You mean...dont do any actual muscle streching before training???
I always do. I just think that im more prone to injury if I dont.
Technically you reduce the explosive power of your muscles by lengthening the fibers prior to training, and there's talks in the fitness world these days about there being any benefit to prestretches if you're weightlifting for hypertrophic effect
Stretches during (as the muscle shortens over the duration of a session) and after (to avoid semi-permanent shortening) can be much more effective.
It's always a personal choice thing however. What I
would recommend is to stretch as soon as possible after training, whilst freefallers physique might bely this fact, it's safer and more effective to stretch whilst blood flow is high, the muscles are warm, and there's still plenty of synovial fluid floating about.
I'm a true believer in warming up and warming down properly, to avoid injury and to keep you feeling limber.
As for cardio prior to weighlifting, it depends on your goals. If you're lifting for muscular endurance, or general fitness, then incorporating weights after cardio can be very useful. On the other hand, if hypertrophy and thus mass gain is your goal, I wouldn't recommend anything more than a moderate ten minute warm up
Ant