Stadion's Sports and Martial Arts Training Discussion

for my routine i lift 4 times a week, but i work different muscles each time i work out. warm up/dynamic/lift then isometrics abductor flies, then relax stretches, btw should i do dynamic in the morning and do stretching everyday what kind of routine is best for everyday i wanna become really flexib...

i heard that if u become really flexible it can help vert, i have his book on stretching and i am puzzled on how i should have my workout. any suggestions, i want to lift every day, like mon- fri, work like legs one day, back/chest another, arms blah blah one day, any good stretching routine with th...

my joints are kinda bad and im not too flexible i was wondering how long it would take to do the splits and become really flexible and will this help my vertical jumping abilities? how much? my age is 16 and 3/4 years old.