How often should I do adductor pull-downs?
How often should I do adductor pull-downs?
Hello again! It's been so long since I last posted. Now I have a question regarding the adductor pull-downs. How often should I do this exercise in a week. I do them once a week during my leg strength program (on friday) and I feel it's not enough. Can I do it twice a week for example? What's your advice? Thank and salut form Romania.
Hello again! I shall answer your question, Dragon: when I do adductor pull-downs I feel a little tension in my left adductor, and a "lot" in my right, because as you've said I have a tight adductor. I was thinking maybe if it's possible to do this exercise first on monday and then on friday. Is ok? And I have 4-5 martial arts trainings a week. Please send me your advice. Thank you very much and I salut you from Romania.
If you want to perform the pulldowns twice per week i would try to arrange it so you have the following day as a rest day(may be hard for you to do if you train in martial arts so often).
If you are constantly training without adequate rest you will easily become fatigued and your flexibility may suffer.
Give it a try but monitor you progress carefully and check for signs of over training.
Dragon
If you are constantly training without adequate rest you will easily become fatigued and your flexibility may suffer.
Give it a try but monitor you progress carefully and check for signs of over training.
Dragon
Ok Dragon, I understand what are you saying: I need some time to rest in order to progress with those exercises. But can you reccomend me some plan, a program in order to perform the adductor pull-downs twice a week? You, for instance, how do you do it? Thanks in advance and I salut you from Romania!The program i perform may not be the best for a martial artist(even though i am one).I follow an abreiviated bodybuilding routine.
Sunday-Martial Arts workout-technique,syllabus,grappling,sparring,etc.(start with dynamic stretching,end with relaxed stetching)
Monday-Weight Training-squats,stiff leg deadlifts,forarm/grip work,neck work,ab work.(start with dynamic stretches,end with isometrics and relaxed stretches)
Tuesday-Rest.
Wednesday-Weight Training-chin ups,bench press,shoulder press,L-fly,neck work,ab work.(start dynamic stretches,end with isometrics and relaxed stretches).
Thursday-Rest.
Friday-Martial Arts workout-consentrating mainly on sparring/grappling.(start with dynamic stretches,ending with isometric and relaxed stretches).
Saturday-Rest.
As i said,this may not be the best strength workout for a martial artists.
Also you will notice i don't perform the adductor pulldowns(not in this cycle anyway).If i were performing them they would be at the end of each strength workout.
Some people may be better having 2 days rest between weight training sessions.
Dragon.
Sunday-Martial Arts workout-technique,syllabus,grappling,sparring,etc.(start with dynamic stretching,end with relaxed stetching)
Monday-Weight Training-squats,stiff leg deadlifts,forarm/grip work,neck work,ab work.(start with dynamic stretches,end with isometrics and relaxed stretches)
Tuesday-Rest.
Wednesday-Weight Training-chin ups,bench press,shoulder press,L-fly,neck work,ab work.(start dynamic stretches,end with isometrics and relaxed stretches).
Thursday-Rest.
Friday-Martial Arts workout-consentrating mainly on sparring/grappling.(start with dynamic stretches,ending with isometric and relaxed stretches).
Saturday-Rest.
As i said,this may not be the best strength workout for a martial artists.
Also you will notice i don't perform the adductor pulldowns(not in this cycle anyway).If i were performing them they would be at the end of each strength workout.
Some people may be better having 2 days rest between weight training sessions.
Dragon.
All depends how often you are doing any other sports/activities,what kind of job you have(manual labour will tax your body),your nutrition,and rest/sleep.CrazyBoy wrote:Well I have trainings three times a week: monday, wednesday and friday. Monday pecs, wednesday back and friday legs. SO I think i have enough rest between training days. What do you think?
You could run the risk of over training if you're pushing to hard and not recuperating properly.
Dragon.
