Competition Warm-Up Protocol

An effective warm-up on competition day prepares your body and mind for maximum performance. This lesson provides a structured protocol for warming up at a streetlifting competition.

Goals of the Competition Warm-Up

Physiological Preparation

• Increase core body temperature
• Enhance blood flow to working muscles
• Improve joint mobility and range of motion
• Activate the nervous system for maximal effort

Psychological Preparation

• Build confidence through successful movement
• Establish focus and mental readiness
• Create familiarity in an unfamiliar environment
• Reduce anxiety through structured routine

Pre-Warm-Up Considerations

Know the Schedule

Before you start warming up:

• What time is your flight?
• What time do you need to be ready?
• When do attempts begin for your weight class?
• How long is the warm-up area available?

Scout the Warm-Up Area

Familiarize yourself with:

• Location of pull-up bars
• Location of dip stations
• Available weight plates
• Space for general warm-up

Work Backward

Calculate your warm-up timeline:

• Competition time: When your flight starts
• Ready time: 5-10 minutes before your flight
• Warm-up duration: 20-30 minutes typically
• Start time: Begin warm-up accordingly

Phase 1: General Warm-Up (5-10 Minutes)

Objectives

• Raise core body temperature
• Increase heart rate gradually
• Begin joint mobility

Activities

Light cardio (3-5 minutes):

• Jumping jacks
• Light jogging in place
• Jump rope (if space permits)
• Arm circles and leg swings

Dynamic stretching (3-5 minutes):

• Arm swings (forward and lateral)
• Shoulder circles
• Torso rotations
• Leg swings (front-to-back, side-to-side)
• Hip circles
• Wrist circles

Signs You're Ready to Progress

• Light sweat forming
• Breathing rate increased
• Joints feel mobile
• General sense of readiness

Phase 2: Movement Preparation (5 Minutes)

Objectives

• Prepare specific movement patterns
• Activate target muscle groups
• Reinforce technique

For Weighted Pull-Up

Scapular activation:

• Scapular pull-ups: 2 x 8
• Band pull-aparts: 2 x 15

Pattern rehearsal:

• Dead hangs: 2 x 10 seconds
• Bodyweight pull-ups: 2 x 5 (easy)

For Weighted Dip

Shoulder preparation:

• Band dislocates: 2 x 10
• Push-up plus: 2 x 10

Pattern rehearsal:

• Support holds: 2 x 10 seconds
• Bodyweight dips: 2 x 5 (easy)

Phase 3: Progressive Loading (10-15 Minutes)

Objectives

• Gradually work up to near-opening weight
• Dial in technique under load
• Build confidence

The Warm-Up Ladder

Progress through weights with decreasing reps:

Example Warm-Up (Pull-Up, Opener = +50 kg)

Example Warm-Up (Dip, Opener = +60 kg)

Rest Between Warm-Up Sets

• Light sets: 1-2 minutes
• Moderate sets: 2-3 minutes
• Heavy sets: 3-5 minutes

Timing the Warm-Up

Syncing with the Competition

Your final warm-up attempt should end:

• 5-10 minutes before your first attempt
• Not too early (lose activation)
• Not too late (rushed, fatigued)

Monitoring the Competition

Keep track of:

• How many athletes are before you
• Current pace of the competition
• Any delays or changes

Adjusting in Real-Time

• If running early: Slow down, add rest
• If running late: Compress rest periods
• If significantly off: Pause and resume

Warm-Up Between Lifts

Pull-Up to Dip Transition

If there's time between events:

• Maintain warmth (keep moving lightly)
• Brief movement prep for dips
• Abbreviated progressive loading

Abbreviated dip warm-up:

If Events Are Back-to-Back

• Skip elaborate second warm-up
• 1-2 sets to feel the movement
• Trust your preparation

Managing Warm-Up Challenges

Crowded Warm-Up Area

Strategies:

• Arrive early to secure space
• Communicate with other athletes
• Be flexible with timing
• Use lighter weights while waiting

Equipment Differences

The warm-up bars may differ from competition:

• Test the competition equipment if possible
• Adjust mentally to any differences
• Focus on the movement, not the equipment

Nerves and Anxiety

Use the warm-up to manage nerves:

• Focus on the physical sensations
• Stick to your routine
• Trust the preparation
• Talk to your handler or coach

Common Warm-Up Mistakes

Warming Up Too Early

• Problem: You cool down before competing
• Solution: Time your warm-up properly

Warming Up Too Late

• Problem: Rushed, incomplete preparation
• Solution: Start earlier, have buffer time

Too Much Volume

• Problem: Fatigued before first attempt
• Solution: Fewer reps at each weight

Not Enough Weight

• Problem: Opener feels heavy
• Solution: Include sets close to opener weight

Trying New Things

• Problem: Unfamiliarity causes errors
• Solution: Stick to practiced routine

Sample Complete Warm-Up Timeline

Competition start: 2:00 PM, you're 5th in your flight

• 1:15 PM: Begin general warm-up
• 1:25 PM: Movement preparation
• 1:30 PM: Start progressive loading
• 1:45 PM: Complete final warm-up set
• 1:50 PM: Light movement, stay warm
• 1:55 PM: Move to competition area
• 2:00 PM: Competition begins
• ~2:20 PM: Your first attempt (approximately)

Creating Your Personal Protocol

Practice in Training

Use competition warm-up protocol before heavy training days:

• Same exercises and progression
• Similar timing
• Note what works and what doesn't

Document Your Protocol

Write down:

• Specific exercises for each phase
• Exact weights for each warm-up set
• Timing requirements
• Personal preferences and adjustments

Conclusion

A well-executed warm-up is your bridge from preparation to performance. Develop a consistent protocol, practice it in training, and execute it with confidence on competition day. The warm-up should leave you feeling activated, confident, and ready to express your maximum strength.