Fitness
RAMP Warmup Framework
The RAMP warmup framework orders Raise, Activate, Mobilize, and Potentiate—eight to fifteen minutes linking temperature, control, and session-specific ramp sets.
The RAMP warmup framework sequences Raise, Activate, Mobilize, and Potentiate—light cardio to elevate temperature, activation drills for underused muscles, mobility at working joints, then explosive or heavy ramp sets that match the session. It replaces random stretching with purpose: each minute should connect to the lift or sport that follows.
Total time often lands at eight to fifteen minutes. Potentiation means jump squats before cleans or heavy singles before work sets—not maxing out in warmup.
Common questions
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What is the difference between mobilize and stretch in RAMP?
Mobilize means active, controlled range at joints you will load—hip airplanes, thoracic rotations—not passive long holds. Stretch-heavy warmups skip activation and potentiation many power sessions need.
Related terms
Put RAMP Warmup Framework into practice
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