The BEST Bench Press Warm Up Routine

The Wenning Warm-Ups are a combination of 3 exercises performed for 3-4 rounds prior to your lift that help you enhance movement technique and prime 2 "weak links." Today you'll learn from ‪@mattwenning2164‬ and ‪@VaughnWeightlifting‬

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Research
Rep Ranges
-Yessis M.(1983) Soviet Sports Review formerly yessis review of soviet physical education and sport. Volume 18, No. 3 Sept 1983

Warmup enhancing soft tissue bonds contractile properties
-Komi, P.V. 1975. Faktoren der Musckelkraft and Prinzipien des Krafttraining, Leistungssport 5 (1).
-Turner, A. (2018). Routledge Handbook of Strength and Conditioning: Sport Specific Programming for high performance. London and New York Routledge.

Reduce injury
-Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986–12000.
-Attwood, M., Roberts, S., Trewartha, G., England, M. and Stokes, K. (2017). Efficacy of a movement control injury prevention program in an adult community rugby union population; a cluster randomized controlled trial. BJSM, October, 21.
-Hennessy, L., Gilligan, K., and McCarthy, C. (2005). Speed and agility development following a 6-week functional training program in young rugby players. Second Annual Scientific Meeting Program, Faculty of Sports and Exercise Medicine, September 23.
-Hislop, M.D., Stokes, K.A., Williams, S., McKay, C.D., England, M.E., Kemp, S.P. and Trewartha, G. (2017). Reducing musculoskeletal injury and concussion in schoolboy rugby players with pre-activity movement control exercise program: A cluster randomized controlled trial. British Journal of Sports Medicine, 51(15) 1140-1146.
-Jeffreys, I. (2017). RAMP warmups: More than simply short-term preparation. Professional Strength & Conditioning. 44,17-23.

Performance and rate of force
-DeRenne, C. (2010). Effects of Postactivation Potentiation Warm-up in Male and Female Sport Performances: A Brief Review. Strength and Conditioning Journal, 32(6), pp.58-64.
-Jeffreys, I. (2007). Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6) 12-18.
-Costa, P.B., Medeiros, B.D.O., & Fukuda, D.H. (2011). Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength and Conditioning Journal, 33(6), pp.71-79.
-Asmussen E, Bonde-Peterson F and Jorgenson K. Mechanoelastic properties of human muscles at different temperatures. Acta Physiologica Scandinavica. 96:86–93 1976.

Priming/potentiation
-Miyamoto N, Wakahara T, Ema R. et al. Further potentiation of dynamic muscle strength after resistance training. Med Sci Sports Exerc. 2013; 45 (7) : 1323-30.
- Jo E, Judelson DA, Brown LE, et al. Influence of recovery duration after potentiating stimulus on muscular power in recreationally trained indviduals. J Strength Cond Res. 2010 ; 24 (2) : 343-7
-Suchomel TJ, Sato K, DeWeese BH, et al. Potentiation following ballistic and non-ballistic complexes: the effect of strength level. J Strength Cond Res. 2016 (7):1825-33.
- Seitz LB, deVillarreal ESS., Haff GG. The temporal profile of post activation potentiation is related to strength level. 2014; 28:706-15.
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