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Barbell Club Phase 9

Posted 23rd August 2015 by Josh Schouten

Folks here is the new Barbell Club sessions for the next 4 weeks.

Phase 9 

As we go through a change of phase we are looking for a new emphasis. Now the reps are coming down and we head into a intensification phase we need to pay more attention to the Warming Up properly.

What are the benefits of a warm up?*

Performance may be improved, as an appropriate warm up will result in an:

  • Increased speed of contraction and relaxation of warmed muscles
  • Dynamic exercises reduce muscle stiffness
  • Greater economy of movement because of lowered viscous resistance within warmed muscles
  • Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
  • Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
  • Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
  • Allows the heart rate get to a workable rate for beginning exercise
  • Mentally focused on the training or competition

*courtesy of –