Martial arts Warm up - the RAMP method

Bring your martial arts warm up to date with the RAMP protocol. A good warm up improves the overall productivity of a training session leading to more progress, better mobility, flexibility, strength, speed and power.
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[@user-cs2mx4lt3q]

for me stretching before practicing martial arts is the best warm up these warm ups are really good too

[@jkgardiner]

@@user-cs2mx4lt3q I also use a few static stretches for ankles and few other areas in my warm up but 90% of it is dynamic and mobility based movements.

[@Ni00C]

When I used to practice karate, I also liked to go to the gym to build muscles, and my sensei used to tell me that working out at the gym would decrease my flexibility in karate. I am really impressed by you because you combine a very muscular body with great flexibility. You are a very good example that one thing does not necessarily cancel the other!

[@jkgardiner]

@@Ni00C thank you, it’s an old fashioned way of thinking that muscle slows your down.

[@wendellbenedict4793]

That's interesting. When a friend of mine and I started back in the early 80s, we stopped lifting weights because we heard that you shouldn't lift if you practice Karate. We happened to mention to our Sensei that we had stopped lifting. He quickly informed us that he lifted weights and that we should continue to do so. He explained that you lift to increase your strength, but not to lift to try to look like a bodybuilder. He also taught us dynamic and yoga type stretching. I believe that the reason that he taught us differently than what was the norm at the time was because he had been a college diver and had been shown a more scientific based way of training. Interestingly enough, though as I got older and could afford to buy books I found in Mas Oyama's and Shotokan books instructions on lifting weights. Also I learned that lifting was always a part of Okinawan Karate.

[@laperrablanca1]

Excellent advise! Interesting your observation about static stretching. P.D. Also my daughter was taught in a trainer course she did recently that it is better to work on flexibility at the end of the training session. Thank you very much for your post!

[@ibrahimambacke953]

Thinkhs❤

[@tl1086]

Thank you sensei!

[@joeblogs-vx4ep]

Awesome 👊 one of the best ways to build striking power for karate is throwing the medicine ball back and forth to a partner and also solo drills against a wall Keep up the great work 🔥

[@kadolphin5131]

Thanks for sharing John! ❤ Keep it up! ❤

[@JohnGBlackBelt53]

Thanks for the post John, great advice.

[@alanc457]

You’re like a modern day Terry O’Neill! 😮

[@jkgardiner]

High praise, thank you

[@rivera_]

💪💪

[@baf303]

🥋👍🙏

[@harshaltheboss]

Brother when will the weight training video come Sorry I have been asking this so many times but seriously wanted to know how you train

[@user-cs2mx4lt3q]

for me don't add a lot of weight because that'll only give you useless muscle that'll only give the illusion that you're strong but add a good amount of weight not too much not too little and start doing them as fast as you can to build up that explosive power and doing calisthenics is also really really good and overcoming isometrics is souly for power overcoming isometrics will give a ton of power on your punches and kicks stay strong bro! hope this helps

[@Guac_Amole]

Clicked faster than bruce lee's kicks.

[@jkgardiner]

That was fast 💪🏼

[@eriktheconan]

In every martial arts class I joined as an adult in Europe, it's like "Erik is just flexible by nature". I wasn't actually that flexible during my teens or as a kid, but then bought the book of Thomas Kurz on Stretching when I was 19 (am 41 now). Even when I literally say that it's exactly because of this method of dynamic stretches early on and static at the end that I became flexible, the less flexible coaches just give a rebuttal, or ignore it, and don't change sh*t. Seems physical inflexibility of instructors is correlated with mental inflexibility towards science backed stretching.🤷🏻‍♂️ When I lived and trained in China, there were so many flexible seniors. Yet, when I train in Europe, it's only guys with an MMA background and who did competitions that are flexible. Even in Taekwondo class I'm more flexible than the coaches, yet I'm not extraordinarily flexible. (Admittedly, in taekwondo some of the female 20 something practitioners are my level of flexibility, and two of them are even a little more flexible, despite suboptimal stretching methodology.) Anyways, when teaching my own classes I adhere to the principles of stretching you're summarizing here. Edit: If you'd like to get an idea of my level of flexibility, just watch me (as Santa) in this video: kzbin.info/www/bejne/l2WXiYygjptrf5Isi=LxpdWSWgNqWMmSm3 I really only have some basic flexibility with plenty of room for improvement in my own opinion.

[@josuesolar1771]

Can we stretch our calves on a windowsill?

[@santiagoj9042]

Hey John, I love your channel! Do you use jump rope to warm up as well?

[@jkgardiner]

Thank you, I don’t often, but its a good way to get the heart rate up

[@harshaltheboss]

Bro do you have a full middle split or not?

[@bunburyodo]

The common 'traditional' warm ups in martial arts really exposes the poor state of most coaching certificates for them. They assume the person on the course can teach effectively, and it then becomes a presentation on legalities and the like, and off you go.

[@ProdigiousReturn]

Now we just need a video on how to tell your sensei the current warm up is outdated, not scientific, and actually detrimental lol

[@jkgardiner]

@@ProdigiousReturn not really detrimental, just maybe not the best for optimal performance. Saying this I still use a few static stretches for ankles and a few other areas in my warm up.