Whats a good warm up? Before weights?

[Dick-Sucker]

I usually go for a 5 minute run on the treadmill.

Then stretch. Then hit the weights.

I don't do free weights. I do machine. Such as tricerp press, shoulder, chest, bicept, leg press etc etc.

?

[AndyTravis]

Sounds great. I usually run for twenty, but however long it takes you to warm up. And stretch lots. Stretch in between sets too, and at the end.

[Squirrel]

a moderate run or some jumprope, usually the latter.

10 minutes of stretching, then performing exercises with low weight, then move on to my normal routine.

I use free weights, they're better than machines.

[mspiegelo]

Sounds great. I usually run for twenty, but however long it takes you to warm up. And stretch lots. Stretch in between sets too, and at the end.

recent studies by the ncsa (national strength and conditioning association) has shown that stretches longer than 10-15 seconds can be harmful (increasing the risk of injury) if done before or during a workout and actually show no proven benefit.

that being said, i have stretched to some degree my whole life as an athlete in my warmup. according to the studies, its ok to start with a light stretch but save your long, exhaustive, deep stretch (20-30 sec) for after the workout....

[AndyTravis]

recent studies by the ncsa (national strength and conditioning association) has shown that stretches longer than 10-15 seconds can be harmful (increasing the risk of injury) if done before or during a workout and actually show no proven benefit.

that being said, i have stretched to some degree my whole life as an athlete in my warmup. according to the studies, its ok to start with a light stretch but save your long, exhaustive, deep stretch (20-30 sec) for after the workout....

that makes sense. after any repetitive movement I have to stretch in the opposite direction, even if not for long.

[PunchDrunk]

Stretching before or during a strength workout can also decrease your strength by up to 30%. Not a good start... Some dynamic mobility work is much better, and: Scrap the machines, get somebody to teach you free weigths excersises. Squats, deadlifts, bench/military press, dips, pullups, rows, lunges, cleans, snatches etc. A cool thing about these excersises is that you can just warm up by doing them with bodyweight, then light resistance, a little heavier, and then go on to your work sets.
In the squat for instance, you'll probably have a hard time getting the full range of motion, and think that you need to stretch to become more mobile. Actually, it is much more likely that you just lack strength in your stabilizers, which is something that will improve by squatting with the best form you can muster every time. This way, you'll actually become more mobile without stretching (in reality you just got stronger, but the result is the same). This goes against all the mumbo jumbo BS out there, that weights will make you stiff. Not if you do it right!

[Trrmo]

Thats interesting about the stretching Mspiegelo and PunchDrunk. The day I f***d my knee sparring I did alot of leg stretches mainly because it helps prevent back strains. But my ligament in my bad knee is too loose and gave way, I was wondering if it is better not to stretch the leg muscles around this knee too much because it puts to much pressure on the ligament which canīt cope.

What is the latest thoughts on stretching/warm-ups during boxing training? and what are some basic recommendations?