Is this the simplified progression?

[BalboaFan]

Hi there

I was wondering how to simplify the progression of training following T.Kurzs recommendations towards achieving a side/front split.

I don't intend to enter full contact competitions and the side split is just a desired result from increased strength and flexibility

The reason I am querying this is that there have been a lot of posts regarding this and some conflicting advice. I am just wanting to get the bare minimum necessary to achieve the maximum result.

As I understand it the programme should be:


Step1:
All done at the same stage

Stomach (can be done every other day)
Begin with crunches (working up to a set of 100)
Then progress to situps (working up to a set of 100)
Once a set of 100 situps are achieved, then start adding weights and working up reps to 500 in one set

Back (every other day)
Start with back extensions on the floor working up to 3 X 30
Then going to back extensions on the bench up to 3 X 30 (no more than 30 reps per set)

Legs
Body weight squats (high reps)

Then providing you can do a set of 500 situps in one go you can then go to step 2

Step 2

Start adding weight to back extensions on the bench

Once you can do a set of 10-15 reps of back extensions with 1/3 of your body weight you can go to step 3

Step 3

Start doing hip flexor work such as leg raises on the floor and the progressing to hanging leg raises

Start doing good mornings and when you can do reps with 2/3 of your body weight start doing squats with weight and bent legged deadlifts

Then as your strength increases, you can then start doing adductor flies and progressing to adductor pulldowns

Then and only then can you expect to be able to handle isometric stretching and thus progress to a side split

Does this seem to be correct according to Kurz's principles and progression? or does it need to be modified to get the desired result of the side split?


Also, Kurz indicated that a high rep low resistance set should be included for those muscles that are likely to be overstressed in any given sport

If so would that mean it could be beneficial to do low weight leg curls (i.e. a light leg weight) for up to 100 reps (until it burns) as well as adductor flies (as shown on the video with no weight) at the same time as the bodyweight squats at Stage 1?


I appreciate any help with this

Thanks

[BalboaFan]

Anyone???

[gilhapkido]

1. I didn't hear any from the video to do 500 reps in one set (I may wrong) ???

2. Situps are mainly for the hip flexors, and should be trained only after your lower back is strong enough.

3. Once you achived an adequate strength for the connective tissues, you can decrease the reps in any exercise to 15 and add weight.

4. I don't know where did you find the numbers you mentioned. If you look carefully in the video, there is a chart, in which Mr. Kurtz describes to details the amount of time and the number of reps.

5. I suggest you to play the video again, and write every stage that is mentioned with all the technical details and the sequence of every exercise.

Hope this help

Gil

[BalboaFan]

Thanks Gil

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