Hi,
I have a short Question concerning dynamic stretching in the morning:
At the moment, I always do joint rotations, knee raises, ... which take about 10 minutes, before I do the leg swings. Is this this the right way or is it better to start right after getting up without any warm up with the dynamic leg stretches? The reason i asked this is because I think the warm up before the stretches could condition the nervous system in some way so that it gets used to warming up, which is obviously not the aim!
Hope you can help me!
yangho
morning routine?
The purpose of dynamic flexibility in the morning is to "tune" your flexibility levels to the maximum for the rest of the day in order to make it possible to perform high kicks at any time.
Therefore,as long as you reach your maximum at the end of your morning session i doubt it matters if you needed a bit of a warm up to get there(a few jount rotations is nothing major).If you miss out the warm up,you will probably need more sets of leg raises to compensate anyway.
The only way i can see a warm up impairing you is if you are fatigued or you continue doing more dynamic flexibility exercises than you need.
In Stretching Scientifically it says this can "ingrain" your current flexibility levels in your memory.
I know Pavel Tsatsouline in his material says that warmups should be dropped for everything you do(morning stretches,main workout,competitions,etc).This is how it had to be during his time with Spetznaz.I have never tried this myself and it does seem quite extreme.Maybe some people can get away with this but i don't think it's worth the risk for me.
To look at it another way-the joint rotations you do are maintaining flexibility in healthy joints so in a way they are dynamic flexibility exercises in themselves.
Dragon
Therefore,as long as you reach your maximum at the end of your morning session i doubt it matters if you needed a bit of a warm up to get there(a few jount rotations is nothing major).If you miss out the warm up,you will probably need more sets of leg raises to compensate anyway.
The only way i can see a warm up impairing you is if you are fatigued or you continue doing more dynamic flexibility exercises than you need.
In Stretching Scientifically it says this can "ingrain" your current flexibility levels in your memory.
I know Pavel Tsatsouline in his material says that warmups should be dropped for everything you do(morning stretches,main workout,competitions,etc).This is how it had to be during his time with Spetznaz.I have never tried this myself and it does seem quite extreme.Maybe some people can get away with this but i don't think it's worth the risk for me.
To look at it another way-the joint rotations you do are maintaining flexibility in healthy joints so in a way they are dynamic flexibility exercises in themselves.
Dragon
Hi!
Thanks for your clear answer!
I think I'll stay with the warmup. The windmills and arm swings are also good for upper body flexibility.
I have nearly all of Pavel's books (but none of his videos) and i never do any warm ups for my strength training but in super joints, Pavel also recommends the joint rotations and so on in the morning.
Is there any book where Pavel recommends dynamic leg swings, like Tom Kurz? Because I've only seen him doing the slow active flexibility kicks in SJ.
Do you think, that when one is able to do the splits cold and the active flexibility is very good that dynamic flexibilty training is still necessary?
I hope you can help me!
yangho
Thanks for your clear answer!
I think I'll stay with the warmup. The windmills and arm swings are also good for upper body flexibility.
I have nearly all of Pavel's books (but none of his videos) and i never do any warm ups for my strength training but in super joints, Pavel also recommends the joint rotations and so on in the morning.
Is there any book where Pavel recommends dynamic leg swings, like Tom Kurz? Because I've only seen him doing the slow active flexibility kicks in SJ.
Do you think, that when one is able to do the splits cold and the active flexibility is very good that dynamic flexibilty training is still necessary?
I hope you can help me!
yangho
The book by Pavel containing dynamic stretches is Beyond Stretching(i believe his first book).His DVD/video containing dynamic stretches is Fast And Loose(it doesn't go into great detail though).
You say you never do any warm up for strength training.If you follow the Pavel method he suggests "ramping" the weight(a variation on what most bodybuilders call pyramiding).This is a warm up due to the fact you are starting with lighter weight and building it up(definatley the prefered method of lifting).
The purpose of dynamic stretches isn't only to stretch you but to do it as near to full velocity as possible.This is what enables you to perform kicks at full speed/full power at any point during the day without warm up.
Therefore to get the same benefit doing the splits you would have to drop into the splits and back up again at the same speed(or as close to it) as you can kick.Something i'd never try!!
I do find the "split switches" that Pavel recommends in his book(i think it's Super Joints) helpful at keeping my hips loose after dynamic stretches and between sets of isometrics.
Again with the active stretches:-Not many people can display the same amount of active flexibility as dynamic flexibility.Even if they could,they still aren't performing it with enough speed.
Dragon
You say you never do any warm up for strength training.If you follow the Pavel method he suggests "ramping" the weight(a variation on what most bodybuilders call pyramiding).This is a warm up due to the fact you are starting with lighter weight and building it up(definatley the prefered method of lifting).
YangHo wrote: Do you think, that when one is able to do the splits cold and the active flexibility is very good that dynamic flexibilty training is still necessary?
The purpose of dynamic stretches isn't only to stretch you but to do it as near to full velocity as possible.This is what enables you to perform kicks at full speed/full power at any point during the day without warm up.
Therefore to get the same benefit doing the splits you would have to drop into the splits and back up again at the same speed(or as close to it) as you can kick.Something i'd never try!!
I do find the "split switches" that Pavel recommends in his book(i think it's Super Joints) helpful at keeping my hips loose after dynamic stretches and between sets of isometrics.
Again with the active stretches:-Not many people can display the same amount of active flexibility as dynamic flexibility.Even if they could,they still aren't performing it with enough speed.
Dragon
