Warm-up, Cooldown & Progression Protocols

Detailed protocols for session preparation, recovery, and week-by-week progression. Status: Research Complete

Part 1: Warm-up Protocols

Research Summary

Key Finding: High-load, low-volume warm-ups (80% 1RM for 5 reps) produce better performance than traditional low-load warm-ups (40-60% 1RM for 10-15 reps).

Source: ScienceDirect 2024

Warm-up Structure

PHASE 1: General Warm-up (2-3 min)
|- Light cardio: Jumping jacks, high knees, or 2-3 min on bike/treadmill
|- Purpose: Raise core temperature, increase blood flow

PHASE 2: Dynamic Stretching (2-3 min)
|- Arm circles (forward/backward): 10 each direction
|- Leg swings (front/back, side to side): 10 each leg
|- Hip circles: 10 each direction
|- Torso twists: 10 each side
|- Walking lunges with twist: 5 each leg
|- Purpose: Increase ROM, activate muscles

PHASE 3: Movement-Specific Warm-up (3-5 min)
|- Warm-up sets of first exercise
|- Set 1: 50% working weight × 8-10 reps
|- Set 2: 70% working weight × 5 reps
|- Set 3: 85% working weight × 2-3 reps
|- Purpose: Neuromuscular activation, movement pattern prep

Warm-up by Session Type

Session Type	Focus Areas	Specific Warm-up
Upper Push	Shoulders, chest, triceps	Band pull-aparts, arm circles, push-up progression
Upper Pull	Back, biceps, rear delts	Band rows, scap retractions, dead hangs
Lower Quad	Quads, glutes, core	Goblet squats, leg swings, glute bridges
Lower Hip	Hamstrings, glutes, hips	RDL with light weight, hip circles, fire hydrants
Full Body	All major muscle groups	Combination of above, 5-7 min total

Research-Backed Warm-up Recommendations

Guideline	Research Finding	Source
Specificity matters	Warm-up should mimic main exercises	IntechOpen
High-load > low-load	80% 1RM warm-up improved total volume	ScienceDirect 2024
Re-warm between exercises	Especially when muscle groups differ	MDPI Sports 2025
Duration: 5-10 min	NSCA recommendation	PMC
Individualization	Advanced lifters may need customized approach	PMC 2024

Sample Pre-Workout Warm-up (Upper Day)

0:00-1:00  Light rowing or arm ergometer
1:00-1:30  Arm circles (10 each direction)
1:30-2:00  Band pull-aparts (15 reps)
2:00-2:30  Band dislocates (10 reps)
2:30-3:00  Push-ups (10 reps, controlled)
3:00-3:30  Scapular push-ups (10 reps)
3:30-5:00  Warm-up sets of first exercise:
           - 50% × 8 reps
           - 70% × 5 reps
           - 85% × 3 reps

Total: 5 minutes

Part 2: Cooldown Protocols

Research Summary

Key Finding: Post-exercise stretching does NOT significantly improve recovery, reduce DOMS, or enhance strength recovery compared to passive rest.

Source: Frontiers in Physiology 2021 Meta-Analysis

What the Research Shows

Claim	Evidence	Source
Reduces muscle soreness	No effect vs passive recovery	PubMed Meta-Analysis
Improves strength recovery	No effect (ES = -0.08)	Frontiers 2021
Increases ROM	Yes, acutely	ScienceDirect 2025
Reduces injury risk	Insufficient evidence	PMC 2018

Practical Recommendation

Despite limited evidence for recovery benefits, cooldowns are still recommended by major organizations (ACSM, AHA) for:

Gradual heart rate reduction
Psychological transition from workout
ROM maintenance (if flexibility is a goal)

Cooldown Structure (Optional but Recommended)

PHASE 1: Active Recovery (2-3 min)
|- Light walking or cycling
|- Purpose: Gradually lower heart rate

PHASE 2: Static Stretching (3-5 min) - OPTIONAL
|- Hold each stretch 20-30 seconds
|- Focus on muscles trained that session
|- Do NOT stretch to pain

Upper Body Stretches:
|- Doorway chest stretch
|- Cross-body shoulder stretch
|- Tricep overhead stretch
|- Lat stretch (hang from bar or doorway)

Lower Body Stretches:
|- Standing quad stretch
|- Seated hamstring stretch
|- Hip flexor lunge stretch
|- Pigeon pose (glutes)
|- Calf stretch against wall

When Cooldown Stretching IS Beneficial

Situation	Recommendation
Flexibility is a specific goal	Include stretching
Feeling extremely tight	May help subjectively
Psychological benefit	If it helps you unwind
Time-constrained	Skip it - rest is equally effective

Part 3: Week-by-Week Progression

The 10% Rule

Never increase load, volume, or intensity by more than 10% per week.

Source: Cleveland Clinic, NASM

Progression by Experience Level

Level	Weight Increase Frequency	Amount	Method
Beginner	Every 1-2 weeks	5-10 lbs (upper), 10-20 lbs (lower)	Linear
Intermediate	Every 2-4 weeks	2.5-5 lbs	Double progression
Advanced	Every 4-8 weeks	2.5-5 lbs	Periodized

Double Progression Protocol (Recommended for Recomp)

Target Rep Range: 8-12 reps

WEEK 1: 100 lbs × 8, 8, 8 (bottom of range)
WEEK 2: 100 lbs × 9, 9, 8 (progressing reps)
WEEK 3: 100 lbs × 10, 10, 9 (progressing reps)
WEEK 4: 100 lbs × 11, 11, 10 (progressing reps)
WEEK 5: 100 lbs × 12, 12, 11 (top of range)
WEEK 6: 105 lbs × 8, 8, 8 (increase weight, reset reps)

Repeat cycle...

When to Increase Weight (Decision Rules)

Rule	Criteria	Action
2-for-2 Rule	Hit top of rep range for 2+ reps on last set, for 2 consecutive weeks	Increase weight 2.5-5%
All Sets at Top	All sets reach top of rep range	Increase weight next session
RPE-Based	Last set feels RPE 6-7 (should be 7-8)	Increase weight

12-Week Body Recomp Progression Example

PHASE 1: Foundation (Weeks 1-4)
├── Week 1: Establish baseline weights (RPE 6-7)
├── Week 2: Same weights, focus on form
├── Week 3: Add 1-2 reps per set OR 2.5-5 lbs
├── Week 4: DELOAD - reduce volume 50%, same weights

PHASE 2: Accumulation (Weeks 5-8)
├── Week 5: Return to Week 3 weights + 5 lbs
├── Week 6: Progress reps within range
├── Week 7: Progress reps OR add weight
├── Week 8: DELOAD - reduce volume 50%

PHASE 3: Intensification (Weeks 9-12)
├── Week 9: Return to Week 7 weights + 5 lbs
├── Week 10: Increase intensity (RPE 8-9)
├── Week 11: Peak weights for the cycle
├── Week 12: DELOAD - reduce volume 50%, assess progress

Part 4: Plateau Detection & Solutions

Signs of a Plateau

Physical Signs:

No strength increase for 2-3 weeks despite effort
Weights that felt "light" now feel heavy
Recovery taking longer than 48-72 hours
Persistent joint aches or stiffness

Performance Signs:

Unable to add reps within target range
Unable to add weight when hitting rep targets
Movement quality declining
Bar speed decreasing

Mental Signs:

Dreading workouts consistently
Loss of motivation for 2+ sessions
Feeling "flat" or unmotivated
Unusual irritability

Source: ProsourceFit, BarBend

Plateau vs. Need for Deload

Symptom	Likely Plateau	Likely Need Deload
2-3 weeks no progress	✓
Fatigue accumulation		✓
Sleep quality declining		✓
Elevated resting HR		✓
Soreness >48 hours		✓
Single lift stalled	✓
ALL lifts stalled		✓
Motivation gone 1 session		Normal
Motivation gone 2+ sessions		✓

Plateau-Breaking Strategies

Strategy	When to Use	How
Deload first	Always try first	1 week at 50-60% volume
Change rep range	After deload if still stuck	Switch 8-12 to 6-8 or 12-15
Change exercise variation	Same movement pattern, different exercise	Barbell bench → Dumbbell bench
Add intensity technique	Intermediate+ lifters	Drop sets, rest-pause on final set
Increase frequency	If recovery allows	2x → 3x per muscle/week
Decrease frequency	If overreached	4 days → 3 days/week
Address nutrition	If in aggressive deficit	Increase calories to maintenance
Address sleep	If <7 hours consistently	Prioritize sleep over training

Decision Tree: What to Do When Stuck

Stuck for 2-3 weeks?
    │
    ├── Have you deloaded in last 4-6 weeks?
    │       │
    │       ├── NO → Take a deload week
    │       │
    │       └── YES → Continue below
    │
    ├── Is it ONE lift or ALL lifts?
    │       │
    │       ├── ONE LIFT:
    │       │   ├── Change exercise variation
    │       │   ├── Change rep range
    │       │   └── Add intensity technique
    │       │
    │       └── ALL LIFTS:
    │           ├── Check sleep (<7 hrs? Fix it)
    │           ├── Check nutrition (deficit too aggressive?)
    │           ├── Check life stress (if high, reduce volume)
    │           └── Consider extended deload (2 weeks)
    │
    └── Still stuck after 2 more weeks?
            │
            └── Full program change may be needed

When to Change Your Program

DON'T change if:

You've been on the program <6 weeks
You haven't tried deloading
Only 1-2 exercises are stuck
You're making progress on other metrics (reps, form, etc.)

DO change if:

You've run the same program 12+ weeks with proper deloads
All major lifts have plateaued for 4+ weeks
You've addressed sleep, nutrition, and recovery
The program no longer fits your goals

Source: The Muscle PhD

Implementation in Mo

Warm-up Generation

interface WarmupProtocol {
  generalWarmup: Exercise[];
  dynamicStretches: Exercise[];
  specificWarmupSets: WarmupSet[];
}

function generateWarmup(sessionType: SessionType, firstExercise: Exercise): WarmupProtocol {
  const generalWarmup = [
    { name: 'Light cardio', duration: '2 min' },
  ];

  const dynamicStretches = getDynamicStretchesForSession(sessionType);

  const specificWarmupSets = [
    { percent: 50, reps: 8, exercise: firstExercise },
    { percent: 70, reps: 5, exercise: firstExercise },
    { percent: 85, reps: 3, exercise: firstExercise },
  ];

  return { generalWarmup, dynamicStretches, specificWarmupSets };
}

Progression Tracking

interface ProgressionCheck {
  shouldIncreaseWeight: boolean;
  reason: string;
  suggestedIncrease: number;
}

function checkProgression(
  exercise: Exercise,
  lastWeekPerformance: SetLog[],
  thisWeekPerformance: SetLog[],
  targetRepRange: [number, number]
): ProgressionCheck {
  const [minReps, maxReps] = targetRepRange;

  // Check if hit top of range on all sets
  const allSetsAtTop = thisWeekPerformance.every(set => set.reps >= maxReps);

  // Check 2-for-2 rule
  const lastSetExceeded = thisWeekPerformance[thisWeekPerformance.length - 1].reps >= maxReps + 2;
  const previousWeekExceeded = lastWeekPerformance[lastWeekPerformance.length - 1].reps >= maxReps + 2;
  const twoForTwoMet = lastSetExceeded && previousWeekExceeded;

  if (allSetsAtTop || twoForTwoMet) {
    return {
      shouldIncreaseWeight: true,
      reason: allSetsAtTop ? 'All sets at top of range' : '2-for-2 rule met',
      suggestedIncrease: exercise.category === 'compound' ? 5 : 2.5,
    };
  }

  return {
    shouldIncreaseWeight: false,
    reason: 'Continue progressing reps',
    suggestedIncrease: 0,
  };
}

Plateau Detection

interface PlateauAnalysis {
  isPlateaued: boolean;
  type: 'single_lift' | 'multiple_lifts' | 'all_lifts' | null;
  suggestedAction: string;
  priority: 'deload' | 'variation' | 'program_change' | 'lifestyle';
}

function detectPlateau(
  exerciseHistory: ExerciseHistory[],
  weeksSinceDeload: number
): PlateauAnalysis {
  const stuckExercises = exerciseHistory.filter(ex =>
    ex.weeksWithoutProgress >= 3
  );

  if (stuckExercises.length === 0) {
    return { isPlateaued: false, type: null, suggestedAction: 'Continue current program', priority: null };
  }

  // Check if deload is overdue
  if (weeksSinceDeload >= 6) {
    return {
      isPlateaued: true,
      type: stuckExercises.length === exerciseHistory.length ? 'all_lifts' : 'multiple_lifts',
      suggestedAction: 'Take a deload week - you are overdue',
      priority: 'deload',
    };
  }

  // Single lift stuck
  if (stuckExercises.length === 1) {
    return {
      isPlateaued: true,
      type: 'single_lift',
      suggestedAction: `Try a variation of ${stuckExercises[0].name} or change rep range`,
      priority: 'variation',
    };
  }

  // Multiple lifts stuck
  if (stuckExercises.length < exerciseHistory.length) {
    return {
      isPlateaued: true,
      type: 'multiple_lifts',
      suggestedAction: 'Take a deload week, then reassess',
      priority: 'deload',
    };
  }

  // All lifts stuck
  return {
    isPlateaued: true,
    type: 'all_lifts',
    suggestedAction: 'Check sleep, nutrition, and stress. Extended deload may be needed.',
    priority: 'lifestyle',
  };
}

02-ten-pillars.md - Progressive overload, deload research
03-body-recomposition.md - Session structure
07-session-budgeting-and-predictions.md - Time allocation

Last Updated: 2025-12-08

Part 1: Warm-up Protocols​

Research Summary​

Warm-up Structure​

Warm-up by Session Type​

Research-Backed Warm-up Recommendations​

Sample Pre-Workout Warm-up (Upper Day)​

Part 2: Cooldown Protocols​

Research Summary​

What the Research Shows​

Practical Recommendation​

Cooldown Structure (Optional but Recommended)​

When Cooldown Stretching IS Beneficial​

Part 3: Week-by-Week Progression​

The 10% Rule​

Progression by Experience Level​

Double Progression Protocol (Recommended for Recomp)​

When to Increase Weight (Decision Rules)​

12-Week Body Recomp Progression Example​

Part 4: Plateau Detection & Solutions​

Signs of a Plateau​

Plateau vs. Need for Deload​

Plateau-Breaking Strategies​

Decision Tree: What to Do When Stuck​

When to Change Your Program​

Implementation in Mo​

Warm-up Generation​

Progression Tracking​

Plateau Detection​

Related Documents​

Part 1: Warm-up Protocols

Research Summary

Warm-up Structure

Warm-up by Session Type

Research-Backed Warm-up Recommendations

Sample Pre-Workout Warm-up (Upper Day)

Part 2: Cooldown Protocols

Research Summary

What the Research Shows

Practical Recommendation

Cooldown Structure (Optional but Recommended)

When Cooldown Stretching IS Beneficial

Part 3: Week-by-Week Progression

The 10% Rule

Progression by Experience Level

Double Progression Protocol (Recommended for Recomp)

When to Increase Weight (Decision Rules)

12-Week Body Recomp Progression Example

Part 4: Plateau Detection & Solutions

Signs of a Plateau

Plateau vs. Need for Deload

Plateau-Breaking Strategies

Decision Tree: What to Do When Stuck

When to Change Your Program

Implementation in Mo

Warm-up Generation

Progression Tracking

Plateau Detection

Related Documents