Survival Fitness Plan Blog/Show Notes/Ditch Muscle Strains with Expert Warm-up Techniques

Ditch Muscle Strains with Expert Warm-up Techniques

Make muscle strain a thing of the past! Our article offers expert warming-up strategies that will transform your fitness regimen. Discover proactive warm-up methods, avoid strains, and boost performance - read now to experience top-tier warm-up strategies!

Whether you're an athlete, weekend warrior, or someone simply looking to stay in shape, the practice of warming up plays a pivotal role in preparing your body and mind for the demands of physical activity.

We'll uncover the science-backed reasons that underscore its importance, guide you through the most effective warm-up routines, and share a variety of sample exercises tailored to different fitness levels.

As a special treat, we'll introduce you to the innovative Survival Fitness Plan App – a tool designed to optimize your workout sessions. So, lace up those sneakers and get ready to elevate your fitness journey!

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.


00:00:00 Introduction
05:40:06 Why Warming Up is Important
06:25:04 How to do a Warm Up
06:51:70 Sample Warm Up Exercises
08:31:02 The Survival Fitness Plan App
09:49:29 Closing


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Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. Your ultimate flight and fight fitness training program. It's a bit of a mouthful, you know, I'll change it. How about this catchphrase? Out run, out fight, out live. Survival Fitness Plan. Or, Survival Fitness Plan. Turning any man into a modern-day ninja.

Dunno, I quite like outrun, out fight, out live. I did, I did throw out a survey about that. Let me know what you think. If you can comment or whatever. I've been pretty busy the last few days not working. Just doing social stuff. Because I'm leaving Australia in a couple of days, I went to see all my friends that I haven't seen in a while.

And then there was Chinese New Year, Happy Chinese New Year. So there was a big dinner. And then the night before, so, alright, I've been eating a lot. What was it, Friday night? So near where my mum lives there's this van that comes around every Friday night. I think they change it every week, but this is the first time we got it, and it was like a barbecue.

It was a very American-style barbecue, smoked barbecue, ribs and brisket, and all that. And so we ate that, so I ate a lot of meat. And then the next night was Chinese New Year, and that was a massive feed again. There was My uncle put on Chinese New Year, as he does every year, and with all the daughters and all their husbands and all their in-laws, there were about 30 or 40-odd people there, and we still only ate about half the food, so you can imagine how much food they cooked.

It was ridiculous. And then yesterday, I met up with all my mates that I'm not gonna see you again until I get back to Australia and we went out for a pub lunch, which was good I had a burger and then today I'm gonna go see my uncle and he wants to take me out for lunch as well So there you go.

A lot of our lunches and it's like so I haven't had much time to do stuff I updated the app a little bit more again. I've been doing this constantly and constantly which is I kind of have a pain in the arse because I update the timetable and then I have to update it in the app. So what I've done is I've just stopped updating it in the app until I'm like, alright, it's ready.

But I think it's good. So what I've done is I the main thing I did yesterday was make the skills, the skills training start from the very start. Before it would start from halfway through level one. Now it's going to start from the very start, so it's simplifying. Every time I update it, it's getting more it's getting simplified more and more and more.

So. And also, I so I updated the skills and I gripped them together a bit more and like put them in a more logical order. So now level one is the start of fight and flight training. So you'll learn mainly self-defense skills, but there are also a few parkour skills in there. Level two is where like you learn a bit more parkour skills and then it alternates evenly between fighting and parkour and then you also introduce strength building, right?

Level three introduces swimming, level four introduces bike riding, level five introduces climbing, and level six kind of just like solidify skills. So you finish off all the skills and then you start going into revisions. Level seven, I mean you do revision all the way through but it's like only revision because there are no more skills to learn.

So you learn all the skills by the time, by the time you finish level I think you learn By the time you finish level 6, you will have known all the skills. Level 7 is just you just keep going. You're still improving your strength. Like building yourself up. Level 8, you hit the maximum reps. So the maximum strength, which is kind of like, for example, 200 push-ups or whatever.

Level 9, you can add weight if you want to keep improving, and level 10 is a never-ending timetable. And that shows you how to do a never-ending timetable, so you can keep this evolving plan forever. Keep going through revision, keep your body in shape, and then yeah. Keep doing some biohacking.

Speaking of biohackings, I've been getting into that a bit more lately, because I was like, Oh, I should put in these daily habits things, right? And I was like, what's the most effective daily hack? If I only got 10 to choose from, right? Or maybe 20, I could choose 20. 2, 2 per level would be alright, right?

1 every 35 days, every level goes for 70 days. 1 every 30 days would be good, so I might do that. So I bought this book online, and it's gonna get delivered. To America, apparently, you can't buy it as an e-book version, or maybe you could, I didn't look it up to tell you the truth because you get all these bonuses when you buy the physical version, they send it out to you and it's not through Amazon or whatever.

So I bought that. It'll get delivered to America. So I'll meet it, I'll meet it there and then I'll read it. I also started subscribing to a lot of podcasts by hanging podcasts. And I'll just go through 'em and see which ones I like and probably just stay subscribed to one or two. There are a few people I'm gonna be following.

And there's this other thing. It's called V Me, v i o m e, where you, they send out a kit. I think it's only available in America, so I have to wait until I get there before I do it. But they'll send you out a kit and then you give them like a blood. Spit, and stool sample, I think, and send it back to them, and then they'd like, they analyze it using AI and some like super, super science, and then they send you back all your results and like, which foods you should be eating to maximize your, your, Gut energy and all this sort of stuff.

And then also if you want they'll send you out Specifically made supplements like specifically tailor-made for you, right? That's pretty cool. So I thought I'd give that a go Yeah, so I got a purchase that today and I'll get delivered to America and soon by the time I get there tomorrow I fly out to Malaysia and Spend 10 days, 10 days there probably just eating and then fly to America, which I'll probably spend eating as well.

Jesus, they're eating a lot. I gotta, gotta sort it out.

 Anyway, today's episode is about warming up. Warming up is extremely important. I'm surprised how many people exercise and they don't warm up. It's like one of those things where it's like, I'm surprised how many people exercise and they don't stretch like generally like people think I need to warm up.

But then afterward, they don't really stretch. But they should, you should do both. But anyway, this one's about warming up.

Why warm up? Because you'll perform better if you're warmed up, for starters. And probably the main reason, I think, for me anyway, is to prevent injury. If you try to do too many complex or too many hard movements, or you try to, without warming up, you're gonna, you're gonna break your muscles, aren't ya?

And not in a good way, not in a muscle-building way, it's like an injury way.

 So, how do you warm up? So, I think for me, the best warm-ups are using large muscle groups, right? Kind of like jogging skipping is a good one and then just like big like arm circles and knee circles and hip twists and move your head and stuff like that, right?

But it also depends on what you're doing. So, I use, I like to make my warm-ups, and this is a good good for everyone. Make your warm-ups that are similar to the activity you're going to be doing, right?

 For example, if you're going to go for a run. Or you're gonna start doing sprints or whatever, your warm-up should be jogging around, right, and then also doing a few, like, ankle jumps or something, because, and if you don't know what ankle jumps is, you can look at the Go check that out.

You do ankle jumps or whatever, right, to get those, to get those muscles firing that you're going to use for these for the sprints or whatever. And if you're doing, like, for example, if you're going to do if you're doing fight training, one of the warm-ups I just light shadowboxing. Just using the same things, like, but just not as intense.

It's just real light. And then I just mimic it, and then it's like, basically it's the same thing, it's just in a slower motion. Skipping is also good for when you're doing fight training because you move your feet around a lot, right? Yeah, so make sure it's similar to the activity. How long do you do it for?

Well, just as long as it's needed, right? And it depends on your climate as well. Like, when I'm in a cold country, it takes a little bit longer to warm up. Right? Maybe it takes you a little bit longer to warm up. Here, for example, it's like really hot here today. I was sweating balls when I was, well, I did working out today in the sun.

It was pretty early as well, but it was so hot. It's just Australia, it's Perth, fire out. So I think it's going to be 37 degrees Celsius today, which is pretty warm. Anyway, so you just do it as long as you need it, right? So like, for example, here, because you wake up and you're warm, doesn't mean you shouldn't, you don't need to warm up just because your body's warm.

You still need to warm up those muscles and do the large muscle things. But you probably don't need to go as long, right, like a five-minute jog is enough to get a little sweat on, and that's enough of a warm-up for me. But if you're in a cold area, maybe you need a little bit more, right? Yeah, so you just go as long as you need and everyone's a little bit different.

Generally, for me, I think I like five minutes.

One thing I have started to include and I'll put it, into the app or whatever, is sun salutations because the stretching routine's gonna change. We're doing a lot of putting, instead of stretching, it's mobility, right? So there are a few stretches, but then also you get the ball like we're introducing the...

Myofascial, my, I don't even know how to say that word. Myofascial Massage with the ball. Just like a tennis ball or a cross ball or whatever, right? They go to you who have never heard that. Go, go check out a book called How to Become a Supple Leopard or Becoming a Supple Leopard. I forgot who. It's by Gary Keller.

No, that doesn't sound right. I can't remember who it's by, but he's, he's, he's like the foremost expert on mobility and injury prevention and stuff like that. I got a lot of ideas from him. So... Yeah, go, so that's, that's changing as well. And I'm also changing the sun, like, sun salutation makes a good warm-up, right?

And it's also good to do, because the stretching used to be a lot of kind of yoga moves, not really yoga, but whatever, but I still like to have a little bit of essence of yoga in it as well. So A chunk of that in there, and I think it does make a good warm-up, you do it for 5 minutes, you just repeat it for 5 minutes and your body's pretty warm, so it's good, so put the sun salutations in there, and yeah, and the mobility.

 That's it for today, guys. Don't forget to download the Survival Fitness Plan app for free at If you get it, if you do it now, if you sign up now, it's not, it's not live yet, but if you sign up now. To get on the waiting list, you'll get 6 months free because you'll be an early bird beta tester.

But once the app is live, that will disappear, so make sure you sign up now for that. There'll probably always be one month free forever, but then it'll be a per-month thing. Alright, so, so go sign up, get 6 months free, and be a beta tester, it helps out. And yeah, you'll like it, and you'll help yourself out too because you'll become a machine.

I read this quote the other day, and I loved it. It was if, I can't remember exactly what it is, but if it's like if you like to read books work out, and if you're already buff, read books, because buff nerds are into because buff nerds are fucking unstoppable. So good. It's such a good thing.

So yeah, don't forget to keep your mind sharp. So learning something, learning a language is probably one of the best ways to learn a language or an instrument. I kind of feel like learning a language is more useful. But it depends if you're if you like to travel or not, I guess. If you're only going to stay in your country and you're only going to speak English, I assume everyone here speaks English because otherwise, why are you listening to this?

You won't be able to understand it. But yeah if you don't want to learn a language, then learn an instrument. It's good for connecting the mind. The mind, and hemispheres together, right? Because you used to think in a different way. Yeah, that's it guys. Like, subscribe, and share and I'll see you again next time.


Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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