Training Advice

[elasticvic]

Hi all,


My problem is this: My workout is taking one hour and half (I?m not counting the oil massage time) and it?s consisting of:
1) Warm-up: 5 min
2) Light stretches: 10 min
(20 seconds each exercises once + swings)
3) Dynamic exercises: 25 min
(100 reps each group)
4) Extended length conditioning: 20 min
(100 reps: the 3 recommended exercises)
5) Deep stretches: 30 min
(20 second holds; each exercise twice for front and side splits)

I?m trying to do this kind of training 3 times a week, alternating with kettlebell training(+light stretches) the others days. I?m trying to reduce the duration to 1 hour.

My questions are:

1) Is there an absolute need to work dynamic exercises in this section?
Since I?m using kettlebells in the others days, to do squats, lunges, windmills, snatches etc, I think I?m training already those muscles in a dynamic manner. The only reason that would eventually prevent me to cut them off, is if there some kind of benefic side effect of doing them just prior to extended length and deep stretches (like deep warm-up)

2) Is the strategy of working in parallel on front and side splits, a good idea? I think I should not be that ambitious, and pick only a split finish it, and then do the other. Unless of course there is a beneficial side effect on working on the both in the same session.


Whoever, if what I?m doing now is the optimum training program, I will continue it, even if it takes one hour and a half.

Thank you for your advices.

[Allstretch]

I don't think that basic leg conditioning, is need if you do it anyway.
I been doing great with out it, after I spend some time on it.
You do that anyway with bell, so I would guess you can leave it out.
About paralleling the splits at the sime time, I really have no idea.
Which one is more important to you first?

[elasticvic]

Thank you AllStretch

If there is to choose I think I?ll chose the side splits, although I?m farther from the ground than in the front split.
Did you manage to achieve both? How long did it take, and how far form the ground you were when you started?

Thnaks

[KLMBest]

I thought that you don't need to do dynamic and static once you reach high number of reps, you all have to do it other stuff, like extened length conditioning and circles.
I think that 2 sets of 10 squats and lounges would be a warm up, if you want to use that as a warm up. If my arms were more used to holding the resistance, than I would do nothing but extended lenght, cause since I got into that, I feel my legs letting me go deeper into splits.

[Justdoit]

I thought that you don't need to do dynamic and static once you reach high number of reps, you all have to do it other stuff, like extened length conditioning and circles.
I think that 2 sets of 10 squats and lounges would be a warm up, if you want to use that as a warm up. If my arms were more used to holding the resistance, than I would do nothing but extended lenght, cause since I got into that, I feel my legs letting me go deeper into splits.
I think the extended length works right away and over time.
Right away it fatigues the muscles, thus making them stretch.
Over time, I guess it makes them used to being stretched.
With kicks, I found that fast kick are higher, but slow kicks need strengthening like circles, before significant height can be added.

[KLMBest]

I thought that you don't need to do dynamic and static once you reach high number of reps, you all have to do it other stuff, like extened length conditioning and circles.
I think that 2 sets of 10 squats and lounges would be a warm up, if you want to use that as a warm up. If my arms were more used to holding the resistance, than I would do nothing but extended lenght, cause since I got into that, I feel my legs letting me go deeper into splits.
I think the extended length works right away and over time.
Right away it fatigues the muscles, thus making them stretch.
Over time, I guess it makes them used to being stretched.
With kicks, I found that fast kick are higher, but slow kicks need strengthening like circles, before significant height can be added.

Makes sense.
Aight.

[Allstretch]

Thank you AllStretch

If there is to choose I think I?ll chose the side splits, although I?m farther from the ground than in the front split.
Did you manage to achieve both? How long did it take, and how far form the ground you were when you started?

Thnaks
I can do a good side split, and a front "split" with knee to the side. The real front split with knee to the floor I am very close to. To be honest I like the side split and high kicks. I don't have much use for front splits.
How far I was from the split dependined on the day. Some days may be 95-100 degrees. I am approximating, may be it was more or less. Some days after long work out and partner pushing, I was may be 140-150 degrees.
I did not count how long it took me, plus I did not stick with the program all the time. If I was too tired or busy, I would skip a day.

How far are you from the side split now?

[elasticvic]

Hi AllStretch ,


Thank you for taking the time to reply.
Well actually I?m about 30 cm from the floor, and although I?m doing everything I learn from Paul?s book and this forum, I see no progress at all. I?m focusing now just on side split, in order to be more efficient in my progress. How others guys in this forum are capable of doing side splits in just 2-3 months starting at 30 cm above the ground, is beyond me. I?m using elastic steel method at least from two months, I added the oil massage two weeks ago, and it seems like I?m going nowhere. Maybe I?m just to ?naturally inflexible?, or maybe I?m doing the entire think in the wrong way.

Well, I?ll keep on trying at least till the end of the year, and then I will re-evaluate my progress and see from that point on.

[Allstretch]

Hi Vic,
Wow, you don't see any improvement?
How much do you kick?
out of two months how long have been doing the extended length conditioning isomatric stretches and the routine in the back of the book?
Do you have some kind of emotional thing with flexibility?
A while back I wrote to paul and he mentioned a couple of things with flexibility. Oil was there, and so was nutrition and water. How are you in the food and water department?

[elasticvic]

Hi Vic,
Wow, you don't see any improvement?
Very ,very little improvement.
How much do you kick?
No kick just flexibility
out of two months how long have been doing the extended length conditioning isomatric stretches and the routine in the back of the book?
I worked 2 to 3 extended length and deep stretches training per week, waited that the sore went off and started again. As you said yourself, due to job obligations I couldn?t do 4 trainings a week constantly. Didn?t do the morning stretches, but worked the light stretches in the evening with deep stretches or after kettlebell workout. I can do now comfortably 25 +25 of the 3 extended length exercises, each side.
Do you have some kind of emotional thing with flexibility?
No
A while back I wrote to paul and he mentioned a couple of things with flexibility. Oil was there, and so was nutrition and water. How are you in the food and water department?

I?m having a 30-40% protein, 50% carbs and 10-20% fats diet. (burn the fat feed the muscle diet). I drink of course lots of waters.

Although I?m not expecting miracles, I think that I should see some obvious results by now, some kind of progress, like being 20 or 25 cm from the ground instead of 30. I?ll keep going and adapt my routine, and see what happens.
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[KLMBest]

Is it possible that something is tight with your hips? you can massage yourself real good or have someone massage you. Than take a hot bath or a sauna. You muscles will be as relax as they can be, and see if you can get below your 30 . I did this a while back and when I went down, I knew that I have potential.