6 inchs to go, but its been 8 months! Full Workout included.

[kiwisting]

Hi to everyone.

I first started using Mr. Kurz methods in the early 1990's and achieved a side split in about 4 months. Unfortunatly, I started a family and stopped training and lost alot of strength over the past 12 years.

8 Months ago I purchased the new DVD and 4th edition book and although I have had some progress, it has not been what I expected.

Now, I have full front splits in both directions and my leg raises are perfect but my side split is not there... yet!

My training for my lower body consists of-

-Short jog or shadow boxing (10 to 15 minutes).
-Leg Raises in all diections (this I know is working or has worked).

-Because I am 6ft 1inch my Femur (Thigh bone) is longer than a shorter man. I can not get my thighs parallel in a normal (shoulder width squat) and by placing your feet on blocks is just bad for your knees.
Instead, I do Sumo Squats (otherwise called Power Squats). This exercise actually targets the muscles that cause Adduction in your hips better than regular squats. I usually do 4 to 5 sets of 10 reps but sometimes raise the weight each set and drop the reps. I use a barbell of around 80 to 85 kgs to begin with and my own body weight is only 71 kgs.

-I have just started (yesterday) performing front then side lunges instead of the squats. As it targets the adductors better (in side lunges) but the pounds I use are alot lighter.

-I can do adductor flyes with ease and in almost full range so mayby I need to incorperate them back into my training?

-When I do the side straddle
I usually do 3 to 5 sets with the first set treated as a warm up. Within 4 to 5 isometric tentions I am almost in my full range of stretch.
The next three sets are done in the lowest I can go, just about a full split. I hold the tentions for 10 to 30 seconds depending on muscular fatiuge.

I then do dead lifts, sometimes the stiff legged (slightly bent and start from standing) version. And I do this correct also.

My adductors get slightly sore for a few days after doing my workouts but then the same happens with any body part I train. It is not excessive.

If anyone from Stadion can help it would be appreciated as I have purchased all your texts and videos (DVD).

I am currently in study for my Bacholar of Human Performance, in my final year and have a great understanding of human anatomy and training but I may be over doing it.

I started training for splits this time around so that I was able to perform the best I can and stretch using the same methods I used in my 20's.

I got right down just before xmas but it was only twice.

I need educated advice to help now.
Tom you helped me before and you got my front splits and kicks perfect this time around but my ego needs those splits also.

You can email me at daimers@go.com with any advice otherwise I will keep cheaking the forum.

Regards

Damian

[Pu-key]

When you achieved the side splits in 4 months, what stretches did you do, isometric or relaxed?

[Thomas Kurz]

Because I am 6ft 1inch my Femur (Thigh bone) is longer than a shorter man. I can not get my thighs parallel in a normal (shoulder width squat) and by placing your feet on blocks is just bad for your knees.

Someone told you so, or have you actually tried it?

Instead, I do Sumo Squats (otherwise called Power Squats). This exercise actually targets the muscles that cause Adduction in your hips better than regular squats. I usually do 4 to 5 sets of 10 reps but sometimes raise the weight each set and drop the reps. I use a barbell of around 80 to 85 kgs to begin with and my own body weight is only 71 kgs.

Squat low--hips well below knees--which may require decreasing the amount of weight on the bar. I wrote about it in my answer to your question in the e-mailing of 03/14/2005. It is archived at http://www.aweber.com/z/article/?stadion-list .

-I have just started (yesterday) performing front then side lunges instead of the squats. As it targets the adductors better (in side lunges) but the pounds I use are alot lighter.

Good.

-I can do adductor flyes with ease and in almost full range so mayby I need to incorperate them back into my training?

That depends--see my comment on muscle soreness below.

-When I do the side straddle
I usually do 3 to 5 sets with the first set treated as a warm up. Within 4 to 5 isometric tentions I am almost in my full range of stretch.
The next three sets are done in the lowest I can go, just about a full split. I hold the tentions for 10 to 30 seconds depending on muscular fatiuge.

But do you stand in the correct stance? I show the correct stance on the DVD Secrets of Stretching right before the demonstration of three ways of doing isometric stretches.

My adductors get slightly sore for a few days after doing my workouts but then the same happens with any body part I train. It is not excessive.

This is bad. If you have any understanding of human anatomy and training you should know better. See point a) in my answer to your question in the e-mailing of 03/14/2005. It is archived at http://www.aweber.com/z/article/?stadion-list .