hello,
I'd like to get some help from you guys on how to fine-tune my current stretching routine to get the best out of it.
- First I will tell you what I want to achieve:
I have done Brazilian Jiu Jitsu (which is a Martial Art originally from Japan) for 9 years. It's mostly based on groundfighting like Judo, but also has some standing-up like Karate/Tae Kwon Do. But ok, that's not what my question is about.
Since 2005 I'm focusing on a switch to FreeStyle Martial Arts (aka Xtreme Martial Arts, or simply XMA). This sport requires extreme flexibility and suppleness.
I'm not totally new to working out, as I'm already training each day since last year (using a workout-dvd; Nikki Berwick - Maximum Stretching)... but I'm simply not getting the results I hoped for, that's why I'm planning a major overhaul.
Following are 2 short demo-films, to give you an impression why I need this extreme flexibility for:
1) http://www.yourfilehost.com/media.php?c ... l_Arts.WMV
2) http://www.yourfilehost.com/media.php?c ... y_1999.WMV
Anyway, this is the current training routine I have in mind:
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Monday
Static Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Isometric Stretches:
No specific time planned, but I intend to do about 5/6 different exercises (still have to plan which exercises).
Passive Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Tuesday
Static Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Passive Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Wednesday
Static Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Isometric Stretches:
No specific time planned, but I intend to do about 5/6 different exercises (still have to plan which exercises).
Passive Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Friday
Static Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Passive Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Saturday
Static Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
Isometric Stretches:
No specific time planned, but I intend to do about 5/6 different exercises (still have to plan which exercises).
Passive Stretches:
Spending for about 30 minutes on different exercises (still have to plan which exercises).
* I'm planning to do the same Static/Passive exercises spread between Friday/Saturday, that I'm also planning to do between Monday-Wednesday. So you can consider this my training-cycle...
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PS: Thursday/Sunday I plan to give my body a bit of rest.
Some people told me that you always need to do Static stretches BEFORE Passive stretches (for the best result), I hope this is right?
PS2: I'm also planning to put some strengthening exercises into the above training schedule like; squats, riding my hometrainer, lifting some weights and doing push-ups.
But the problem is, I don't realy know what's best (on what days should I plan it), considering the amount of time the body needs to heal...
Would it be a good idea to also put in a training-cycle for these strengthening exercises??
(if so, on what days...)
PS3: My main goal at the moment is to get the splits (both front- and sidesplits) ASAP.
Kicking is not a problem, as I have a stable background in BJJ.
So keep this in mind if you think my schedule needs some adjustments.
PS4: I know it's a good idea to switch some exercises from time to time, for your body to get new impulses in order to reach new levels.
About trainingcycles, I was planning the following (the amount of exercises is just an example... the days instead, ARE scheduled):
Doing 10 different Static exercises AND 10 different Passive exercises spread between Monday-Wednesday... and than repeat the same 10 different Static exercises AND 10 Passive exercises spread between Friday/Saturday.
* Would this be a good cycle, or would you recommend me another cycle?
BTW, I DON'T KNOW ANYTHING ABOUT DYNAMIC STRETCHING, SO MAYBE IT NEEDS TO BE INCLUDED IN MY SCHEDULE SOMEWHERE??
(but some people here can probably give me some advice on that)
I hope you guys can give me a hand with fine-tuning my training routine...
Thanks in advance.
- Need some advice with fine-tuning my stretching routine...
- Need some advice with fine-tuning my stretching routine...
"The Mind is like a Parachute, it works best when it is open" - Rickson Gracie
Your workout needs to be totally changed.
1)Your definition of stretches:-
Passive(relaxed) stretching and isometric stretching are static stretches.
So i'm not quite sure what you mean when you say you do static stretches,isometric stretches,and passive stretches.Perhaps you mean static active flexibility(holding your leg out extended for example)?
2)In your "PS" you say you intend to give your body a rest on Wed and Sun but you have written Wednesday as a workout day.
3)Too many stretches.There is no need to perform 5/6 isometric stretches unless they are each for different muscles.In which case,you would be better splitting your bodyparts up.
4)To perform some of the feats you want to,i'd say strength training/conditioning is a must.
5)To kick that way dynamic flexibility is also a must.
Here's a sample plan.Post back or Pm me if this needs tobe changed for any reason(workout days,access to training equipment,etc)
MONDAY.(Technical workout)
Warm up/dynamic stretching.
Martial arts workout.
Static active stretching(if your goal is to be able to hold your kicks in extended positions during forms like Jean Frenette is in the first video).
Relaxed stretches.
TUESDAY.(Strength workout)
Warm up/dynamic stretching.
Chin ups,Bench Press,Ab work.
Isometric stretches.
Relaxed stretches.
WEDNESDAY.-Rest.
THURSDAY.(Technical workout)-As MONDAY.
FRIDAY.(Strength workout)
Warm up/dynamic stretching.
Squats,Stiff Leg Deadlifts,Ab work.
Isometric stretches.
Relaxed stretches.
SATURDAY/SUNDAY-Rest.
This is a basic program that assumes you already have some degree of conditioning(for isometrics).The strength training routines contain basic compound movements that will develop the major muscle groups.
Hope this helps,
Dragon.
1)Your definition of stretches:-
Passive(relaxed) stretching and isometric stretching are static stretches.
So i'm not quite sure what you mean when you say you do static stretches,isometric stretches,and passive stretches.Perhaps you mean static active flexibility(holding your leg out extended for example)?
2)In your "PS" you say you intend to give your body a rest on Wed and Sun but you have written Wednesday as a workout day.
3)Too many stretches.There is no need to perform 5/6 isometric stretches unless they are each for different muscles.In which case,you would be better splitting your bodyparts up.
4)To perform some of the feats you want to,i'd say strength training/conditioning is a must.
5)To kick that way dynamic flexibility is also a must.
Here's a sample plan.Post back or Pm me if this needs tobe changed for any reason(workout days,access to training equipment,etc)
MONDAY.(Technical workout)
Warm up/dynamic stretching.
Martial arts workout.
Static active stretching(if your goal is to be able to hold your kicks in extended positions during forms like Jean Frenette is in the first video).
Relaxed stretches.
TUESDAY.(Strength workout)
Warm up/dynamic stretching.
Chin ups,Bench Press,Ab work.
Isometric stretches.
Relaxed stretches.
WEDNESDAY.-Rest.
THURSDAY.(Technical workout)-As MONDAY.
FRIDAY.(Strength workout)
Warm up/dynamic stretching.
Squats,Stiff Leg Deadlifts,Ab work.
Isometric stretches.
Relaxed stretches.
SATURDAY/SUNDAY-Rest.
This is a basic program that assumes you already have some degree of conditioning(for isometrics).The strength training routines contain basic compound movements that will develop the major muscle groups.
Hope this helps,
Dragon.
May I suggest you look into Resistance Flexibility and Strength Training, a part of the Meridian Flexibility System. By maintaining tension in the muscle (group) while you force it through its range of motion (an eccentric contraction), you build strength while you increase the range of motion. Static stretching WEAKENS muscles. A muscle's strength is its ability to contract. By lengthening it without improving its contractile ability, you now have a funtionally weaker muscle. In addition, holding static stretches turns off the stretch reflex, which is a signal to the muscle to return to its resting state.
Hello,HumHyper wrote:May I suggest you look into Resistance Flexibility and Strength Training, a part of the Meridian Flexibility System. By maintaining tension in the muscle (group) while you force it through its range of motion (an eccentric contraction), you build strength while you increase the range of motion. Static stretching WEAKENS muscles. A muscle's strength is its ability to contract. By lengthening it without improving its contractile ability, you now have a funtionally weaker muscle. In addition, holding static stretches turns off the stretch reflex, which is a signal to the muscle to return to its resting state.
I looked into what you suggested and its interesting. As I understood you have to tense your muscle and at the same time stretch the same muscle.
As I remember from one of Pavel's books he sad when you isometricaly contract muscle shouldn't increase ROM.
Do you have any more info on this method? Or maybe your personal experience? Any opinion from others will be appreciated.
Thanks.
I think it depends how you perform the technique.
An example of how this tecnique "might" be interpreted would be adductor flies:-The muscle is under tension as it travels through it's range of motion.This is assuming the technique is to be performed in motion.
If the technique is to be performed as a static stretch then i definately wouldn't contract to my maximum and then try and stretch to my maximum.
The other way round would be ok for me.This would be an isometric stretch.
Dragon.
An example of how this tecnique "might" be interpreted would be adductor flies:-The muscle is under tension as it travels through it's range of motion.This is assuming the technique is to be performed in motion.
If the technique is to be performed as a static stretch then i definately wouldn't contract to my maximum and then try and stretch to my maximum.
The other way round would be ok for me.This would be an isometric stretch.
Dragon.
So, my conclusion (it could be wrong): the more weight you put on a muscle while moving through its ROM the better (= geting stronger), so the greatest weight is one you can't move - isometric contraction.To move a muscle through full ROM and at the same time isometricaly contract it, would bring greatest strenght and flexibility.
So please, if I'm wrong, correct me.
So please, if I'm wrong, correct me.
An isometric contraction is one where the joint angle doesn't change (iso = same, metric = measure). This technique utilizes eccentric contractions (muscle lengthens under tension). If you were to resistance stretch your left bicep, you would curl your left arm up and try to hold it there while you used your right arm to force your left arm to straighten. You would also exhale throughout the stretch. Resistance and exhaling protect the muscle from strains or over-stretching. Maximal resistance is key. I discovered this technique while trying to cure my fibromyalgia and found it to be very powerful. I had had to stop regular weight training. I was so impressed I ended up getting certified in the technique and now I run classes. I've also used it to reduce and eliminate various strains in other athletes. Please note, you should not stretch cold muscles with this or any other system. However, you can quickly warm up the muscle by doing the technique through a limited range of motion and with limited tension, gradually increasing to the max in each. When returning to the start position, maintain reduced resistance in the right arm and you will strength train the left bicep. Stretching and strengthening will quickly warm up the muscle.