Day 1 _ The RAMP Protocol: More Than a Warm-Up – A Strength & Conditioning Tool!

From General to Specific: The Flow of RAMP 

The strength of the RAMP Protocol lies in how it gradually transitions from general preparation to sport- or session-specific readiness.

Each phase builds on the last, narrowing focus and increasing intensity with purpose.

• Raise – General movement prep
• Activate – Targeted muscle engagement
• Mobilise – Joint-specific preparation
• Potentiate – Sport- or lift-specific power and speed

By the time RAMP is complete, you’ve moved from a global warm-up to high-performance readiness — mentally and physically primed for exactly what’s ahead.

The RAMP Protocol: Flexible by Design 

The RAMP Protocol isn’t a rigid, step-by-step formula — it’s a dynamic warm-up framework designed to be flexible.

While it includes four key elements (Raise, Activate, Mobilise, Potentiate), you don’t have to treat them as separate phases. Instead, movements can be blended to tick multiple boxes at once — for example, a crawling pattern that raises heart rate, activates the core, mobilises the hips, and potentiates the upper body.

The goal is efficiency: using the fewest exercises possible to be fully prepared for your session.

This is smart movement prep, tailored to you and exactly what’s ahead.

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/