Goal and Plan

[MichaelJ]

Hello,

I just recently started the Stretching Scientifically Kurz Program. I have read through the book and follow along with the DVD. So far I have done the workout three times. My plan is as follows:

Monday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, DVD (with 300 kicks workout) at night

Tuesday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, Martial Arts Class at night (typically 2hrs, starting w/warm-up, dynamic stretches, technique, finish with grappling or high intensity workout)

Wednesday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, DVD (with 300 kicks workout) at night

Thursday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, Martial Arts Class at night (typically 2hrs, starting w/warm-up, dynamic stretches, technique, finish with grappling or high intensity workout)

Friday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, DVD (with 300 kicks workout) at night

Saturday: Martial Arts Class in morning (typically 2hrs, starting w/warm-up, dynamic stretches, technique, finish with grappling or high intensity workout)

Sunday: Dynamic Stretches, morning and afternoon 2X10 in each direction; One hour of Yoga; DVD (with 300 kicks workout) at night

I am a Martial Arts hobbyist not an aspiring athlete. I am 40 years old and have been stretching and doing martial arts for several years. I have reached a plateau of 10 inches from the ground in my side split (thus starting this program). My goal is to reach a full side split by new years.

Does my plan and goals seem reasonable?

[MichaelJ]

Hey, if there is anyone else out there who is working toward a split. Please also post your goal and plan here. Misery loves company. Seeing others progress would also be inspirational.

[Jan]

Hi Michael,

your goal-plan includes a lot of different work-outs. But where are your P.N.F´s, which Mr. Kurz
highly recommended in his publications? I think this will reduce the lack of your performance...
You don´t need to train them very often ( to many applications are counterproductive).

I suppose that you possess enough strength...

Best regards
Jan

[MichaelJ]

Hi Jan,

Thank you for your reply. The PNF stretches and adductor flys etc... are included in the Kurz DVD program I follow along with on Sunday, Monday, Wednesday and Friday.

[Thomas Kurz]

My plan is as follows:

Monday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, DVD (with 300 kicks workout) at night

Tuesday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, Martial Arts Class at night (typically 2hrs, starting w/warm-up, dynamic stretches, technique, finish with grappling or high intensity workout)

Wednesday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, DVD (with 300 kicks workout) at night

Thursday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, Martial Arts Class at night (typically 2hrs, starting w/warm-up, dynamic stretches, technique, finish with grappling or high intensity workout)

Friday: Dynamic Stretches, morning and afternoon 2X10 in each direction; 20 minutes Yoga at lunch, DVD (with 300 kicks workout) at night

Saturday: Martial Arts Class in morning (typically 2hrs, starting w/warm-up, dynamic stretches, technique, finish with grappling or high intensity workout)

Sunday: Dynamic Stretches, morning and afternoon 2X10 in each direction; One hour of Yoga; DVD (with 300 kicks workout) at night

Does my plan and goals seem reasonable?

You don't leave yourself even one day off. I'd advise you to monitor yourself and adjust your training load so you don't accumulate fatigue (muscle soreness, etc.). Ideally, you should feel fresh before each major workout, in your example, the m.a. class and the DVD workout.

[MichaelJ]

Thomas,

Thank you for your critque. I will adjust my workout to accomidate some R/R. I am thinking that I will take Wednesdays and Sundays off. I will move those PNF stretches to after my MA classes on Tuesday and Thursday.

Michael

[Thomas Kurz]

Whatever you do, pay attention to what you feel, and adjust your workouts accordingly. Keep us advised on your progress.

[Jan]

Hi Michael,

if you want to monitor your trainingprocess seriously you have to follow the princples
of the seroius academic sport scientists. LETZELTER and others promote following principles


1 Princple of the homeostasis and supercompensation
2 Princple of the optimal relation between stress and recovery
3 Princple of the progressive stresses
4 Princple of the effective stress stimulus
5 Princple of the stress variations
6 Princple of repetition and continuum
7 Princple of the cycles or loops
8 Princple of the individualisation and age-appropriate
9 principle of the interaction
( I translate it from german in english - maybe there are some faults in. Sorry for that, but you may find them at Mr. Kurz
books)

We as the sport sciencist use this to monitor the training process


Best regards
Jan

[MichaelJ]

Jan,

Thanks for the reference. Are these principals from, "Science of Sports Training"? Also, have you pesonally used the Kurz method for stretching? What results have you experienced?

Thanks,

Michael

p.s. Thomas, I understand that you recommend not to stretch when feeling sore. I usually don't feel sore but my muscles do feel tired from the previous workouts. Should I still wait to continue the program or is alright to do the PNF stretches.

Thanks again.

[Jan]

Hi Michael,

I´m a teacher for physical education and I studied sport science at the university.
I dropped down the lines because I thought that these may help you.
I suppose that Tom Kurz pricisely discribe the training principles in his publications.
There, you will find - for instance - the cyclic character, the micro- and mesocycles etc.

Keep in mind, that the reachers used a big amount volunteers to find out
which physical laws work. But each individuel "works" different.
The professional sportsmen like top-tennisplayers, track and field athlets used medical-help
and sports reachers to find out which particular plans works for them.

For you, - without these professionel supporters - take enough rest until you feel fresh enough - physical and mentally.
If you rest physically at one day - you don´t have to stop completely.
For instance, ideomotoric training would be a good thing or Muscle Relaxationstraining, which helps
you to recover quickly.

Best Regards
Jan

[Jan]

For your Stretching: TAKE YOUR TIME...YOU DON`T GAIN ANYTHING IF YOU DON`T REST ENOUGH...
THE OPPOSITE WILL HAPPEN!!

I think the words of my boxing coach will be the right ones:
"We don´t look for the maximum impact, we rather look for the optimum."

Train smart

Best regards

[MichaelJ]

I don’t know if it’s too early to be concerned but I am regressing in my side split. I have been incorporating recovery days into my routine so I don’t think it’s from overtraining. It could be stress related. Is decreased flexibility a normal part of the process early in the program? I am showing some progress in dynamic but static has decreased about an inch.

Just started using 5 pound ankle weights for adductor fly’s to build strength. Does anyone know if taking Creatine would be a good idea to help build strength and flexibility?