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- The role of specific warm-up amongst traditional resistance training exercises performancesPublication . Ribeiro, Bruno Valdemar Rodrigues; Neiva, Henrique Pereira; Pereira, Ana de Fátima da CostaIn the last few years, investigations have been conducted to better understand warm-up design for different sports performance, such as running, swimming, and team sports. However, few have focused on warm-up impact during training. For instance, the ideal warm-up load for resistance training is unclear and should be further studied. The current thesis aimed to analyze the effects of different specific warm-ups in resistance training and to verify how different loads affect squat and bench press resistance training, by measuring the mechanical, physiological, and psychophysiological responses. To support this, the following steps were performed: (i) a literature review focusing on the warm-up effects on strength during resistance exercises; (ii) analysis of the effects of specific warm-up in squat and bench press exercises; and (iii) analysis of the effects of three different specific warm-ups in squat and bench press training. The main conclusions drawn were: (i) despite the recent increased interest in this subject, there is limited research on the effects of warm-up in resistance training; (ii) literature suggests that specific warm-up provides the changes needed to prepare the athlete for the upcoming resistance effort, with no benefits from adding a general warm-up; (iii) the specific warm-up with progressive intensity, performed in the same exercise as the main activity, optimizes squat and bench press resistance training; (iv) propulsive velocity and mechanical power during squat resistance training were positively influenced by performing a progressive-intensity warm-up or a specific warm-up with 80% of training load; (v) the time to achieve peak velocity, mechanical power and work in bench press training were optimized after the progressive-intensity warm-up. Our results give clear evidence that higher intensities (i.e., 80% of training load) and only a few repetitions (i.e., 6 repetitions) should be used during specific warm-ups to optimize squat training. However, bench press training should be preceded by more repetitions (i.e., 2 × 6 repetitions) with progressive loads (i.e., 40% and 80% of training load). Furthermore, warming up with few repetitions and low loads may not be enough to maximize squat and bench press performances. These findings can be used by sports professionals to optimize resistance training and performance, and by researchers for their future investigations to further understand the effects of warm-up in strength performance.