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Neurotype 3 Warm-up: Sluggish at Start, Great at the End

Christian or anyone,

One thing that I found very profound when I read about the neurotypes is that Type 3’s perform better at the end of the workout. As a Type 3 this is absolutely true of myself.

I always feel sluggish when I start a workout unless I have caffeine. On the weekends I train in the morning so that’s fine. However, when I train after work during the week in the evening, caffeine tends to give me issues sleeping.

After about 45 minutes I feel like I am firing on all cylinders. I was wondering if there was a warm-up technique that can help shorten this. The standard type 3 advice is good, but I was wondering if there’s anything else.

I rarely get less than 7.5 hours of sleep and my job is pretty low stress. Though I do sit pretty much all day.

I would recommend something like a combo of energy systems work and movement patterning.

For example…

Let’s say that you have a squat workout:

A1. Stationary bike, moderate resistance: 2 minutes
A2. Goblet squat x 20 reps
Rest 90 sec
Perform 4 times


A1. Rowing ergometer 500m
A2. Push ups x 80% effort (e.g. if your max reps is 30, do 24 reps)
Rest 90 sec
Perform 4 times

1 Like

Wow thanks! I’ll try that out!