I don’t warm up, I don’t stretch. I just go hard.
I haven’t for 9 months now.
Performance each session: matched or improved from previous session.
Creatures evolved to not need a warm up when a predator was chasing or fighting them, how could they? Do you think deer get to warm up at all before a mountain lion attacks. Do you see lions warm up before they attack?
As far as stretching, the literature that changed my mind is a review called “Quite a Stretch,” which says that plentiful recent research now shows that stretching as we know it — the kind of typical stretching that the average person does at the gym, or even the kind of stretching that most athletes do — is mostly a waste of time for most commonly identified goals.