We live in a busy world, and we often find ourselves fitting our sessions into tight time windows. This can lead to poor habits and neglecting the basics, and the warm-up is usually the first part of the workout that’s scrapped

Bad move! Structured correctly, a good warm-up can contribute to injury prevention and give you space to work on areas of strength and technique that are often missed

It’s not just about your muscles, heart, and lungs. A good warm-up can be crucial in preparing your mind to perform. Moving through a consistent, repeatable routine can provide a psychological cue or ‘prime’ as a trigger to establish your best mindset pre-session or race

The RAMP warm-up

Dr Ian Jeffreys developed the Raise, Activate, Mobilise, Potentiate (RAMP) protocol. It allows for an efficient and progressive warm-up that focuses not only on preparation for the session or race ahead but also on a longer-term development process

NMTBP breaks down the components of the RAMP warm-up strategy

Raise: elevating body temperature and heart rate

The first phase of the RAMP protocol is to raise the body’s core temperature and increase heart rate. This phase involves performing low-intensity exercises for 3-5 minutes that get the blood flowing and start the process of preparing muscles for action

Common exercises in this phase include:

• Light jogging
• Jumping jacks
• High knees
• Arm swings

The goal is to elevate your heart rate while gradually increasing muscle elasticity. A raised core temperature increases enzyme activity, improves oxygen transport to muscles, and reduces joint stiffness, making the body more pliable and ready for more strenuous movements

Activate: engaging key muscle groups

Once the body is warmed up, the focus shifts to activating the critical muscle groups that will be involved in the workout or sport. This phase involves performing exercises that engage specific muscles, ensuring they are switched on and ready for action

Some examples include:

• Glute bridges to activate the glutes
• Scapular retractions for upper back muscles
• Planks or dead bugs for core activation

Activation exercises often mimic the movement patterns used during the workout, preparing the neural pathways and increasing muscle readiness. This phase also addresses muscle imbalances, mainly focusing on stabiliser muscles that are crucial to injury prevention

Mobilise: enhancing joint mobility

After the muscles are activated, mobilising the joints through a range of motion specific to the activity is essential. This phase helps improve flexibility and joint function, which are critical for smooth, unrestricted movements during exercise

Some mobilisation exercises include:

• Hip circles or lunges to mobilise the hip joint
• Arm circles to enhance shoulder mobility
• Ankle rolls to prepare the feet and lower legs

Mobilisation drills help loosen tight areas and improve dynamic flexibility, allowing the joints to move more freely during the workout. Dynamic stretches, as opposed to static stretches, are used to ensure that the muscles stay active and responsive

Potentiate: maximising neuromuscular readiness

The final phase of the RAMP warm-up is potentiation, which involves ramping up the intensity to mimic the actual demands of the sport or workout. The exercises in this phase are explosive and fast, designed to maximise the neuromuscular system’s readiness for the high-intensity movements to come

Common potentiation exercises include:

• Short sprints
• Jump squats or box jumps
• Explosive push-ups
• Agility drills

This phase prepares the body for peak performance by increasing the nervous system’s firing rate, improving reaction times, and enhancing coordination. It’s particularly beneficial for athletes and anyone involved in high-intensity or power-based activities. The idea is to “potentiate” or amplify the body’s readiness to perform at its best

Why RAMP is superior to traditional warm-ups

Traditional warm-ups often focus heavily on static stretching or low-intensity aerobic exercises. While these methods can increase body temperature and improve flexibility, they fail to activate and mobilise muscles and joints in a way that directly translates to performance.

RAMP, on the other hand, is a progressive warm-up strategy that:

• Tailors the preparation specifically to the workout ahead
• Includes dynamic, functional movements that reflect the actual demands of the activity
• Enhances neuromuscular readiness, allowing for better coordination and power output
• Minimizes the risk of injury by ensuring that muscles are both active and mobile

This makes RAMP a far more efficient and effective way to prepare the body for physical activity compared to the static stretching routines of the past.

The RAMP protocol significantly shifts how athletes and fitness enthusiasts approach warm-ups. By focusing on raising body temperature, activating key muscles, mobilising joints, and potentiating the neuromuscular system, RAMP helps individuals perform at their peak and minimises injury risks. Whether you’re a professional athlete or someone looking to get the most out of your workout, incorporating RAMP into your warm-up routine can be a game-changer for your performance and overall fitness