How to get strong enough for isometrics?

[johnbench110]

Dear Mr. Kurz,
to get strong enough to do isometric stretches and thus to improve my flexibility I follow your methods explained in SECRETS OF STRETCHING and advice from column # 19.
Here is my wokout which I do twice a week followed by an endurance workout (jumping rope and/or jogging):

Joint rotations and dynamic stretches (twice a day, every day)

single-leg squats 3 sets 15 reps
backsquats 2 sets 30 reps 40kg (half my bw)
front lunge 1 set 30 reps 30kg
back lunge 1 set 30 reps 30kg
side lunge 1 set 30 reps 30kg
single-leg calfraises 1 set 30 reps
lying leg raises 1 set 60 reps (plan to work up to 100 and then add weight)
goodmorning lift 1 set 12 reps 45kg (plan to work up to 30reps w./ 55kg which is 2/3 of my bw and then from there on do deadlifts)
crunches w./ twist 1 set 100 reps
neckbridge 1-2 sets 30reps
relaxed stretches 2 sets 2 min. side and front split stretch

For atleast 6 months I have been doing the squats and lunges, starting w./ no weight and worked up to the above numbers.
My problem is that my adductors feel very tired the next day. If I do isometric stretches or the "horse stance" my adductors are really sore.

1.) What should I do to get strong enough for isometrics? More sets w./ less weight or more weight w./ less reps?

2.) Does jogging with sore adductors prevent them from recovering?

3.) Sometimes I feel a pinch in my right hip-flexor when I stand up from sitting down. My doctor told me my hip joint is okay the pain is coming from the muscle. Does that mean my hip flexors are to weak or overworked? What can I do about it?

4.) In deep overhead squats I have a hard time to raise my arms up. Is the stretch on page 68 of STRETCHING SCIENTIFICALLY going to fix that?

5.) Is it okay to do chin-ups, push-ups and run in the same workout?

Thank you for taking the time to reply.

[Thomas Kurz]

Soreness of your adductors shows that you are overworking them. That may also apply to your hip flexors (the “pinch” in the hip flexor).

You can answer all your questions yourself, except the 4th, if you study the following posts form my blog:

http://tomkurz.wordpress.com/2011/03/23 ... ix-faults/

http://tomkurz.wordpress.com/2011/05/03 ... -exercise/

http://tomkurz.wordpress.com/2011/07/13 ... -training/

4.) In deep overhead squats I have a hard time to raise my arms up. Is the stretch on page 68 of STRETCHING SCIENTIFICALLY going to fix that?

Answer: Not likely. This usually requires posture correction. For that, study and apply lessons listed at the end of my article “Injuries, Sports Training, and Posture, Part III” (http://www.stadion.com/injuries_posture_3.html).