How to prepare for a training session could arguably be one of the most important and underrated factors in overall performance. It has also been a very controversial subject in the industry – with heated arguments on either side of numerous factors related to preparation:
- Stretching versus No Stretching
- Static Stretching versus Active Stretching
- Long Warm-up versus Short Warm-up
- Light Cardio pre and Stretching post versus
- Different types of “Active stretches” – detrimental or not
- Levels and intensity of the cardiovascular component of the Warm-up
There are literally thousands of articles and blogs and online forums and chat rooms related to the subject of the “Warm-up”. Most of the arguments focus on irrelevant topics of so-called “experts” just stirring up controversy to garner attention. In reviewing literature, it’s always important to identify two important factors:
- Is it based off proven scientific principles?
- If so, is the applied methods proposed make sense based on the scientific principles listed?
Having reviewed all of the articles and all of the relevant scientific literature out there, one important question must be raised, that is not discussed in today’s industry:
Is a “Warm-up” even necessary for success in sport and/or sports performance?
The answer quite simply is NOT yes, it is NOT no; it is a more complicated answer of “possibly, but it is so far down on the “importance” list that the title of the entire concept needs to be changed.” If there is an actual scientific breakdown on what is needed to prepare for an actual training session/activity/sport, this can be easily explained and exemplified:
- Absorption of force
- Accepting body weight and re-directing force
- Elevation of tissue temperature (hence, the “Warm-up”)
- Identifying end range of controllable motion of each joint – at variable speeds, including dynamic
- Isometric strengthening and control at each of the controllable ranges at each speed (building the threshold of stored elastic energy)
- Activating stretch-reflex mechanisms that can occur at each joint (utilizing the stored elastic energy)
- Combining multiple joint motions with the same aforementioned concepts – commonly referred to as joint mobility
- Similar isometric and stretch-reflex mechanisms into new ranges of controllable motion once it is achieved
- Stability of joints
- CNS activation and stimulation
Note the consistent concepts of an efficient routine before activity – is not “warming up”, but really preparing joints and muscles that cross the joints. This does need to be stated – there is definitely a need, with scientific basis, for elevating tissue temperature. Elevating temperature can lead to more efficiency in the other 9 aspects if it’s implemented correctly. However, it is only one out of ten different aspects to ensure overall efficiency. It doesn’t need to be as extensive as shown in a lot of literature out there. One final point to remember on each aspect is:
An efficient pre-routine is a training system that must be progressively overloaded over time.
The above statement could not be truer. Many clients ask us questions such as this repeatedly: “Why do we ‘warm-up’ for 45 minutes? We don’t have this much time before practice or games!” Simple answer? This is NOT a warm-up, it is part of the training system! ALL of the above concepts can be progressively overloaded across the macrocycle, to ensure each joint/muscle is prepared enough for the rigorous demands of what the sport/activity requires. It’s that simple. We are NOT just “warming up” for the activity/training session for the day. All of these factors are why the term “warm-up” truly is DEAD and has very little relevance is scientific based sports performance. The term needed for a “pre-routine”?
CNS ACTIVATION MUSCLE/JOINT PREPARATION SYSTEMS (CAMPS)
The term CAMPS really encompasses what is occurring throughout a routine that needs to be implemented before activity. Think of the need to implement and progress each of the 10 aspects mentioned above. And think of how it can be incorporated into CAMPS. Break it down into 5 main sections:
- Foot/Ankle Preparation
- Elevation of tissue temperature and General Preparation of Joints/Muscles
- Local Joint Isolation
- Joint Mobility/Stability
- CNS Neuromuscular Stabilization
Foot/Ankle Preparation
Everything starts with the ability to absorb force at various speeds, accepting body weight (especially with body weight over one foot), and re-directing force. Every sport, every activity – even just basic human function – revolves around these concepts. No matter how much “range of motion” or “mobility” an athlete has – if the sport/activity requirement demands exceeds the ability to absorb, accept, and/or redirect force, the body will guard against itself. The human body has phenomenal defense mechanisms. Simply, if the body cannot control a range of motion, it will guard out of that range – hence the “tightness” that might be felt, but a warm-up or a stretch will not fix. It is termed Foot-ankle Preparation because this is the first point of contact with motion. All of the muscles that cross all of the joints of the toes, forefoot, rear-foot, and ankle joints must be able to absorb, accept, and redirect force upon ground contact – at all speeds and all angles required for the sport/activity that is being prepared for!
As always, these are trainable effects that can be progressed over time – as with any training system. This is the entire concept behind CAMPS – this is a system of training that is taking exercises designed to absorb, accept, and redirect force of muscles that cross the joints of the foot/ankle upon ground contact, to prepare it over time to meet the demands of the sport/activity. Just like lifting weights, metabolic conditioning, or even speed work – it is all periodized and progressed across a macrocycle to gain more efficiency OR maintain optimal efficiency. There can be a period of applying an exercise into action. This is why you see many of our athletes “jog the recovery” in between exercises. Yes, this will elevate tissue temperature; but it also applies the concept of joint prep starting at the toes joints and working up the body. This will reinforce the pattern over time.
Elevation of Tissue Temperature and General Preparation of Joints/Muscles
The concept of elevating tissue temperature can now be discussed. It is definitely secondary to absorb/accept/redirect force because of all the guarding patterns that can ensue without a proper beginning to the routine. It can strategically be placed here because it can lead to more efficiency in the later phases. This elevation is also a progressive overload over time. Meaning that energy systems can be trained, even during CAMPS. Looking at an example like football, it can easily be identified that the primary energy systems used during this sport is Anaerobic Alactic Capacity and Anaerobic Lactic Power. It doesn’t mean these are the only energy systems used, it’s just the primary ones used. Since the actual training system after CAMPS will predominate in these systems, other systems can be used during CAMPS. Hence, more Aerobic, or even Anaerobic Lactic Capacity (ALC). Football is a 3-hour game. There are long drives. There is an aerobic component. Ability to efficiently tolerate lactic acid buildup and express maximal power output is a trainable effect that can be progressed over time. Why not use this section of CAMPS to focus on Aerobic Capacity/Power, or ALC? Some of the most efficient CAMPS are out longest. And we extend it and advance it in response to the development seen over a macrocycle. We’ve implemented CAMPS that are 15 total minutes in length during the first microcycle of an off-season, and progressed it to 40-50 minutes (with heavy advanced plyometrics and speed mechanics during CAMPS) in the final microcycle of an off-season. Why? Because the clients continuously built up more of an Aerobic base and micro-progressed tolerance of lactic acid over the course of the overall training system.
Also note that this section is “supporting body weight.” Meaning everything is on the feet. This will continue to progress and challenge the concepts of absorbing/accepting/redirecting force. There is also various stages of each isometric progression and development – increasing the trainable effect of storing elastic energy and applying it. This is why each joint is categorized by the following:
- Activation Preparation
- Isometric strengthening at end ranges of motion at slow/fast speeds
- Basic forms of stretch reflex
- Activation
- Skip Rhythm –Individual – Introduction of concepts of low grade plyometrics through the foot/ankle joint with an advanced stretch reflex across the designated joint
- Skip Rhythm Continuous – same concept as Rhythm, but increase speed equals increase challenge of both concepts
- Skip Power – the ultimate high level of absorb/accept/redirect force across the foot/ankle joints – along with increase limb speed to overload and challenge storing elastic energy and applying it
- Active Motion
- An end range of controllable motion is now identified, there can be tension put into the tissue at this range (the active ‘stretch’ of tissue slightly beyond the end range)
- Micro-progresses the body to tolerate slightly new ranges beyond the current threshold
Local Joint Isolation
This is where the position of the body is on hands/knees, side lying, supine, etc. Without the external independent variables of supporting the body weight and dealing with forces from ground contact, a lot of emphasis can be placed on a single joint motion. There are some isometric forces into one plane with a concentric/eccentric action across another plane; but the concept will be simply to isolate an action in one place across one joint
Note that this is really efficient at increasing a controllable range of motion because all the emphasis can be places on the single action. And every action can have a Pause and a Reflex action. Just like in the above section, there is need to identify and get isometrically strong at an end range of controllable motion. Once this stored elastic energy is increased (in the set for the day as well as over time), the reflex mechanism can be applied. It’s important to recognize that a stretch-reflex does have an isometric component between the eccentric load and the concentric contraction. It’s just too fast that it can’t be seen. Hence, pure isometric strength off of variable speeds of eccentric loading is the key to building an efficient stretch-reflex. It’s also important to note these stretch reflexes are constantly seen in all sports/activities. It is the rate limiting factor of true preparation for demands of a sport – and it is definitely a trainable effect that needs time and progressions to be maximized and developed.
Joint Mobility/Stability
This is taking the exact concept above and combining joint motions. As opposed to just abduction of the hip joint – joint mobility can be extension of the hip joint combined with abduction of the hip joint. Once all of the ranges are isolated for the simplicity of maximizing the ranges of motion, the combination of planes of motion will be the true transfer into sport.
Also keep in mind that once a good amount of range of controllable motion and joint mobility is achieved, stabilization of joints is necessary. This is why there are a lot of isometric, multi-joint motions at the end of this phase. A good example is a Single Leg (SL) Quarter Squat and reach. If the absorption/accepting/redirecting of force is achieved; and ranges of hip flexion/extension/adduction/abduction/rotation is obtained; and the mobility of the hip joint is increased; NOW is the time to stabilize the hip joint. This exercise is perfect, and can be intensified over time to increase the challenge of this concept.
Neuromuscular (CNS) Activation
At the final stages of this training systems routine of CAMPS, a constant overload is applicable. This is where dynamic motions can be extremely efficient. Also, recreating the “theme of the day” by high-speed joint motions and stretch-reflexes OFF the ground, but lower joint loading. Linear acceleration can be linear wall drills. Lateral days can be lateral wall drills. Backwards emphasis days can be back lunge series or back lateral wall drills. Forward multidirectional can be multidirectional wall drills. Absolute speed can be Ankling drills.
No matter the chosen exercise sequence, three important factors are necessary for efficiency in this phase. Very dynamic actions are necessary to overload conscious activation of limb speed. Stretch reflexes can be challenged and micro-progressed of the action off the ground – meaning typically in the Transitional Phase of motion. The joint loading should be minimal to allow for pure CNS activation without independent variables of extreme levels absorbing and redirecting force possibly interrupting the overall goals of CAMPS. Keep in mind the full speed sprints will be a part of the training session; but the CAMPS just needs to heighten the activity of the CNS before this extreme joint load to allow efficiency of the high speed movement drills.
Conclusion
All of the above can be found in the CAMPS section of the BPS University. Many of the old terminology revolve around “Active Dynamic Warm-Up” and concepts like that. While that terminology is correct, it is just incomplete. For a full concept of hundreds of examples of each of the phases of the BPS CAMPS system, check out the Exercise Database and the full breakdown in Coaching Videos.
Because this system is so important to the overall system of training any athlete or fitness enthusiast any level in any sport/activity, a full breakdown is see in Coaching Videos. It was one of the first things uploaded to this University; and absolutely has to be fully understood and implemented and cannot be ignored.