Sep 15, 2026 · 58 min · 11 segments
Sam Smith joins the show to talk about how to make the most of your warm-ups, how to cut fluff out of your sessions to make them as efficient as possible, and how to use plyometrics to aid strength…
[clears throat] Well, let's zoom out real quick just because I think this is an interesting topic, and I saw-- I've, I've been consuming some information recently on it, uh, which is like the idea of the warmup.
[smacks lips] A- because th- th- there's this big spectrum with when it comes to warmup.
You have, like, on the far right, people who will spend 30 minutes doing some FRC and some joint mobilization, you know, and some PNF stuff, and then before you know it, you're already at 45 minutes, and you only have 60 minutes to train, [chuckles] and you haven't even started-
I remember when, uh, TTT, like Max went through this phase of, like, he was big on movement work.
I just remember them posting about it, and they might have even-- I think they had a course.
Like, how are we gonna get this in?" And, uh, I was just like, "This is so much." And then also, how do we know if this is actually gonna transfer to performance? Do we, like-- Are, do-- Are we able to actually make, like, positive change in people's positions? Um, and if so, like, what population group? 'Cause it's not gonna be homogenous.
There's gonna be certain people that it will respond, like it is with all studies, people that respond really well, so-so, not at all, actually get worse.
And so, [clears throat] and then, you know, early in my journey, I was big into the PT world.
So I had that bias with how I looked at movement, where I was like, "Oh, asymmetry's here.
Uh, we need to fix that." And so a lot of my earlier training designs, I would add a bunch of stuff of like, oh, you have a hip shift, so you need to do these correctives.
And so then that k- brings me to the other side of the spectrum, which are people that are like, uh, just start, like, you wanna snatch? Well, just use the barbell and do the Bergner warmup for a few sets, and then start-
[clears throat] Well, let's zoom out real quick just because I think this is an interesting topic, and I saw-- I've, I've been consuming some information recently on it, uh, which is like the idea of the warmup.
[smacks lips] A- because th- th- there's this big spectrum with when it comes to warmup.
You have, like, on the far right, people who will spend 30 minutes doing some FRC and some joint mobilization, you know, and some PNF stuff, and then before you know it, you're already at 45 minutes, and you only have 60 minutes to train, [chuckles] and you haven't even started-
I remember when, uh, TTT, like Max went through this phase of, like, he was big on movement work.
I just remember them posting about it, and they might have even-- I think they had a course.
Like, how are we gonna get this in?" And, uh, I was just like, "This is so much." And then also, how do we know if this is actually gonna transfer to performance? Do we, like-- Are, do-- Are we able to actually make, like, positive change in people's positions? Um, and if so, like, what population group? 'Cause it's not gonna be homogenous.
There's gonna be certain people that it will respond, like it is with all studies, people that respond really well, so-so, not at all, actually get worse.
And so, [clears throat] and then, you know, early in my journey, I was big into the PT world.
So I had that bias with how I looked at movement, where I was like, "Oh, asymmetry's here.
Uh, we need to fix that." And so a lot of my earlier training designs, I would add a bunch of stuff of like, oh, you have a hip shift, so you need to do these correctives.
And so then that k- brings me to the other side of the spectrum, which are people that are like, uh, just start, like, you wanna snatch? Well, just use the barbell and do the Bergner warmup for a few sets, and then start-
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