Q&A – What are the Intention Movement Primers in a Warm-Up?
Written by Tino Marini
This question came to us from one of the followers of our online Invictus Athlete Program and we thought you might be wondering the same thing so we asked Athlete Development Coach, Tino Marini, to answer it for you all to benefit from.
Q: I have a couple of questions regarding the Movement Primer portions.
- Are they supposed to serve as a warm-up?
- What is the intention and the load in regards to the rest of the session?
I am not sure if these portions should be treated as preparatory work for the rest of the session and thus performed with light weights or if they should be treated as an integral part of the day and, as such, load should be heavier.
A: The movement primers should serve as activation and as a part of your warm-up. Each day we will post something that should be incorporated into your own warm-up. Warm-ups are extremely individual so you should take what’s applicable to you and apply it. Work your problem areas and use the blog and our 11+ years worth of articles as guidance. Use the search engine to find what you’re looking for. Read: How to Create Your Warm-Up SOP for more on this.
In terms of loading, percentages are based off of your most recent 1-RM BUT these are guidelines.
- Always work by feel and prioritize mechanics over load.
- When you feel good, push the percentages and loading. When you feel off work lighter and prioritise movement quality and mechanics.
- If there is no percentage prescribed, work based on feel.*
* Read: Using Rate of Perceived Exertion for Gym Longevity for more on this.
If you need more individual guidance or have more questions. Shoot us an email at info@invictusathlete.com. We’d be happy to help!
