A dynamic warm up can be defined as a warm up that simulates what your work out will be like. Many beginning lifters and speed trainee’s think of a warm up as riding a stationary bike or walking on a treadmill for five minutes before they begin their workout. Although this heightens their heart rate, which is one of the goals of a warm up, it doesn’t properly warm up the muscles that are going to be used in the training session. Another important aspect of a warm up is to excite your Central Nervous System (CNS) and other neuromuscular systems . This is especially important in the Russian Conjugate method of training. The reason it is important is because the CNS is responsible for recruiting muscle fibers in order to perform a movement. By warming up the CNS you can improve your muscle reaction time and be more explosive in your lifts as well as avoid injuries.