Improvement from Horse Stance

[Chingo]

Just a message for the guys who gave me advise on the stance,
I've Been doing sumo squats and using GTG for 3 step horse stance for a couple of weeks now and the pain in my hips seems to have gone, they've loosend up too, helping me have more stability and control for my isometrics, I can't hold it more than a minute yet but i'm working on it.

When using GTG i'v been holding the stance for 10 seconds then moving to 5 step and holding that for 10 seconds with hips as low as feels comfortable every hour, Shall i start going for maybe 15 secs each hour and work up that way if it feels comfortable?
Or do you go real slow with this technique?

Thanks for the advise.

[DanBor]

If you feel comfortable and strong with 10 secs than you can try add some more time.
Some days you can go more than 15 secs, but then rest the next day.
Progress will be faster if you constantly change your holding time, but you must never feel tired or fatigued. When you hold horse stance in the evening it must be the same feeling as in the morning.

[Martisius]

If you feel comfortable and strong with 10 secs than you can try add some more time.
Some days you can go more than 15 secs, but then rest the next day.
Progress will be faster if you constantly change your holding time, but you must never feel tired or fatigued. When you hold horse stance in the evening it must be the same feeling as in the morning.

Just wondering, is that a fact that progress is faster if the holding time is constantly changed?

[DanBor]

Progress is faster if there's a constant change in holding time, leaverage, weight, angle,......... whatever.

When body adapts to a certain "stress" progress stops. So it is necessary to "keep your body guessing what's next".

But most important thing is to not overtrain or train to failure.

Nothing new here, basic rule with every exercise.

Cheers.

[strengthsupplies.com]

With the horse stance is the idea to sit in the position with the discomfort at the back of the hips and try and push that position, or to tilt the pelvis forward and go down as far as posible without the discomfort?

[Thomas Kurz]

Progress is faster if there's a constant change in holding time, leaverage, weight, angle,......... whatever.

When body adapts to a certain "stress" progress stops. So it is necessary to "keep your body guessing what's next".

That is not exactly right. Stabilizing (not changing) training loads during some training cycles facilitates adaptation to these training loads and thus lays a foundation for safely increasing loads in cycles that follow. More on adaptation is in Science of Sports Training on pages 37-40, and 77-78.

[DanBor]

Yes, I agree.

I didn't mean changes every workout, but still on a regular basis. Even if it means to take extra day for recovery.

Cheers.