Leg strength training
Leg strength training
Hello Tom, I am 35 yrs old & got back into karate about 5 months ago, I'm in decent shape & have seem some great improvements over these months. I just started useing your strecthing methods & found that during side split isometric stretching my legs want to slide further than what seems comfortable or maybe safe at this piont. I beleive this is due to leg strength but I'm not sure. If so what various strength training methods for legs would you recommend for best results. Thx Althalus
adductor flies are good, but if you dont have a strong back and abdominals (core) then you're back will tense hard after a few reps. Kurz suggests avoiding flies until you have strengthened you're core muscles. Personally I found that this was unecessary as long as you take it easy. As soon as your back starts to get tired, stop. As you keep doing them you will be able to increase the number of reps and then add weight.
Also you should do general strength exercises for the legs. Deadlifts are best as they work the hamstrings and lower back. Squats are good also. Lunges are excellent for strengthening the muscles in a stretched position and horse stance training really helps for side split training.
Also you should do general strength exercises for the legs. Deadlifts are best as they work the hamstrings and lower back. Squats are good also. Lunges are excellent for strengthening the muscles in a stretched position and horse stance training really helps for side split training.
I have the DVD and would like to achieve splits like that, so I can show off 
I am not a martial artist so there is no need for the dynamic leg raises, right?
I weigh 70 kg and squat 3-5 reps of full back squats with 100 kg, 3-5 reps with 90 kg in front squats. I can do a squat clean with 95 kg.
Am I strong enough for the isometrics yet?
If I can not access iron boots, are pulley adductor puldowns also ok for the beginner?
I am not a martial artist so there is no need for the dynamic leg raises, right?
I weigh 70 kg and squat 3-5 reps of full back squats with 100 kg, 3-5 reps with 90 kg in front squats. I can do a squat clean with 95 kg.
Am I strong enough for the isometrics yet?
If I can not access iron boots, are pulley adductor puldowns also ok for the beginner?
based on your squat I would say you are strong enough. I actually find adductor pull downs easier than flies. Take it easy at first, adductors do not get stressed an awful amount in exercises like squats and if you put too much weight on at first with adductor puldowns you will feel it for a few days after. Start with the lowest weight and work up to 30 reps per leg, then increase the weight and go for 15 reps.
Ease into the isometrics gradually.
As well as squats,front lunges and side lunges should be performed(or the adductor pulldowns) to strengthen you in a greater range of motion.
The strongest/biggest bodybuilder or powerlifter on earth may still recieve injury if they jump straight into supporting their own body weight whilst in the splits.
Dragon
As well as squats,front lunges and side lunges should be performed(or the adductor pulldowns) to strengthen you in a greater range of motion.
The strongest/biggest bodybuilder or powerlifter on earth may still recieve injury if they jump straight into supporting their own body weight whilst in the splits.
Dragon