Hey Middle and Long-Distance crew!

The way we warm up can have a positive effect on our performance, especially in the early stages of the race.

Recent studies are finding that the use of high intensity exercise and a loaded resistance exercise with 10-15min rest before we race, will have positive effects on our VO2 kinetics and muscle/tendon efficiency.

It is recommended that we experiment with a warm-up protocol that involves a light warm up at 40-60% of our max HR for 5 min, followed 5 minutes later by a high loaded resistance exercise (4-6 sets of 5RM).

A lack of available equipment for loaded exercise can be substituted with 4-6 sets of max sprint efforts for 10 seconds.

Now we’re ready to race in 10 minutes!

Go and dominate them off the start line!!

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