Deep dive into the R.A.M.P. Method of a warm up

     In a previous post we discussed the components of a warmup, the mental and physical benefits and the components of warming up. For a refresher click on this link. Now that we have a general idea of what a warmup entail, we can deep dive into the R.A.M.P. method of warming up. Like many aspects of fitness RAMP is an acronym that stands for Raise, Activate, Mobilize and Potentiate. You would think that RAMP includes four components, but it's really three levels since we lump activate and mobilize together.

    The first aspect of RAMP is Raise. This is generally linked to a general warm up (If I may tie in together information that we learned from a previous post). In the "Raise" section we are raising body temperature, heart rate, respiration, blood flow and raising the skill level in our athletes. This can include short- and long-term planning. If your athlete is struggling with the front squat, then warming up with the front squat is acceptable choice before getting into the back squat since they both involve the movement of squatting and raise skill levels involved in front squatting.

    Activating and mobilizing has the rough outline of stretching components of a general warm up. However, this one has a twist. Instead of general static stretching (which is divided amongst experts as a way to prepare for training since some studies show decreases in force production while others have cited no change). My professional opinion is that if static stretching may have determent on performance, then why risk it? Since no link between stretching and injury prevention or decreased soreness post workout exists, we can use activating and mobilizing to include dynamic stretching. Dynamic stretching or dynamic movements are movements associated with a specific sport or specific to training. These can include the inchworm, spiderman crawl, Frankenstein walks, etc. These movements generally involve multiple joints thus making them a time efficient method of warming up. Additionally, it has been proven that dynamic movements have shown improvements in running performance. Since the majority of sports involves some sort of running this is the preferred method of warming up. 

    The third and final aspect of RAMP is potentiation. This compares to specific warmups period that we covered before. Potentiation is the gradual increase in intensity to fully prepare the body to maximize performance in speed, strength and power. For strength training an example would be to warm up with a front squat to progress long term skill level then switch to back squat with increased intensity until a working weight is reached. Or progressing from low intensity plyometrics to more intense plyometric exercises. In a sport specific example such as basketball then a player could lightly dribble while being stationary then progress to jogging then sprinting with the basketball.

    While generally warmups last for 10-20 minutes RAMP is undefined since progression levels lead into training. Using the RAMP method is an efficient and effective method of advancing from the warmup stage into the allocated training for the day.