- Need some help with fine-tuning my stretching routine...

R

retired_Iceman#1

Guest
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)

2)


Anyway, this is the current training routine I have in mind:
------------------------

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...
------------------------

PS: Wednesday/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 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?




I hope you guys can give me a hand with fine-tuning my training routine...
Thanks in advance.
 
as far the splits are concerned i 've mentioned a link in your previous post

i havent much knowledge of xma since gave it a shot about two years back only to realise my 540s wouldnt work since i have a weak core and hips ;)

as mentioned above you should develop a well balanced and all-round abs routine. that should help with the backwards flipping movements and driving your knees high while kicking

your hips flexors are your main kicking muscles so get some good exercises to strengthen them eg the hanging leg raises etc

i,ve heard a gymnastics background helps a lot in xma
you could also gain a lot of help form cappoeira

as far as the weight training is concerned a lot of them seem to use periodisation

regarding the stretching its amazing you can allocate such an amount of time for it
just make sure you do the stretching after your martial arts routine since it effects your force development.

this is just a general guide line most of which I'm sure is nothing new to you considering your experience. :)

maybe others could be more helpfull :) ;)
 
In my mind, a static stretch and an isometric stretch are the same thing. Not sure what you mean by this. An hour of stretching is too much. The intensity of your stretches is also very important. Passive stretching...you have a partner? Dynamic stretching is also very important. Especially for sport flexibility. Check out this book. You won't be disapointed.
 
Crazylegs...if you were asking if passive stretching means he is using a partner, then this is wrong. Passive means using something other than your own muscles to achieve a stretch. (Eg, stretching against the floor whilst doing the splits).

Isometrics differ from a normal static stretch because you tense the muscle as much as possible once at a certain stretch, then quickly relax it, and as you do so increase the stretch slightly....and repeat. This is why normal static stretches are better known as "relaxed" static stretches.

In response to one of your questions Iceman...it is true that you should do DYNAMIC stretches before static ones in each workout, but I'm not sure about differentiating static active and static passive.
 
If you want to work on flexibility then do yoga. Follow a program or you'll just end up streching cold and pushing yourself too much. Then you'll just snap like a rubber band and "ping" out your own window.
 
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