"Do nothing that is of no use." – Miyamoto Musashi

Thought of the Day

It’s easy to take warm-ups and cool-downs for granted. We can lazily go through the motions just enough to keep the coach off our backs. But are you taking the time to get the most out of your warm-ups, cool-downs, or anything else that may feel unimportant?

At Jiu-Jitsu on Monday, I was chatting with a good friend and training partner, and it hit me that sometimes we don’t get the most out of our drilling during warm-ups. He asked how I was able to hit a mount escape so effortlessly. Was it because of my size and strength? The answer was no. The only difference between success and failure was efficiency in a very basic skill—a group class and Mufasa favorite: the shrimp (also known as the hip escape). Every class, we warm up with this movement pattern, yet it remains a challenge for many to master.

During warm-ups, it’s so easy to go on autopilot and take these drills for granted. It happens not just on the Jiu-Jitsu mats but also at Empower. We often see members—especially those who have been around for a while—taking key skills for granted. Those who have done the Girard warm-up with me about eight million times are probably thinking, Give us something novel, new, and exciting—or just let us get the barbell in our hands already!

If you’re struggling to understand why we repeat the Girard clean and snatch warm-ups, let me offer some insight. This drill breaks down key components of complex movement patterns. When done correctly and with focus, it allows us to fix issues in these movements. As an added bonus, if it’s good enough for an Olympic gold medalist weightlifter, it can probably help us stay safe and improve, too.

Sometimes warm-ups and drills may feel repetitive, but when done right, they allow you to level up, move safely, and improve efficiency. If you’re ever in doubt or unsure about why we do certain exercises, ask your coach. We’re here to help you become a better mover and apply these movement patterns to keep you safe both in and outside of the gym.

As Musashi’s quote reminds us, “Do nothing that is of no use.” If you’re slacking on warm-ups, remember—they’re designed to prepare you for success. They help reinforce movement patterns, increase functional mobility and stability, and get you ready to perform at your best.

We’re here to help you succeed in and out of the gym. Success doesn’t come from lying on a foam roller, half-hearted band pull-aparts, or slacking off during warm-ups. It comes from focus and dedication to better movement. Next time you think about coasting through your warm-up, think again—this could be your opportunity to build good habits and achieve long-term success.

Tuesday

1.   1.    7 sets

1 snatch grip deadlift

1 snatch pull

1 snatch

1 OHS

2.   2.    20 minute amrap

30 sec Handstand hold

30 sec Squat hold

30 sec L-sit hold

30 sec Chin over bar hold

3.    3.   10 rnds

7/10 cal Echo bike

1 legless rope climb

4.     4. Push Jerk

3-3-3-3-3

5.     5.   10 rnds

30 sec push ups

30 sec Russian KBS

1 min rest