The Evidence-Based Warm-Up Guide [ebook]
Most of us warm up because we're supposed to tick the box, not because we know what actually works. This guide pulls together the best current research on warm-up practices—what improves performance, what reduces injury risk, and what's mostly just tradition.
It's not a protocol to follow, but a range of options. It's a summary of what the evidence shows across different sports, training types, and goals, so you can make informed decisions about how you warm up and why.
What It Is
A 17-page PDF summarising peer-reviewed research on warm-up strategies for performance and injury "prevention". Covers performance enhancement studies, injury prevention data, physiological mechanisms, dynamic vs static stretching, Post-Activation Potentiation, timing and duration guidelines, and sport-specific applications.
What You Get
- Immediate PDF download with research summaries across warm-up modalities.
- Key findings from systematic reviews show that warm-ups improve performance in 79% of measured criteria and reduce injury risk by 30–60%. Nice.
- Insight into what works for strength training, sprinting, cycling, swimming, team sports, and general fitness.
- Practical takeaways on duration, intensity, dynamic vs static stretching, and compliance.
- Evidence on Post-Activation Potentiation (PAP), FIFA 11+, and RAMP protocols.
- Clear guidance on when certain approaches matter and when they don't.
Who This Is For
You want to know if your warm-up is backed by something other than gym culture or what your high school coach told you. Things have certainly changed. You're not looking to tick some boxes, just a clear understanding of what research says works, so you can adapt it to your training, sport, or schedule, and be ready to bring it!
How To Access
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