Practical Warm-Up and Cooldown Protocols

1-3 minute read

By Jason Lau

 
 

Many fighters rush into training without a proper warm-up or neglect a cooldown after intense sessions. This not only increases the risk of injury but also limits long-term progress. A structured approach, like the RAMP method, ensures your body is primed for explosive movements and recovers efficiently afterward. By systematically raising body temperature, activating key muscles, and improving mobility, you prepare for peak performance. Here’s how to implement an effective warm-up and cooldown strategy for combat sports.

R.A.M.P. Method

The RAMP warm-up is a structured approach designed to prepare athletes for training or competition. It consists of four goals:

Raise – Increases body temperature, heart rate, and blood flow using low-intensity movements (e.g., jogging, skipping).

Activate – Engages key muscle groups through targeted exercises (e.g., glute bridges, banded walks).

Mobilize – Enhances joint range of motion with dynamic stretches (e.g., lunges with rotation).

Potentiate – Involves sport-specific drills or explosive movements to prime the nervous system (e.g., jumps, sprints).

The Science Behind RAMP

Physiological Readiness: Raising body temperature and blood flow improves muscle elasticity and enzyme activity, reducing injury risk.

Neuromuscular Activation: Activation drills improve muscle recruitment and efficiency.

Joint Mobility: Dynamic movements enhance flexibility without the performance drop linked to static stretching.

Post-Activation Potentiation (PAP): Potentiation phase increases motor unit recruitment, improving explosive performance.

This method is widely used in strength and conditioning because it systematically transitions athletes from general movement to sport-specific readiness.

Example Warm-Up Routine (8-10 Minutes)

  1. General Movement (3-5 minutes):

    • Jump rope

    • Light shadowboxing

    • Dynamic jogging or lateral shuffles

  2. Mobility and Muscular Activation Work (3-5 minutes):

    • Dynamic Warm-Up (Top-Down Approach)

      1. Neck and Shoulders

      2. Thoracic Spine

      3. Hips and Hamstrings

      4. Quadriceps

  3. Sport-Specific and Potentiation Work (2-3 minutes):

    • Light technical work (drilling takedowns, bag work, light pad work)

    • Extensive plyometric and ballistic exercises (Throws and jumps)

Cool-down Protocol

A cool-down helps the body transition from intense exercise back to a resting state. It typically involves low-intensity movements (e.g., light jogging, walking) and dynamic-static stretching. Cool-downs offer gradual heart rate reduction, lactate clearance, parasympathetic activation to shifting the nervous system from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic), mobility maintenance and reduction of muscle stiffness.

Cooldown Options (5-10 Minutes)

Low-Intensity Movement:

  • Light shadowboxing

Dynamic-Static Stretching:

  • Thoracic Rotations

  • 90/90 Hip Switches

  • Cat-Camel Spinal Movement

Breathing and Recovery:

  • Diaphragmatic breathing (deep belly breathing)

  • Relaxation techniques (lying on back, controlled exhales)

Ending Notes

A proper warm-up and cooldown aren’t just add-ons—they’re essential for performance and injury prevention. The RAMP method helps you transition from general movement to high intensity training, while a cooldown aids recovery back into a parasympathetic state. Fighters who follow structured routines train harder and stay in the game longer. Don’t leave your progress to chance—make these steps a priority. Need a tailored approach? Book a consultation and work with me from anywhere in the world.

Jason Lau