FUEL TO
PERFORM
ATHLETE’S TRAINING NUTRITION &
RECOVERY GUIDE
Your warm-up isn’t just about
breaking a sweat before training.
It’s an opportunity to prepare
yourself physically and mentally.
- COACH KYLE
ELITE.KPSTRENGTH.COM
[email protected]
@KPSTRENGTH ON INSTAGRAM | TWITTER | FACEBOOK
ABOUT COACH KYLE
Kyle Paraggua is the CEO of KP Strength & Performance.
Certified through the NSCA and Precision Nutrition,
Coach Kyle is known for his Pro Sports Performance
coaching and results-driven training for athletes world-
wide. He’s completely dedicated to helping every athlete
perform better and reach their elite athletic potential.
Since taking early action and stepping into the industry in
2011, Coach Kyle has trained pro athletes from the NBA,
NHL, OHL, Team Canada figure skaters, and many youth
athletes and teams.
Whether training in-person or online, Kyle believes in combining real world
experience and a research-based approach to movement, injury-preven-
tion, and performance enhancement to take athletes to the next level.
3 PRINCIPLES FOR AN EFFECTIVE WARM-UP
Ever seen an athlete so eager to start a training program that he rushes or completely ignores his
warm-up? I’ve seen it many times. Athletes go through the motions without much awareness, often
looking slow and sluggish. Maybe you’ve been in this situation too. Maybe you aren’t sure how to
warm up effectively.
Starting a training program is exciting, but the benefits you gain from it directly depend on how well you
do your warm-up. A poor warm-up (or the lack of a warm-up altogether) increases the risk of injury
and decreases performance in training. An effective warm-up does the exact opposite.
A successful warm-up prepares you physically and mentally. It sparks a momentum leading you into
your training session and ultimately leading you to become a better athlete. Here are three princi-
ples for a perfect Dynamic Warm-Up.
1. STRUCTURE
A warm-up without structure can break the flow and momentum prior to training. But if you have a
system in place, it’s easier to progressively gear up to readiness. Whether you start from static to
dynamic, ground-base to multi-directional movement, or activation to movement prep, a structured
warm-up prepares you well for training. More importantly, it keeps the structure simple and enjoy-able,
making preparation fun and motivating.
2. EDUCATION
The warm-up session is the best time to learn fundamental movements. This is your chance to master
basic movements like Squats, Hip-Hinges, Lunges, etc. It’s also a great time to polish up some skills
like deceleration, acceleration and jumping. It may seem boring, but it plays a role in progressively
improving your performance.
3. MINDSET
Your approach to your warm-up determines your approach to your training session. When you
warm up with purpose, focus and precision, chances are you will approach your training in the
same manner. Having a positive mindset during warm-ups is very important for building self-confi-
dence and preparing you mentally for your training sessions. A more focused and confident athlete is
better at executing the task at hand. This can be as simple as taking a few minutes to visualize a
successful training or practice session.
Your warm-up isn’t just about breaking a sweat before training. It’s an opportunity to prepare your-self
physically and mentally.
DISCLAIMER: PLEASE CONSULT YOUR PHYSICIAN OR DOCTOR BEFORE
YOU START ANY OF THE EXERCISES SHOWN IN THIS BOOK.
5 COMPONENTS OF THE COMPLETE
ATHLETIC WARM-UP
1. SELF-MYOFASCIAL RELEASE (1 MINUTE DURATION)
Foam or ball rolling, and other soft tissue modalities are very helpful with increasing blood flow, and
addressing the feeling of “tightness.” This can aid an athlete to feel better prior to progressing from
their warm-up.
FOAM ROLL EXERCISES:
Foot Calves
Hamstrings Adductors
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
1. SELF-MYOFASCIAL RELEASE (CONTINUED):
FOAM ROLL EXERCISES:
Glutes
Upperback
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
2. GROUND-BASED ACTIVATION/MOBILITY (2 MINUTES DURATION)
After completing the SMR techniques, it’s now time to actively stretch and activate those muscles in the
same area. This area is where you can also do additional corrective exercise to fix faulty move-ment
patterns. Make sure to do each repetition correctly and with focus.
SUPINE ACTIVATION EXERCISES:
90/90 Breathing
Supine Leg Raise
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
SUPINE ACTIVATION EXERCISES (CONTINUED):
Supine Knee Hug Glute Bridge
Supine Glute Bridge March
Glute Bridge Walk
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
PRONE ACTIVATION EXERCISES:
Prone Glute Activation 90 degrees Prone Trap Raise
Prone Y Raise Prone T Raise
Prone W Raise Prone Behind The Neck Press
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
QUADRUPED ACTIVATION EXERCISES:
Prone Glute Activation 90 degrees Fire Hydrants
c) Quadruped T-Spine Rotation
Bear Crawl Adductor Stretch T-Spine Rotation
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
KNEELING ACTIVATION EXERCISES:
Pallof Press Split Squat ISO ½ Kneeling Hip Flexor Stretch
Kneeling Pallof Press w/ Twist
BRIDGE ACTIVATION EXERCISES:
Push-up Plank Yoga Modified Push-up
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
BRIDGE ACTIVATION EXERCISES (CONTINUED):
Adductor Plank
Long Adductor Plank
Side Plank
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
3. STANDING ACTIVATION/MOBILITY (2 MINUTES DURATION)
In this component, we are just progressing from the ground-based activation exercises and moving
onto more standing-based activation and mobility. You can also apply other corrective exercises in this
area.
STANDING ACTIVATION/MOBILITY EXERCISES:
Standing Hip Rotation
Lunge Matrix
Squat to Stand
Banded Hip Flexion
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
4. MOVEMENT INTEGRATION (3 MINUTES DURATION)
This is where you progress from doing static standing activation to integrating movements dynami-
cally. We are going to put everything together and apply them while moving in linear or multidirec-
tional plane.
MOVEMENT INTEGRATION EXERCISES:
Forward Knee Hug Ankle Grab Single Leg Reach
Loaded Hybrid Mobility Medball Lateral Lunge to Overhead Reach
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
5. NEURAL ACTIVATION (5-8 MINUTES’ DURATION)
The last component of the warmup is to “prime” the central nervous system (CNS) and prepare it for
explosive movements during training.
LINEAR SPEED WARMUP EXERCISES:
A-Skip Pattern B-Skip Pattern
C-Skip Pattern A-Skip Switch
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
LINEAR SPEED WARMUP EXERCISES (CONTINUED):
A-Skip Double Switch
MULTIDIRECTIONAL SPEED WARMUP EXERCISES:
Lateral Shuffle Stick
Crossover
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
MULTIDIRECTIONAL SPEED WARMUP EXERCISES (CONTINUED):
Hip Turn
Back Pedal
PLYOMETRIC WARMUP EXERCISES:
Double Leg Snapdown Single Leg Snapdown
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
PLYOMETRIC WARMUP EXERCISES (CONTINUED):
Snapdown Vertical Jump Single Leg Snapdown Vertical Jump
Ankle Jump Snapdown Broad Jump
Lateral Skater Hop Drop Jump
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
MEDICINE BALL WARMUP EXERCISES:
Medball Push Press
Medball Underhand Toss
Medball Fake Throw
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
MEDICINE BALL WARMUP EXERCISES (CONTINUED):
Medball Front Toss
Medball Side Toss
CLICK THE IMAGES ABOVE FOR EXERCISE VIDEO TUTORIALS
SAMPLE WARM-UP
*There are definitely more exercises for each
1. SELF-MYOFASCIAL RELEASE
You can do a full body roll or choose 2-4 areas to roll.
1A) Hamstrings 1set 10-12roll
1B) Glutes 1set 10-12roll
2. GROUND-BASED ACTIVATION/MOBILITY
Choose 1-3 activation based on your areas of weaknesses. Also, you don’t have to choose one from
each category.
1set 4-10reps
1set 4-10reps
1set 4-10reps
3. STANDING ACTIVATION/MOBILITY
Choose 1-2 mobility drills.
3A) Standing Hip Rotation 1set 4-10reps
1set 4-10reps
4. MOVEMENT INTEGRATION
Choose 1-2 movement integration drills.
4A) Walking Knee Hug 1set 20yards
4C) Loaded Hybrid Mobility 1set 20yards
5. NEURAL ACTIVATION
Choose 1-3 neural activation drills. Depending on you training day, choose to do one of the catego-
ries. For example, if your training day involves mostly plyometric then it’s best to do the plyometric
warmup.
1set 6reps
1set 3reps
1set 4reps
*There are definitely more exercises for each category, I’ve only given a few that I often prescribe to my athletes. However,
the exercises given should be enough to optimize your warmup. In the end, it’s all about keeping it as simple as possible,
making it complex can potentially drain you before you start your training session.
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