On Episode 180 of the Doc and Jock Podcast we are joined by Tex McQuilkin & Luke Summers to talk about why your warm-up SUCKS and why it needs to be better to perform better.

The warm-up: how many of you skip this phase of your training? Or even worse just hit a couple rounds of Cindy or a casual assault bike ride and then get your barbell loaded and go? The sad truth is that most people & gyms put this amount of effort into their warm-ups and it is completely ruining workouts for athletes.

Luckily for you we have Luke and Tex from Power Athlete HQ here to fix the problem. The boys just got done with their warm-up series for the CrossFit open workouts and now are working on gathering some seriously impressive data on how much better people perform with a legit warm-up. Now they are here to share the knowledge.

Here are some topics we cover today:
-Why the warm-up is the most important time for a coach
-Heart rate > Iso-stability > Dynamics > Energy Systems for the Day > Limiting Factors & Attacking It: this is the warm-up process. What you need to know to program it.
-Understanding the difference between warming up different modalities (olympic lifting v. a long metcon).

We end this conversation with a left turn talking about athlete foot position for sport.


If you aren't familiar with Tex here is his bio: Tex is a former collegiate lacrosse defensive midfielder, 4-year letter winner and 3-year team captain. Coached strength and conditioning collegiately with Georgetown University football, Men's and Women's lacrosse and Women's Crew, as well with the University of Texas at Austin's football program. Apprenticed under Raphael Ruiz of 1-FortyFour-1 studying proper implementation of science based, performance driven training systems. Head coached CrossFit Dupont's program for two years in Washington D.C. Received a Master's in Health Promotion Management from Marymount University in 2010, and has been a coach for Power Athlete since October, 2012.

If you aren't familiar with Luke here is his bio: Luke has been training athletes in CrossFit, Weightlifting, and Olympic Lifting since 2007. He spent 6 years pushing pencils in “Corporate America,” spending 3 of those years moonlighting as a Strength & Conditioning Coach before and after work. Luke was an athlete his whole life and played multiple sports, but his primary focus was football. He played up through college until a neck injury forced him to hang it up. He travels with the CrossFit Football staff and has coaches a variety of athletes from amateur to professional levels in football, baseball, and track.

Here is where to check out Luke & Tex
#1. Go listen to the second best strength and conditioning podcast here http://powerathletehq.com/category/radio/
#2. Check out Power Athlete http://powerathletehq.com/and CrossFit Sport Specific Training (formerly CrossFit Football) https://training.crossfit.com/sport-specific
#3. The Social Media's are @powerathletehq