RAMP Protocol Part 1: Raise
From a physiological point of view, the "Raise" part of the RAMP protocol aims to achieve the following goals:
- Raising cardiac output
- Raise respiration rate (and initiate the oxygen deficit compensation process)
- Raising body/tissue temperature
- Raising arousal levels
Each of these physiological goals assist in preparing the athlete both for the next 3 phases of the warm-up, but also for their training session. Remember, we will be preparing our athletes for a variety of different sessions, hence the way that we achieve these goals MUST be tailored to the following session. For example, immediately prior to a gym session we may instruct our athletes to complete 2 rounds of 10 bodyweight squats, 10 bodyweight lunges each side, and 10 countermovement jumps, and that may be sufficient to prepare for the next phase of the warm-up. A court or field based session may require slightly more given the higher power-outputs required for those types of sessions.
In addition to the goals outlined above, we have an additional goal for this phase that complement what our athletes do in other aspects of their training. The term "movement exploration" is a nice summary of this goal, as the goal is to expose athletes to uncommon movements and positions that are not routinely experienced during training. As with all aspects of training, we want our athletes to be "overprepared" for their sport such that they're slightly stronger, faster, and fitter than what they need to be in order to keep them healthy and continue training. We believe this principle extends to athletes having some degree of competency, awareness, and control in these ranges and positions outside of their usual sporting movements. Hence our goal during this phase is to explore different movements and expand an athlete's movement repertoire. This goal also fits with the general aim of a warm-up to start general and become more specific as the warm-up progresses. For example, taking the gym example above, we may instead choose to do ass-to-grass bodyweight squats to expose the knees and hips to end range positions that the athlete must be able to exert some control over. Additionally we may do our lunges in our super long length position (i.e. front and back legs very far apart), or even do a side lunge variation and go full depth.
Creative little changes like this can make a huge difference when developing athlete's capacity for movement outside of their "usual toolbox", whilst being seamlessly integrated into a pre-existing part of training. The below video discusses a few more ideas that can be used during this phase, with some separate ideas for court and gym based sessions.