Why Most Warm-Ups Suck!

And why RAMP actually works.

Most warm-ups fail because they tick boxes instead of preparing the system.

Here’s where they go wrong:

1. They raise temperature… and stop there

A few laps, a light bike, some skipping.
 Heart rate goes up, sweat appears — job done, right?

Wrong.
 You’re warm, but you’re not prepared.

2. They’re disconnected from the session

Static stretches. Random drills. Old habits.
 Nothing links the warm-up to what you’re about to load, sprint, strike, or lift.

That gap is where poor performance and injuries live.

3. They don’t respect the nervous system

Most warm-ups ignore:

• Joint position
• Force transfer
• Timing and coordination
• Intent

You’re asking your body to perform without switching the right systems on.

How the RAMP Protocol fixes it

RAMP isn’t “more warm-up”.
 It’s better sequencing.

R — Raise

Increase:

• Body temperature
• Heart rate
• Blood flow

But only just enough to move well — not gas yourself.

A — Activate & Mobilise

This is where most warm-ups either skip or butcher the job.

RAMP targets:

• Key joints that need range
• Key muscles that need to do their job
• Positions you’ll actually use in training or competition

No fluff. No circus tricks.

M — Mobilise & Stabilise

Range without control is useless.

Here you:

• Own the positions you unlocked
• Create joint integrity
• Restore sequencing between hips, trunk, and shoulders

This is injury reduction and performance insurance.

P — Potentiate

This is the secret sauce most people miss.

You:

• Add speed
• Add intent
• Add neural drive

Low volume. High quality.
 Now the body is primed to express force, not just survive the session.

The difference in practice

Typical warm-up outcome:

“I feel warm.”

RAMP outcome:

“I feel switched on, stable, fast, and ready to get after it!”

That’s the difference between going through the motions
and preparing to perform.

Bottom line

If your warm-up doesn’t:

• Improve how you move today
• Reduce injury risk this session
• Enhance performance immediately

…it’s not a warm-up.
 It’s just a delay before training.

RAMP fixes that.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

● Caught up with the wrong crowd, stealing, drugs, skipping school

● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/