The Complete Pre-Workout Routine


We all wish we could have the ‘best’ workout every workout. Unfortunately this just isn’t the case. Although there are a few steps you can take to make sure you’re getting the most out of your body before every session.


Step 1. Hydration and Nutrition


Hydration is one of the key factors to optimal performance and recovery. To ensure you’re staying on top of your hydration aim to drink around 300-500ml of water every hour that you’re awake.


In regards to nutrition find out what works best for you. Is it training in a fasted state? Or do you train better after getting in a couple of meals. My recommendation would be to make sure you’ve got a good amount of carbohydrates and protein into your system within 2-3 hours of a workout unless you’re training first thing in the morning, then it may be more optimal for you to train fasted and just sip on BCAA’s (see step 3.).


Step 2. Have a Plan


Going into each workout it’s a good idea to have some sort of plan about how you’re going to attack the session. Even a rough idea will be significantly more beneficial than going in blind. Things to consider; Exercises, sets, reps, lifting tempo, rest periods, intensity techniques, exercises order, cardio + anything else that may effect your sessions flow.


Step 3. Pre-Workout and Peri-Workout Supplementation


Although this is completely individual it can be an important aspect of your pre-workout routine.


Some of the supplements I like to use pre-workout:

-Creatine Monohydrate (5g)

-Pre-Workout Supplement or Caffeine (Find your optimal level of caffeine, most people will vary depending on your tolerance).

-Whey Protein (If you aren’t getting enough protein from your food you may opt for a whey protein shake within 2 hours of your session.


Some of the supplements I like to use during my workout:

-Carb powders

-Branch-chained amino acids (Look for a product with a 2:1:1 ratio)


Step 4. Mobility


I usually spend the first 5 minutes of a session completing some form of self myo-fascial release and mobility work.


For the SMR (self myo-fascial release) work I tend to focus on; quads/ITB’s, hamstrings, calves, lower back, lat insertions, glutes.


For mobility I focus on; lower back, ankles, shoulders, hips.


Step 5. Activation


After spending 5 minutes on SMR and mobility I then start to activate the muscles that are about to be used. My go-to muscle that gets a lot of attention is my glutes as they tend to be one of the lazier areas although are extremely important when training lower body.


Step 6. Blood Flow/Heart Rate


If the last 2 steps haven’t warmed you up enough and you’re looking for something a little extra I would suggest completing some form of a dynamic warm up to get the blood flowing and your heart rate raised. Focus on moving the muscles you’re about to be using without risking any real fatigue before you start your workout.


Step 7. Enjoy what you’re doing!


There’s absolutely no point trying to stick to a training program that you hate. Find a way to train that’s going to stimulate you every time you enter the gym or wherever your workout is taking place.


Comment below with anything you do pre-workout that helps you train at your best.