Question about side split

[CrazyBoy]

As always Dragon, you have all the answers: thank you (I must have been boring you with all these gratitudes, but that's the truth: you've been a great help!). I was meaning to ask you from the first time I've posted: I said I have a problem fully touching the ground with my right inner thigh, but I've forgotten to add something, that I can not rotate the right leg so that the inner thigh could face the ground! So, my right knee is facing a little upward. Why?
As for the my weight training program, you say it's correct. But I seem to have a problem with the stiff-legged deadlifts: regardless of the weight used (over 50% of my body weight) I dont' feel any tension in my hamstrings. Only when I step on to something (to be above ground) and slowly drop the barr down to the ground I feel a little tension. Can you tell me why? Oh, theleg curls are a good way to develop the femural muscles? Thank and God bless you! Salut din Romania!

[Thomas Kurz]

Splits can be achieved without warm up at anytime but it would take you a lot longer to relax into such a stretch.If you mean being able to drop straight into the splits at speed then i don't know many martial artists who do that,either because they can't or because they don't want to risk unnecassary injury(think i've seen Van Damme do it in Bloodsport but that's Hollywood for you).

Dragon.

It can be done even though it seems useless. Once I even slipped on a patch of ice in winter and instead of falling I slid into a full side split.

First things first... One has to have enough strength to raise up from the split without supporting oneself with one's arms. Then one can practice sliding down into the split, beginning slow and low.

One has to be in great shape--with loose, well-rested muscles (no sense of fatigue)--otherwise a severe muscle tear is likely.

[CrazyBoy]

Dear Mr. Kurz thank you for your reply, it means so much to me (I guess I've caught your atention . SO, it is possible to perform the splits without a warm-up, as you have said in your columns. But what interests me is how? Through weight training? I suppose the only way to relax the inner thigh muscles is by weight training, no? This issue has been bothering me right from when I started practicing karate (full contact karate). And, another thing: is it good for me starting to prepare myself to perform the gymnastic bridge? I found that by performing the specific exercises for the bridge, my little pain in my left side of my lower back simply dissapears. This is a good thing for me!
Oh, as for Dragon, you will find that Mr kurz mentions about the splits without a warm-up in the first or second column, which appeared on the site.
Thank very much, to both of you for helping me resolve my problems, you are the greatests. I salut you from Romania!

[dragon]

Think i've found what you are refering to in article 3: The Method of Testing Your Potential to Do a Front Split.

As for the reasons why it seems easier to do this type of split than the the side split with no warm up-Mr.Kurz will have to answer that one.
I'd guess that to put one leg in front of the other for front splits is more natural(like walking) and so,easier to do.

To have your knee of the rear leg pointing up during front split is more like a "toes-pointing-up-side-split" with a twist of your torso.I would guess that you need to turn your pelvis more towards the way you are facing so your hips and shoulders are in line.Check your hip alignment on each side of front split to see if there are differences.

Your weight training routine:-You may be rounding your back as you do stiff leg deadlifts(which has a high risk of injury).If you are trying to keep your legs straight you might find it more effective if you keep a slight bend in your knees throughout the movement and only lock out at the top.It may sound contradictory to slightly bend your legs whilst trying to work your hamstrings,but doing it this way means you can concentrate on bending only from the hips and not rounding your lower back.
When first trying this make sure you use a limited range of motion and less weight to get used it.

Dragon

[CrazyBoy]

Again, I thank you Dragon! You sure know a lot. What would you say to me if I replaced the dealifts with the good-mornings? Which one is more effective in training the lower back and the hamstrings (I know that both exercises adress to the same muscle groups)? I have another thing bothering me: how does the simple jumping jacks affect people? How? Which is the mechanism? I know, from mr Kurz articles that this exercise neurologically "destroys" the person, it has something to do with the homolateral way of moving, etc. I am only interested in the process.
Oh, it's a bad idea if i start my morning training with a little running (say 1 km), then dynamic stretches and finally the basic techniques training?
I don't know your home country and thus thetime zone difference, so everytime I check the forum for your replies I am a little surprised to not see them. I thank you and salut you and mr Kurz from Romania! Osu!

[dragon]

The only thing i can suggest with good mornings is to try them.Personally i find stiff leg deadlifts better,but everyone is different.

As for jumping jacks:-The homolateral movement hinders co-ordination.If you mean how do they physically affect you then i guess they would be put into the plyometric catagory.

The running question depends on your fitness level-Some people may find a 1km run a warm up for dynamic stretches.Others may be to fatigued to perform dynamic stretches after running.Listen to your own body to see how you feel.

I live in the UK and only have access to the internet at work.That's why my replies may be late.I answer when i can though.

Dragon

[mmeloon]

Again, I thank you Dragon! You sure know a lot. What would you say to me if I replaced the dealifts with the good-mornings? Which one is more effective in training the lower back and the hamstrings (I know that both exercises adress to the same muscle groups)?

Crazy, in the 21st installment of Tom Kurz's column on training for TaeKwonDo Times he states:

The “light” weights—those you can lift without holding your breath—can be substantial, more than two-thirds of your body weight. Lifting more in a good morning makes little sense as the risk of injury begins to outweigh benefits of this exercise and further strengthening of your lower back can be done with deadlifts.

So I think it is reasonable that once you have finished the basic exercises outlined in installment #20 you should start with good mornings and progress until you can handle 2/3 of bodyweight easily. Then move on to deadlifts.

If you haven't read through all the issues of his column, I recommend you do so. There's a tremendous amount of good material there. It may answer many of your questions.

-Mark

[CrazyBoy]

Once again, your replies are priceless to me! I will follow your guidances starting from next week, because I have trainings to do and I can't change them now. I will follow your advice about listening to my body and replan my training program, because it was too hard and it wouldn't gave me enough time to rest. so, you might say that the best answers always are found by experiencing. I've noticed that you all are presenting your weight training program for legs, but what about the rest of the muscle groups? How do you work them? How did you divided them in a week?

[Thomas Kurz]

Dear Mr. Kurz thank you for your reply, it means so much to me (I guess I've caught your atention . SO, it is possible to perform the splits without a warm-up, as you have said in your columns. But what interests me is how? Through weight training?

In my post of May 25th, 2005, I responded to dragon's comment on dropping fast into a split without a warm-up. I did not address the issue of sliding into splits slow (taking a few seconds) without a warm-up. This is the advertised benefit of my stretching method so there is no need for me to discuss it. See my photos in splits done without warming up, with plenty witnesses, for example, this one:

at http://www.scienceofsports.com/author_kurz.html.

And, another thing: is it good for me starting to prepare myself to perform the gymnastic bridge? I found that by performing the specific exercises for the bridge, my little pain in my left side of my lower back simply dissapears. This is a good thing for me!

If it feels good then do it. See the first four rules in my 29th column http://www.scienceofsports.com/column_stretch29.html.

[Thomas Kurz]

As for the reasons why it seems easier to do this type of split than the the side split with no warm up-Mr.Kurz will have to answer that one.

The split which you do more comfortably with a warm-up is the one which is easier to do without a warm-up. This may depend on which one you practice more often (with the warm-up).

[CrazyBoy]

So, according to what Mr Kurz's replies, that's the only reason for performing the splits without a warm-up. I guess that's fine for me. From time to time I feel a little pain in my adductor muscles, I guess that from performing the splits daily, so I've started following Dragon's advice and performing the splits once two days. It feels good, I can slide in the side split without feeling the pain I felt before. Once again, without your advices, I would have been continuing with my method and eventually injure myself. Thank you very much. Your advices have made me replan my training program which now contains enough time to rest and restore my energy.

[CrazyBoy]

I have a new question for you regarding the method of warming-up before performing the isometric stretches. I've heard that a shower before training out it's a good way of warming-up. I've tried myself that and found out that I couldn't performed the splits fully. Why? If I warm-up with specific exercises it's magical. Cant you tell me why and can you suggest to me some warming-up programs. Thank you!

[Moe]

Taking a warm bath does help to loosen you up a bit; However, it is not enough to raise your body temperature to the required degree. As Mr. Kurz mentioned in his book that you need to raise your body temp. by a certain amount.

Jogging in the spot and doing light running for a few minutes should be adequate.

[CrazyBoy]

So, taking a bath it's not a very good idea. Thank you for your reply Mea. It sure enlightened me a lot. I have a request for you regarding some stretching exercises which you may recommend to me to apply them in my class. See, I took over my senpai's place (cause he left abroad for a period of 6 months) and (as I have said in my first post he didn't taught me a lot about stretching) I am short on ideas. Can you suggest to me some stretching exercises, cause I think you all know that an instructor's problem is not to bore the class with the same methods. Please, can you help me this time? Thank you in advance! Salut din Romania

[Moe]

Taking a bath is not a bad idea. It does help to some extent.

I really cannot tell you what stretches to use for your class as I don't have enough information about it.
In his book, Mr. Kurz has outlined different stretching methods depending on the type of flexibility required. I suggest you take a look at it and then decide for yourself.