How Should I Warm Up? RAMP Protocol Explained | CSCS Chapter 14

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Optimize your warmup by implementing the following four-phase model: Raise, Activate & Mobilize, and Potentiate (RAMP). The RAMP model takes athletes and trainees from resting to ready for training in as little as 10-15 minutes, incorporates general aerobic activity, specific muscle activations and joint mobilizations, and finally uses sport- or activity-specific potentiation exercises as a “bridge” between the warmup and subsequent workout.

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TIME-STAMPS
00:00 – Intro
00:21 – RAMP Protocol
00:40 – Raise
01:32 – Activate and Mobilize
02:15 – Potentiate
03:15 – Full Warm-up Example

RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
https://amzn.to/3oGhS2W

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

#Warmup #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video—it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: https://bit.ly/2GLzZn4

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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.

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MUSIC CREDIT
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