17yr old kickboxer who needs a lot of help!

jean da best · Post by **jean da best** » Jun 18, 2005 06:55

hello all,

i am buying Mr Kurz's book, and expect to recive it in the next couple of weeks as its from USA. i want to know how to effectivly stretch. this is the problems i face at the moment

1. NO increase whatsoever in flexibily for 4 months

2. cant sit cross legged, even though young and stretching exericses dont work

3.isometric stretching and how to incoperate weights etc seems a bit beyond my reach. im sure the book will explain a lot more though..how do i combine weights and stretching?

4. i have knee troubles..slight pains. i am seeing a pysio, and the 1st session she said i shounldnt do any martial arts..is this totally nesscary

5. how is it possible to reset the reflex response WITHOUT causing unsecarry injury

6. everyone who comments on the book says within the latest 3 months they can do the side splits. how is this possible with just 3 months work on stretnging?

please help

jean da best

jean da best · Post by **jean da best** » Jun 18, 2005 18:20

just reading the forums, this program seems almost impossible. squats , deadlifts, abs work etc. i really hope this is explained in the book. im just very worried.

PLEASE HELP ME

jean da best · Post by **jean da best** » Jun 19, 2005 17:38

right, reading the articles of Mr Kurz, i hope to do this:
all have warm ups, cool downs including static passive stretches

2 weeks

monday, wednesday, Friday: dynamic stretches am, pm: dyanmic stretches, hindi squats, pushups, Back extensions on the floor, ab cruches

tuesday, thursday, saturday: dynamic stretches am, pm: dynamic stretches, aerobic work eg rowing machine, cross trainer etc

next 2 weeks after

monday, wednesday, Friday: dynamic stretches am, pm: dyanmic stretches, squats, pushups, Back extensions on the bench, sit ups

tuesday, thursday, saturday: dynamic stretches am, pm: dynamic stretches, aerobic 2 days and shadowboxing work one day

next 2 weeks after those

monday, wednesday, Friday: dynamic stretches am, pm: dyanmic stretches, endurance based exericses eg deadlifts, good mornings, sit ups with weights, harder pushups, squats with barbell

tuesday, thursday, saturday: dynamic stretches am, pm: dynamic stretches, more intense aerobic one day and shadowboxing work two days

next 2 weeks after those

monday, wednesday, Friday: dynamic stretches am, pm: dyanmic stretches, strength based exericses eg deadlifts, good mornings, sit ups with weights, harder pushups, squats with barbell, and hip flexor work

tuesday, thursday, saturday: dynamic stretches am, pm: dynamic stretches, more intense aerobic one day and shadowboxing and tecnique work two days

after that, similar workouts expect more instense and working towards flexibilty isometrically and doing abductor flies etc

is my workout regime ok? also, how do you do things that strengthen your abductors without having to use weights and machines?

dragon · Post by **dragon** » Jun 20, 2005 05:19

Hi,

In regards to your first post:-

No-one on any forum would/should give you advice about medical conditions.I would advise you to get another physio,one who has experience in sports injuries.They are more likely to be sympathetic to your cause.
Stretching/strengthening:-I'm sure others could word this better than me but basically most people(without injury or structural damage) are able to perform the splits.The reason they can't is because of the psychological stress it imposes-doing something different in an extreme manner.
By strengthening the muscles needed your mind will be more confident of handling the workload you're putting it under.

This is a brief description,the bool goes into far greater detail.

In regards to your workouts:-

1-You're working out too much,you need more rest days.There are sample workout plans in the book.
2-I don't think there is any need to keep changing your routine every 2 weeks.If you plan to work out with weights for strength start straight away.Just make sure you start light,know what you're doing,and your technique is good.

Dragon

jean da best · Post by **jean da best** » Jun 20, 2005 09:15

thanks for the advice.

with regards to the workout schedule, i want to do martial arts practice, but i know that my abs and lower back is weak, so i want to do what was suggested in the article. if i was to get rid of 1 areobic day and 1 stregnth day. would this be better?

also when doing the exericses, do you do it to failure or when you start to feel lactate build up

dragon · Post by **dragon** » Jun 21, 2005 05:21

Stretching Scientifically has a workout plan:-

Monday-Technical workout(martial arts practice)
Tuesday-Strength workout
Wednesday-Endurance workout
Thursday-Rest
Friday-Technical workout
Saturday-Speed/strength workout
Sunday-rest

This routine may have to be tailored to your martial arts classes.

As for the failure/not to failure question:-
I personally weight train more like a bodybuilder but still don't go to complete failure.The dynamic strength training Kurz advocates for isometric stretching preparation is done in either 3 sets of 30 reps or 1 long set of 100-200 reps and the last few reps should burn.
I guess it depends what your goals areand the training regime you are using.

Dragon

wynnema · Post by **wynnema** » Jun 21, 2005 05:36

Training to failure can have negative effects on your CNS.

jean da best · Post by **jean da best** » Jun 21, 2005 13:16

thanks very much Dragon again. another question

1. whats the definitions of Speed/strength workout

plus how do i incoperate areobic/anaerobic activity?

dragon · Post by **dragon** » Jun 22, 2005 05:01

The speed strength workout is working on both aspects in the same workout(though not at the same time).Work on speed first.If you try to perform speed drills after a strength workout you will be to fatigued.
Some drills can have a cross over,such as plyometrics which develop explosive power.

Anaerobic capacity can be developed during your technical workout(rounds on the bag,focus pads,in the ring,etc).Plyometrics can also be anaerobic.
Your aerobic work is done during the endurance workout.

Dragon

Post by **Thomas Kurz** » Jun 22, 2005 08:52

dragon wrote:The speed strength workout is working on both aspects in the same workout(though not at the same time).Work on speed first.If you try to perform speed drills after a strength workout you will be to fatigued.
Some drills can have a cross over,such as plyometrics which develop explosive power.

Close but not quite. Speed-strength workouts are for working on speed-strength. See definition of “speed-strength” and “speed strength” in Science of Sports Training on p. 140. (Some authors hyphenate this term and some do not. The spelling without the hyphen is used by Tidow to denote very precise meaning of this term.)

jean da best · Post by **jean da best** » Jun 22, 2005 12:31

in the sample workout, doing aerobic work one day after doing weights, isnt this quite risky in terms of overttraining? this may be easier question for Mr Kurz to answer as he designed the workout. otherwise it looks very nice..i do kickboxing friday and this will no doubt help

having a look at polymetric, surely practicing kicks on a punch bag itself is a form of this exercise?
also i better understand the principles becuase i do phyiscs, and it relates to Newton III laws

jean da best · Post by **jean da best** » Jun 22, 2005 12:39

i have yet again another question..do you do running and endurance weights on endurance days and likewise sprints and haevy weights on strenght days

the other questons thats led on is will this all be explained in Stretching Scientifically book, so telling you do to abductor pulls etc etc, and advising you. this is getting extremly complicated

dragon · Post by **dragon** » Jun 23, 2005 05:06

I think you're making it complicated for yourself.In a technical workout work on all things related to your kickboxing training.In a strength workout work on your strength.
Not sure what you mean by "endurance weights".If you are refering to the dynamic strength training of long sets then this is still a form of strength training and would be done in a strength workout.

Dragon.

jean da best · Post by **jean da best** » Jun 23, 2005 11:45

dragon wrote:I think you're making it complicated for yourself.
Dragon.

i think so to. lol. im just not sure which specific exericses to do really. i mean, there so many to do, how can 1 day be enough?

dragon · Post by **dragon** » Jun 24, 2005 09:11

http://stadion.com/phpBB2/viewtopic.php?t=370

This is a link to the workout i often perform.Each workout takes 40-50 minutes(not including stretches).
Dynamic strength exercises(adductor pulldowns for example) would be done at the end in place of isometrics.
Like it says,this is more of a bodybuilding routine and i'm sure not the ideal way for an athlete to train,but it has served me well over the years.

Dragon