities at their maximal levels.
2. The second, and least common
application, is to select activities that may contribute to a super-maximal
effect, where the activities chosen contribute to an enhanced performance
effect, via the utilisation of the post-activation potentiation (PAP) effect.
This stage
of the warm up the athlete should have warmed up to an intensity that matches
what will happen in a game situation. The second stage would be doing a
movement or exercise that is harder than the actual event. An example of this
would be doing a warm up set with more weight than the working sets.
Another key
point in this stage as it acts to reinforce the athlete’s technique for the
upcoming event. It forces the athlete to think about what they are doing
especially when the intensity is high (which means there is a lot of weight
being lifted and or the difficulty of the exercise has increased).
Powerlifting RAMP Method
Stage 1: Raise
A simple
pulse raising activity such as exercise bike for 5 minutes or some bodyweight
squats. This will get the heart rate elevated, increase synovial fluid
production.
Stage 2: Activate and Mobilise
Perform foam
rolling on all necessary muscles combined with band and dynamic stretching.
This will increase the muscle length and range of motion.
Foam roll;
calves, hamstrings, glutes, quads, lower and upper back.
Bands; hips,
glutes, shoulders
Stage 3: Potentiate
Increase the
intensity of the exercise through the warm up doing movements that replicate
the intended training session or event.
Squats;
-
Barbell
for x amount of reps
-
20%
for x amount of reps
-
40%
for x amount of reps
-
60%
for x amount of reps
-
70%
for x amount of reps
-
Working
weight etc
You can
choose to do a set which is harder than the working sets this will cause a post-activation
potentiation (PAP) effect.
I have been
part of a study which used this method of post activation potentiation. The
study was conducted at Teesside University (my uni). It involved me doing pre
test my 1RM squat max which I attained 205kg. A week later doing my max
standing vertical jump where I got 48cm. The next part of the study I did was
my 3RM based off that max which was 190kg. Immediately after doing my 3RM I
then did a max vertical jump test where my score went from 48cm to 52cm.
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Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
Great reading your blog post
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