I sat down with Kyle Ruth, the coach behind the PrepCon approach, to talk about how we warm up for training. Kyle has coached me, and PrepCons were one of the tools he used.
The short version: A PrepCon is a short, mixed-modal warm-up that replaces the usual “bike, mobility, then lift” routine. It combines dynamic mobility, easy aerobic work, and the exact positions you’re about to load, all in one EMOM. You get warm, open, and ready faster, without turning the warm-up into a workout.
What’s wrong with a traditional warm-up?
Kyle’s problem with the standard routine: athletes would do 10 minutes on the bike, dynamic range work, and some plyos, then start the main session, and their overhead position for jerks still wasn’t good. If the warm-up doesn’t fix the position you need, what was it for?
The idea started when one of his athletes said his overhead and front rack felt great after training with a class first. Kyle’s question: why not put some light, dynamic conditioning before the strength work?
His honest take is that it isn’t the textbook-ideal approach for your nervous system. But if you get into better positions, you can hit heavier loads and do it consistently, and that’s worth more.
What is a PrepCon?
A PrepCon takes everything you’d normally do separately in a warm-up (dynamic mobility, aerobic work, position prep) and blends it into one EMOM that takes less time.
Example for a jerk day:
- 1:00 ski erg
- 0:30 toes-to-bar (opens the shoulders)
- 1:00 ski erg
- 0:30 unloaded walking lunges (warms the hips for the split jerk)
- 4 rounds
It’s nothing crazy. It’s more effective than stopping to do each piece one at a time.
How do you keep it from turning into a workout?
This is where athletes get it wrong. A PrepCon is not conditioning.
| Rule | Why |
|---|---|
| Spend no more than about 30 seconds on a movement | Avoids accumulating fatigue |
| Keep loads light (30s of 20 lb wall balls, not 30 lb) | About 15-16 reps instead of grinding |
| Keep reps small (10-15 wall balls, not 30) | You want dynamic motion, not a burn |
| Use an easy or cruise pace | Tell athletes it’s not for time |
| Alternate body segments | Complementary patterns, not stacked fatigue |
If the intent is to push, it isn’t a PrepCon. It’s a metcon.
What goes in a PrepCon?
Kyle’s template: a push, a pull, a carry, some locomotion, and an erg.
- Carries: short sandbag bear hug carries (great for midline bracing), or double kettlebell overhead carries
- Locomotion: walking lunges or sleds
- Pull/hang: toes-to-bar, ring swings, zombie rope climbs
- Push: partial wall walks, with a progression to full wall walks and then wall walks plus a handstand push-up
- Erg: ski, bike, or row
He prescribes them mostly as EMOMs and rarely as AMRAPs. Some athletes get freedom: “Choose a carry, choose some locomotion.”
Do PrepCons need to match the day’s lift?
Yes. Prep the positions you’re about to load:
- Front rack work before cleans
- Overhead work before jerks
- Squat positions before full cleans (wall balls are a great fit)
- Triple extension prep before explosive lifts
Random preps don’t do much. A general warm-up doesn’t make sense before a strength session if it doesn’t prepare you for that work.
Where do plyometrics fit?
Kyle builds the primer into the PrepCon, and puts the plyos at the end of the first few minutes, once you’re warm. He uses low-tension, repeated plyos like seated box jumps, seated broad jumps, and repeated counter-movement jumps. These are more sport-specific under mild fatigue, and the goal is nervous system prep, not maximum speed adaptation.
What about neurally demanding PrepCons?
Kyle also likes couplets with active recovery, and a version that trains contrasting qualities:
- 1:00 echo bike at a cruise pace
- 3 clean pull overcoming isometrics (3 seconds each)
- 2 max broad jumps
- Rest 2:00, 3 sets
It’s neurally demanding but metabolically light, and it teaches athletes to go from easy cardio to high-tension work. That happens in this sport.
Who should use PrepCons?
- Powerful and higher-level athletes: a great fit, since they feel more pliable after some movement first.
- Intermediate athletes: use lower power output and smaller chunks, like ring swings, a single wall walk, zombie rope climbs, and air squats.
- Very enduring athletes: they tend to go too hard on the prep, and easy recovery work between sets can leave them without pop. Be careful.
It also works for athletes who are tight, and for cold weather, hard intervals, and mixed-modal days.
What if you’re short on time?
Run a PrepCon, then a metcon, then lift at the end. Put your heavy lifting inside the metcon. Two structures work:
- An EMOM with a barbell and a plate tree
- A ladder like 10-8-6-4-2, such as 10 clean and jerks at 135, then 8 at 185, working up to your top weight
It’s a good way to maintain strength for someone who already has it.
Can you use the same idea for accessory work?
Yes, and it’s one of Kyle’s favorite uses. He calls it a “clock”: four to six exercises rotating through for quality, with no strict rest periods. It works well for joint health and movement-based work, not hypertrophy.
Example, 4 rounds:
- 10 single-leg dumbbell RDLs
- 15 seated banded face pulls
- 10 strict hanging knee raises with a 5-second pause
- 10 Cook bridges per side
A circuit gives you less localized fatigue than doing all your sets of one exercise at once. You get blood flow without metabolite buildup.
You can also front-load some accessories before training:
- Hamstring work before squatting (kettlebell swings, banded curls, reverse squats)
- Kettlebell complexes before a squat day (5 double kettlebell hang power cleans plus front squats)
- Ring muscle-up prep: swings, foot-assisted dips, hip-to-ring, ring pullbacks, turnovers, then kipping dips
The caution: don’t overdo it. Four sets of external rotations before ring muscle-ups can leave a tired cuff.
What about BFR as prep?
We also talked about blood flow restriction. In short, a light BFR movement like a reverse sled drag creates a big pump and strong blood flow without lasting fatigue, so it clears before the working sets. We only briefly touched on it here, and it’s worth its own episode.
Quick answers
What is a PrepCon? A short, mixed-modal EMOM warm-up that combines dynamic mobility, easy aerobic work, and position prep.
Is a PrepCon a metcon? No. It’s meant to be easy and not for time.
How long should each movement last? About 30 seconds or less, with light loads and small rep counts.
Who should use PrepCons? Mostly powerful, higher-level athletes, with a scaled-down version for intermediate athletes.
Want a warm-up and a program built around your positions, schedule, and goals? Apply for individualized coaching at zoarfitness.com/coach.