New book - your help needed!

[Van Zandt]

I'm in the process of writing my first book on flexibility training. It'll be different to the likes of Kurz, Tsatsouline & Zaichik for a number of reasons:

1. It does away with stretching of all forms.

2. It is tailored specifically for martial artists (kickers and grapplers).

3. It provides easy-to-follow routines with guidance on specific numbers of sets, reps, duration, etc.

4. You can have a say in it.

I need your help with the last one. I need to know your biggest flexibility problems (i.e tight hamstrings, groin, etc), your usual routine and rate of progress, stretching horror stories, and anything else you're not sure about in terms of flexibility - and what you would like to see in this book.

Anyone who helps will get a writing credit and a free copy when it's published. Post your input in this thread.

Cheers!

[Mitch]

I've never had a problem with hamstring flexibility. Axe kicks, static stretches in that position are no problem.

Even side splits don't give me too much grief. At 40 I'm not quite down but could get there with a bit of work.

What gives me trouble is box splits and side kick position. I can get a side kick up to head height, but only if my upper body is leant way back. I can't get a wide V on box splits.

Similarly, picking up the front leg and jabbing out high section repeated side kicks, that old ITF-style staple, is very difficult without leaning back and losing forward momentum.

I sometimes feel like the flexibility down my sides, over my ribs, is also an issue if that makes any sense?

Is that helpful?

Mitch

[Van Zandt]

Cheers Mitch. Exactly the type of post I was after :cool:

I can get a side kick up to head height, but only if my upper body is leant way back.

Already got a couple of exercises in mind to address that.

Similarly, picking up the front leg and jabbing out high section repeated side kicks, that old ITF-style staple, is very difficult without leaning back and losing forward momentum.

And that. :)

I sometimes feel like the flexibility down my sides, over my ribs, is also an issue if that makes any sense?

I understand what you mean. It gives me something extra to think about. Does it affect your ability to do TKD in any way?

Is that helpful?

Very, thank you :)

[Moi]

PM'd you

[Van Zandt]

PM'd you

:cool:

[Mitch]

...Does it affect your ability to do TKD in any way?

It changes the way I do it. But it makes me squarer and use my hands more so I don't have a problem with it as I view those as more important anyway :)

I would like to develop that lead leg strength and flexibility, which I think, as I suspect you do, is based on strength rather than flexibility as such.

Here's an interesting story. I stopped doing the traditional stretches at my club to any great extent a few years ago. I did leg raises, squats and similar instead.

I haven't got a detailed study of the results for you, but I can report my impressions.

I think injuries have gone down. Doing leg raises etc rather than passive stretching at the start of class has served to warm students up well.

I think most students have benefited from the program in terms of the speed and delivery of their mid-section kicks.

However, I have some younger students (pre-teens) who do not seem to have developed as kickers. They kick low, poorly and generally slowly. They are part of a peer group of 5/6 so it may be simple coincidence reinforced by lack of peer pressure.

Similarly I think the high section kicks of older students have not developed. This may be because they are simply getting older, or it may be because the strength benefits are being balanced by age related flexibility problems, or it may be my failure to design a specific routine for them rather than just performing a generic one. The same may of course be true for the group of pre teens.

I still think the principles I'm following are correct, but I think that I need to apply them in a more specific manner for different students. I think I also need to develop beyond the basics into routines that progress my students and myself.

I would like to see routines for different age groups. So, specify a routine for pre-teens, teens, etc etc.

I don't know how much difference it makes but it might even be worth doing a beginners, intermediate and advanced level for each age range.

Finally, I know from when I've done grappling classes or full contact self defence seminars with JWT that my older students often mention that the next day they feel like they've been run over by a train.

Now, these people, with kids, jobs and commitments are the least able to spend a day barely able to walk. I'm not exaggerating with that btw, I mean slow and shuffling zombie style :). So they need somehting less sport-specific (can you tell how much the word sport sticks in my throat? :) ), something that will help them out.

Now, suddenly I remember my dad doing 4BX (5BX?) every morning right through to his 60's. A general programme of exercises that took him about 30 mins that he did every morning. He's now a sprightly octogenarian :D.

So I think one of the general benefits would be a wide ranging, broadly applicable routine that would serve people well as they trained in different arts and got older.

PLus if you could stop my back hurting that would be good? Adding 10kg to my deadlift whilst cold and changing my technique turned out not to have been my best idea :confused:

Mitch

[SpikeD]

My calves give me a lot of problems but that may be a genetic thing (i know i know, its 'my genes' excuse) My son, neice and sister all walk on their toes, I am struggling to get my son to stretch regular because he is a lazy arse. My physio was surprised at how tight my calves are (It takes a LOT of effort to just push my toes towards my shin and get a flat perpendicular angle between foot and leg, if you follow me, and this is whilst I am relaxed and chillin after a warm up and calf massage). Hamstrings are not to bad but could do with more work. Now my groin, if i may, Whilst adopting horse stance i get a pull in my right hip joint on the inside of my leg and in to my groin. I have never been able to do the splits, not that i have any real desire to, but I would like to be more flexible than i need to be. One more area i would like to improve would be my back, specifically lower and upper-middle. Car crash injury has made it quite stiff and tight. Don't know if you will cover back stretches (Keeps fingers crossed) so thought i'd mention it. Good luck with the book, hope it writes itself.

[Van Zandt]

I think injuries have gone down. Doing leg raises etc rather than passive stretching at the start of class has served to warm students up well.

That's probably due to your joints and connective tissues becoming more stable as a result of focusing more on strength than stretching. A lot of people have the misconception that strength training reduces flexibility, when in fact it improves it more than "stretching"!

However, I have some younger students (pre-teens) who do not seem to have developed as kickers. They kick low, poorly and generally slowly. They are part of a peer group of 5/6 so it may be simple coincidence reinforced by lack of peer pressure.

Hmm... something I need to look into :thinking:

This may be because they are simply getting older, or it may be because the strength benefits are being balanced by age related flexibility problems, or it may be my failure to design a specific routine for them rather than just performing a generic one. The same may of course be true for the group of pre teens.

All the research I've looked at over the years has shown me that flexibility (and kicking) is best improved between the ages of 25 and 39, and even after this range (40+) it's generally easier and faster to make improvements more than between the ages of 16 and 24 (contrary to popular belief). I have also designed most of the methods in this book specifically for older athletes.

I would like to see routines for different age groups. So, specify a routine for pre-teens, teens, etc etc.

I don't know how much difference it makes but it might even be worth doing a beginners, intermediate and advanced level for each age range.

This is definitely something for me to consider, and will most likely feature in the book. Thank you for this suggestion :cool:

Finally, I know from when I've done grappling classes or full contact self defence seminars with JWT that my older students often mention that the next day they feel like they've been run over by a train.

Sadly no amount of flexibility training will prevent soreness if a person exceeds his or her limits. However, I have included guidelines to reduce the effect of soreness and to get rid of it quickly.

So I think one of the general benefits would be a wide ranging, broadly applicable routine that would serve people well as they trained in different arts and got older.

The main theme of the book will be developing the ability to do splits and high kicks, but I will also cover specific routines for other sports and general healthy living (i.e. non-sports specific).

PLus if you could stop my back hurting that would be good? Adding 10kg to my deadlift whilst cold and changing my technique turned out not to have been my best idea

Pre-had and re-hab for the back features heavily in the book :cool:

Thanks for your input Mitch, definitely given me some food for thought.

My calves give me a lot of problems but that may be a genetic thing (i know i know, its 'my genes' excuse) My son, neice and sister all walk on their toes, I am struggling to get my son to stretch regular because he is a lazy arse. My physio was surprised at how tight my calves are (It takes a LOT of effort to just push my toes towards my shin and get a flat perpendicular angle between foot and leg, if you follow me, and this is whilst I am relaxed and chillin after a warm up and calf massage). Hamstrings are not to bad but could do with more work. Now my groin, if i may, Whilst adopting horse stance i get a pull in my right hip joint on the inside of my leg and in to my groin. I have never been able to do the splits, not that i have any real desire to, but I would like to be more flexible than i need to be. One more area i would like to improve would be my back, specifically lower and upper-middle. Car crash injury has made it quite stiff and tight. Don't know if you will cover back stretches (Keeps fingers crossed) so thought i'd mention it. Good luck with the book, hope it writes itself.

You'll be pleased to know I cover the back and calves in the book. And just about every other muscle group! :D No stretches, just basic exercises that develop strength through the full range of motion - which is crucial to healthy, supple and stable joints and muscles. As I mentioned in my reply to Mitch's posts, back care is a strong point throughout the book (developing the ability to kick high and do the splits places a great deal of stress upon the back, something Kurz, Tsatsouline and Zaichik fail to mention in their books!)

Thanks again for your input guys, it's a great help. Like I said, anyone who provides input to this thread (with a bit of effort, obviously - see TKDMitch & SpikeD's posts as an example) will get a writing credit and a free copy of the book when it is published.

[Mitch]

I wonder if it would be possible to put together some short daily routines?

10 minutes that I can do in the morning or evening to build flexibility.

Is there a need for changing routine regularly? If so could you design a rotating programme?

It's sounding like a very interesting project Superfoot :)

Mitch

[Van Zandt]

I wonder if it would be possible to put together some short daily routines?

The aim of the book will be to make the reader self-sufficient. That is, they "pick & mix" exercises from the available list according to their goals and follow the advice on how to structure workouts accordingly. This, I hope, will enable the reader to pass on this advice to their own students (or athletes, if they're a sports coach). I'll also include example routines of how to choose exercises and arrange workouts.

Is there a need for changing routine regularly? If so could you design a rotating programme?

The human body is a very smart piece of machinery and adapts very quickly. I hope to highlight this rate of adjustment and how/when you should change up your routines and exercises.

It's sounding like a very interesting project Superfoot

Cheers mate. Got to admit, your input has been nothing short of exceptional! :cool:

[Mitch]

Cheers mate. Got to admit, your input has been nothing short of exceptional! :cool:

It's only because I'm so stiff all the time.

Did that sound dirty?

MItch :D

[Van Zandt]

It's only because I'm so stiff all the time.

Did that sound dirty?

:rolleyes:

[Frodocious]

I have horribly tight hamstrings and no amount of passive stretching has ever made much difference, so as Mitch say, some short daily routines would be a good idea. A mix of routines that can be done on waking, those that can be done pre and post workout and those that could be done on days off would be good.

I also have reduced ankle flexibility following a major sprain a few years ago and anything that could help with that would be good, as I think it is limiting my squatting ability. Admittedly it might be partially due to scar tissue in the joint but I haven't got round to seeing if I can get and orthopaedic consult on it yet. So mobility type exercises for the obvious problem areas might be a good idea (if that is in the direction you're thinking about) - e.g. ankles, hip flexors, shoulders etc.

[Mitch]

I have horribly tight hamstrings and no amount of passive stretching has ever made much difference, so as Mitch say, some short daily routines would be a good idea. A mix of routines that can be done on waking, those that can be done pre and post workout and those that could be done on days off would be good.

I also have reduced ankle flexibility following a major sprain a few years ago and anything that could help with that would be good, as I think it is limiting my squatting ability. Admittedly it might be partially due to scar tissue in the joint but I haven't got round to seeing if I can get and orthopaedic consult on it yet. So mobility type exercises for the obvious problem areas might be a good idea (if that is in the direction you're thinking about) - e.g. ankles, hip flexors, shoulders etc.

Ditto on the ankle thing.

Mitch

[AndyT]

Superfoot,

Sounds very interesting..... when do you think you’ll have the book ready?

It would be nice to have details on the physiology of the basic, and ideally some of the more advanced kicks, and which exercises relate to each of those muscle groups.

As suggested by Mitch, having a section for pre-teens would be very good.

There are so many methods of stretching out there at the moment, it would be nice to give a brief synopsis of each of the major ones, with pros and cons of each, and then explain why your methods are better/more suitable.

I was surprised when at a recent seminar to be told that the best way to warm up is to stretch.... using passive stretching, as it get’s the blood into the muscles. This was advice from your name sake, and using this I’ve actually found there are fewer injuries.

Having a section on post-workout ‘care’ and working with injuries.

Have you considered a companion DVD? It’s always easier to see a stretch/exercise performed correctly as opposed to just reading about the correct method of doing the described exercise.

I’ll have a good think and ask friends, and either post here or PM you.

All the best,

Andy

[GaryT85]

I wonder if it would be possible to put together some short daily routines?

10 minutes that I can do in the morning or evening to build flexibility.

Is there a need for changing routine regularly? If so could you design a rotating programme?

It's sounding like a very interesting project Superfoot :)



this is pretty much exactly what i would have thrown in, so it gets a +1 from me...

maybe some varied length routines, incase we cant always fit in a 'full' routine for whatever reason on whatever day and time... at least if someone is running short on time, they can pick a shorter one and not have wasted time

[Van Zandt]

Frodocious,

I have horribly tight hamstrings and no amount of passive stretching has ever made much difference

The book will explain exactly why stretching is redundant for improving flexibility.

some short daily routines would be a good idea

The good news is you will be able to tailor the duration of each routine to suit your needs and time constraints. The better news is you won't have to do flexibility work every day.

I also have reduced ankle flexibility following a major sprain a few years ago and anything that could help with that would be good, as I think it is limiting my squatting ability. Admittedly it might be partially due to scar tissue in the joint but I haven't got round to seeing if I can get and orthopaedic consult on it yet. So mobility type exercises for the obvious problem areas might be a good idea (if that is in the direction you're thinking about) - e.g. ankles, hip flexors, shoulders etc.

Thank you for this. I will certainly keep it in mind.

As a little side note - I showed the outline of the book to my physiotherapist, and explained the theory behind it, and she thinks it will be great for rehabilitation of sports injuries. Hopefully I can include information that will help you with your ankle problem!

Andy,

Sounds very interesting..... when do you think you’ll have the book ready?

Thanks. I want to be the one to pose for the photographs in the book as a testament to its effectiveness. To show that I went from full hip replacement surgery with limited mobility to full splits without a warm-up. I think this [book] is a vast improvement on what I've practiced previously, so I'm aiming to hit the floor in the splits within 3 months; my guess is the release date will be around October-November time.

It would be nice to have details on the physiology of the basic, and ideally some of the more advanced kicks, and which exercises relate to each of those muscle groups.

Anatomy, physiology, and kinesiology of movement is one of the prevalent themes throughout the book. One thing I've found by visiting numerous clubs is that a lot of people don't know the mechanics of the movement; I think it's important to have at least a basic understanding of how the body works, in order to prevent poor technique and injury. I'd love this book to be used as an educational reference! :D

There are so many methods of stretching out there at the moment, it would be nice to give a brief synopsis of each of the major ones, with pros and cons of each, and then explain why your methods are better/more suitable.

Thanks for this suggestion. I do make comparisons in the introduction, and in fact avoid "stretching" completely in the book. I explain why stretching is not only the least effective method for improving flexibility, but can also be detrimental to your training and overall health. A stretching book without stretching - sounds odd, doesn't it? But I also point out in the book that it is important for the reader not be narrow-minded and choose just one method, but to experiment with various methods to find the one that best suits them.

I was surprised when at a recent seminar to be told that the best way to warm up is to stretch.... using passive stretching, as it get’s the blood into the muscles. This was advice from your name sake, and using this I’ve actually found there are fewer injuries.

One thing I've found about Mr. Wallace - and it is something I like very much - is that he is constantly evolving his teaching methods. He doesn't remain stuck in one way of training and is always looking for new ways to progress. I admire that about him. I'm sure given his educational background (MSc in Kinesiology for those who don't know) he has ample reasons for teaching passive stretching during the warm-up phase. My own research has shown me progress is better made by avoiding stretching altogether, and this book is a medium for me to get that message across to the masses. But as I said earlier in this post, I always want to advise the reader(s) to take from multiple sources of information and come up with a method that best suits them. But I'd sure love to meet Mr. Wallace and exchange stretching ideas with him!

Having a section on post-workout ‘care’ and working with injuries.

Already done ;) But, thanks again for the suggestion.

Have you considered a companion DVD? It’s always easier to see a stretch/exercise performed correctly as opposed to just reading about the correct method of doing the described exercise.

Never thought about that and it's a great suggestion, but I think I'd like to see what the feedback on the book is like first. If people would prefer a visual guide, then I'll certainly consider doing a DVD.

Thanks for your awesome suggestions!

[Fish Of Doom]

can you put anything about ankle flexibility in the book? specifically about the dorsiplantar flexion range of motion, since i seem to be physically incapable of properly flexing my ankles in that motion, to the point where i can't even squat without falling on my ass (my ankle just locks in place and my knees won't go any lower, then gravity takes over, much to my frustration).

[Van Zandt]

can you put anything about ankle flexibility in the book? specifically about the dorsiplantar flexion range of motion, since i seem to be physically incapable of properly flexing my ankles in that motion, to the point where i can't even squat without falling on my ass (my ankle just locks in place and my knees won't go any lower, then gravity takes over, much to my frustration).

Thanks for the suggestion, and it will certainly go on the list! :cool:

[Mitch]

Can you put a good deal of thought into exactly how you can personally do a detailed and demanding stretching routine with superb results.

And then, like, magically transfer those results to me with no effort on my part?

Mitch

[Moi]

Can you put a good deal of thought into exactly how you can personally do a detailed and demanding stretching routine with superb results.

And then, like, magically transfer those results to me with no effort on my part?

Mitch

That's just getting drunk Mitch!:rolleyes:

[Van Zandt]

That's just getting drunk Mitch!

It's also called Photoshop ;)

[Vimtoforblood]

Something about how "warm" you should be before attempting certain stretches would be good.

[Mitch]

That's just getting drunk Mitch!:rolleyes:

Hey! Stick to what you know, right?

Mitch

[d0ugbug]

All geared towards MA yeah? After covering everything in the book why not have an appendix of stretching drills like a weekly routine[1] and even a typical martial arts class warm up / down session[2]

[1] I assume your aiming this book at people who want to learn how to stretch, have little or no knowledge of flexibility etc? so after reading about the benefits of what does what etc why not give the reader a routine to follow based on novice, intermediate and advance? and how many times a day / weeks they should follow the program before moving up?

and maybe a stretch test to see where you fit in?

[2] Would be good to offer advice to instructors out there for a 15min stretching drill for use before and after the lesson. and maybe some specific work plans for building strength and flexibility specifically for side kicks etc

something to build on Point 3 in your list maybe, just my 2p

[Coges]

Hey Superfoot, great idea. As has been mentioned before I think a visual accompianment to be well worthwhile. Personally I am much more a visual person regarding these types of activities. I can read a passage 15 times without luck but I only need to see it once to be able to do it correctly. Even if it isn't a DVD. Maybe a Youtube type arrangement with logins or something. Not sure on the cost versus dvds but might be worth a look.

Also, with there be a forum for questions and feedback. As you're rolling out something a little different (a flexibility book that tells you not to stretch) then there's bound to be hoards of questions from simple people like me.

I think if you can present the content in a clear and concise manner you'll be on a winner. Btw, we all want flexibility for the legs but will you be focusing on the other areas as well? Trunk, arms, etc?

[Van Zandt]

Coges,

That Youtube idea is a very good one and I'll certainly give it some consideration.

I'll probably just use this forum to field questions on the book :cool:

Although the main theme of the book is kicking flexibility, the trunk (including the back) will already be covered in great detail. I'll not go into so much detail with the arms as the principles for the legs and trunk can be applied there automatically, but I'll certainly think about including a brief section on the arms (for boxers, for example).

[madknight]

Well you have certainly peaked my interest. I look forward to seeing where this book goes. I really like how your planning on giving a very unique look into flexibility training. I especially like that this is geared towards both kicking and grappling martial artists since I do both.

Tight hamstrings is probably my biggest problem. Groin is up there to. One thing that you may be able to look into is correcting bad posture. Flexibility is supposed to help along with strength in some cases isn't it? Anyway, it's a thought.

Good luck with everything!

[PASmith]

I really like the sound of this. Make sure you keep at it Dan. So many good projects lose impetus and fizzle out.

It's got to the stage now where, to be honest, I don't really know how to stretch anymore. Or even if I should? It seems to change all the time and there are so many ways and ideas out there. I suppose I should read SUperfoot's article on it on MAP? :)
Or read his forthcoming book?
I like a bit of Yoga but in terms of how you should stretch for martial arts it's all become very muddy and far from clear.

Personally I find most sources of stretching for martial arts focus to much on the hips and legs and not enough on the body as a whole (the rise of grappling, yoga and body weight exercises has started to re-dress that balance a bit).

I wonder if it would be possible to put together some short daily routines?
10 minutes that I can do in the morning or evening to build flexibility.

Well...I've put together a short routine (can be done anywhere between 5-15 minutes) based on the Yoga sun-salutation (or a variation thereof as there are a few), some other Yoga postures, a three way leg stretch we do in karate, a little Capoeira and Matt Furey's royal court body weight exercises.
I'm not sure I've increased my flexibility through doing it but my intention is to use it as a way of maintaining what little flexibility I have these days as I get older. I also use it as a way of stretching off at work to counter the effects of sitting at a desk all day. Essentially it's a way of making sure all of my joints have been taken through a good range of motion each day.
I won't derail this thread by explaining it but anyone can PM me for more details if they really want.

[AndyT]

I'm not sure I've increased my flexibility through doing it but my intention is to use it as a way of maintaining what little flexibility I have these days as I get older. I also use it as a way of stretching off at work to counter the effects of sitting at a desk all day. Essentially it's a way of making sure all of my joints have been taken through a good range of motion each day.


This is a very good point, and something that would be great to see in the book.

Many of us sit down for our day jobs, for the best part of the day. Any exercises that could be done in the office during the day to mitigate the effects of being sedentary and sitting in an office chair all day would be great to see.

All the best,

Andy

[Vimtoforblood]

I really like the sound of this. Make sure you keep at it Dan. So many good projects lose impetus and fizzle out.

It's got to the stage now where, to be honest, I don't really know how to stretch anymore. Or even if I should? It seems to change all the time and there are so many ways and ideas out there. I suppose I should read SUperfoot's article on it on MAP? :)
Or read his forthcoming book?
I like a bit of Yoga but in terms of how you should stretch for martial arts it's all become very muddy and far from clear.

Personally I find most sources of stretching for martial arts focus to much on the hips and legs and not enough on the body as a whole (the rise of grappling, yoga and body weight exercises has started to re-dress that balance a bit).

I wonder if it would be possible to put together some short daily routines?
10 minutes that I can do in the morning or evening to build flexibility.

Well...I've put together a short routine (can be done anywhere between 5-15 minutes) based on the Yoga sun-salutation (or a variation thereof as there are a few), some other Yoga postures, a three way leg stretch we do in karate, a little Capoeira and Matt Furey's royal court body weight exercises.
I'm not sure I've increased my flexibility through doing it but my intention is to use it as a way of maintaining what little flexibility I have these days as I get older. I also use it as a way of stretching off at work to counter the effects of sitting at a desk all day. Essentially it's a way of making sure all of my joints have been taken through a good range of motion each day.
I won't derail this thread by explaining it but anyone can PM me for more details if they really want.

It would be great to have a suitable warm up plus stretches for a typical MA class.
This might be very different for different MAs

[BilliardPete]

I'm in the process of writing my first book on flexibility training. It'll be different to the likes of Kurz, Tsatsouline & Zaichik for a number of reasons:

1. It does away with stretching of all forms.

2. It is tailored specifically for martial artists (kickers and grapplers).

3. It provides easy-to-follow routines with guidance on specific numbers of sets, reps, duration, etc.

4. You can have a say in it.

I need your help with the last one. I need to know your biggest flexibility problems (i.e tight hamstrings, groin, etc), your usual routine and rate of progress, stretching horror stories, and anything else you're not sure about in terms of flexibility - and what you would like to see in this book.

Anyone who helps will get a writing credit and a free copy when it's published. Post your input in this thread.

Cheers!

First I want to say good for you. I'm sure it will be a great asset for all that get it.

I really want to hear more about your #1, that has me curious.

As#2 I like this as well, I'm a martial arts guy, and that's why I like stretching (love kicking guys in the head=).

#3, In the past I have had great success in my stretching, but it took many years of experimentation. I would like to see something that is truly made for not only the beginner but also the expert. And I think it would be good if a book would address issues like getting in shape, and tests for what one needs to be able to do before they move on to the next step. Like Tom Kurz says (and if I quote it wrong sorry) you need to be able to do a real horse stance and sit in it for at least 2 minutes ate one time before side split isometric stretching.

The thing with his book and video, they are designed for the athlete, but in the US, we have people that start later in life and are quite out of shape. They need a good guide to get them in the shape needed to gain those big stretches...

Keep us updated on your progress sir. I look forward to seeing more about this...

Pete

[Van Zandt]

Thanks to everyone who has posted so far. Some excellent responses!

I'll take away what has been posted today and provide a more detailed reply after I've analysed it.

[Mitch]

I think you migh also want to spend some time explaining to people in great detail why flexibility is so important to anyone.

Mitch

[Moi]

Took ages for the fire brigade to rescue her. About 3 weeks I think.

[Van Zandt]

Just a quick update folks. I'm going to do the book in two halves; the first will address all things flexibility as has already been discussed, and the second will focus on kicking - specifically the following:

- History of kicking
- Chambering from different stances
- Kicking footwork
- Kinesiological analysis of each kick
- Kicking combinations
- Combining punches with kicks
- Transition to the clinch from kicking, and vice versa
- Drawing
- Feinting
- Faking
- Jamming
- Blocking
- Takedowns against kicks
- Defence against takedowns
- How to use kicks successfully on the street

Thoughts?

[AndyT]

Looks excellent.... I presume distancing and timing is covered under one of those sections?

Each of those subjects could be quite weighty, as is the subject of stretching.

Could be a big book! Looking forward to it :)

All the best,

Andy

[PASmith]

Seems cool. I'd advise you (in the nicest possible way) to look into the Thai roundkick. It's not really thrown from a chamber per se (in the way TKD and Karate kicks are). It's thrown from the hip and the leg bends naturally as a result of the motion.
Seeing as it's probably the best (and most common kick) it'd be a shame to miss it out because you were more familiar with TKD style kicks (I'm not saying that you are...but looking into "chambering" would suggest you might be).
Also the footwork...I think Thai has some pretty unique footwork for kicks you might look into (the "skip" and the "run" spring to mind).

[Kwan Jang]

Superfoot,
Could you address the myth of having more muscle mass slows you down and reduces your flexibility? I bought "Old William's" book DYNAMIC STRETCHING AND KICKING when it first came out when I was in my teens and followed that stretching and kicking program. Though I have evolved it some over the decades, this has been at the root of my stretching and kicking program. Now in my mid-forties and at a lean 245-252 lbs, I still have the stretch and kicking I had back then. YouTube - Ernie Reyes : KJN David Hughes Sampler

I do stretch between sets while weight training, partially because this helps enhance muscular growth by stretching and expanding the fascia layer than can restrict growth. The majority of my flexibility comes more from the strengthening exercises that I do and keeping a proper balance between the strength of the muscles IMO.

[KSW_123]

Hi Superfoot, I am looking forward to your book. I have a very old hip injury, soccer and beer don't mix. For years I have not been able to really stretch in the box splits. If the stretching was too aggressive it would aggrivate the injury and I wouldn't be able to do anything for a few days.

I would like the see the ideas you have for this. I have been doing exercises that work strength and stretch at the same time but I don't know if they are all safe and/or effective.

Thomas Kurz's book didn't help in this because I got it a couple years after the injury. According to him it was too late.

[Van Zandt]

Looks excellent.... I presume distancing and timing is covered under one of those sections?

Yes, timing and distancing drills will come under the "kicking footwork" chapter.

Each of those subjects could be quite weighty, as is the subject of stretching.

Hopefully I'll address each topic in depth and with accuracy so that it's as useful as possible to the reader(s).

Could be a big book! Looking forward to it

Thanks :) I did a rough estimate and I reckon it's going to be 400+ pages. At the very least you'll be able to use as a prop if your dinner table is wonky! :D

[Van Zandt]

I'd advise you (in the nicest possible way) to look into the Thai roundkick. It's not really thrown from a chamber per se (in the way TKD and Karate kicks are). It's thrown from the hip and the leg bends naturally as a result of the motion.

I'll absolutely be including it in there - wouldn't be much of a kicking book without the Thai round kick! :cool:

Seeing as it's probably the best (and most common kick) it'd be a shame to miss it out because you were more familiar with TKD style kicks (I'm not saying that you are...but looking into "chambering" would suggest you might be).

It's a bit of a pipe dream, but I'm hoping this book will promote cross-training between kicking arts. TKDers learn from Thai boxers and vice versa, etc.

Also the footwork...

I'll be drawing on footwork from kickboxing, MT, TKD, Savate, Taekkyon, Pananjakman, Tang Soo Do, Capoeira, and Wushu, among others.

[Van Zandt]

Could you address the myth of having more muscle mass slows you down and reduces your flexibility?

You raise a very good point and you might like to know I've already covered this in Chapter 1 of the first draft ("Anatomy, Physiology, and Kinesiology of Flexibility.") :cool:

I bought "Old William's" book DYNAMIC STRETCHING AND KICKING when it first came out when I was in my teens and followed that stretching and kicking program.

A great book that was ahead of it's time and one that inspired me a long time ago to be a writer. Hopefully this book will benefit athletes just like Bill's DS&K did for you.

YouTube - Ernie Reyes : KJN David Hughes Sampler

Never get tired of seeing that video. You are a superb athlete sir :cool:

[Van Zandt]

I would like the see the ideas you have for this. I have been doing exercises that work strength and stretch at the same time but I don't know if they are all safe and/or effective.

I am sorry to hear you are plagued by an injury and I hope you recover soon. It may be of interest to you to note that I'm writing this book to specifically address hip injuries (as well as all the other points raised in this thread so far). I had hip replacement surgery a month ago and my goal is to use this book as a medium to prove my flexibility methods really do work.

Even though the book is not yet published drop me a PM and I'd be happy to share some of the hip exercises with you. :)

[thenosebleedkid]

Fantastic, I'll definitely buy a copy.

Do you have any other flexibility books that differ from yours that you'd recommend?

[PASmith]

One thing I'd caution is aiming too high with this book.
By that I mean trying to fit too much in, diluting the basic premise and maybe failing to complete it.
It seems to me that it has already developed from a book about stretching for martial arts to now include a personal treatise on kicking methodology too.
I know personally I've messed up many a venture by trying to include far to much (especially in the early days) when a more streamlined and focused approach would have worked better.

Don't get me wrong...I think this sounds a great book idea and would fill a niche but I'd rather you aimed at producing something managable and actually get it out than aim for a big all things to all people book that stays on your PC. :)

[Van Zandt]

Do you have any other flexibility books that differ from yours that you'd recommend?

That depends on what you're looking for. If you want an encyclopaedia on the science of stretching, then "Stretching Scientifically" by Tom Kurz will probably never be bettered. If you like your stretching with a twist of sarcasm then "Relax into Stretch" by Pavel Tsatsouline is very good. If you want more of a total-body conditioning approach then "Elastic Steel" by Paul Zaichik will be more to your liking.

They all offer something different to one another, as I hope my book will do too!

[Van Zandt]

It seems to me that it has already developed from a book about stretching for martial arts to now include a personal treatise on kicking methodology too.

The main theme of the book has always been about developing the ability to do splits and high kicks. The difference between this book and others is that it tells the reader specifically how to do x, y, and z, rather than "now you can split, go learn how to kick from somewhere else." And rather than focus exclusively on kicking-based flexibility I provide room for grappling flexibility, such as improving your rubber guard. But kicking was always my main focus and I think the new outline is a natural evolution :)

I'd rather you aimed at producing something managable and actually get it out than aim for a big all things to all people book that stays on your PC.

I absolutely appreciate what you're saying. It's like me grandpappy used to say: If you don't keep your feet on the ground your ideas will never take off!

[Patrick Smith]

Your beginners guide to flexibility was really helpful to me. I can't wait to read this! Any predicted date of completion?

[Van Zandt]

Your beginners guide to flexibility was really helpful to me. I can't wait to read this! Any predicted date of completion?

Hopefully it will be ready for release in the autumn.

[thenosebleedkid]

That depends on what you're looking for. If you want an encyclopaedia on the science of stretching, then "Stretching Scientifically" by Tom Kurz will probably never be bettered. If you like your stretching with a twist of sarcasm then "Relax into Stretch" by Pavel Tsatsouline is very good. If you want more of a total-body conditioning approach then "Elastic Steel" by Paul Zaichik will be more to your liking.

They all offer something different to one another, as I hope my book will do too!

Cool, thanks.

Relax into stretch and elastic steel sound good, what are the main differences and do either book require equipment to get the most out of?

[Van Zandt]

Relax into stretch and elastic steel sound good, what are the main differences and do either book require equipment to get the most out of?

They promote very similar methods to each other, and to Kurz. You can find explanations of these methods in the "Beginner's Guide to Flexibility" in this forum. Further differences are that Pavel is funnier and he can spell. Paul's requires the use of resistance bands. Pavel's has lots of advertisements for his other products, and Paul seems to sell 5 products for the same purpose!

[thenosebleedkid]

Thank you!

[AndyT]

Have you considered using short youtube clips to give ‘stretching tips’ to help promote the book?

Elastic Steel/Paul Zaichik seems to have used this method quite well.

[Van Zandt]

Have you considered using short youtube clips to give ‘stretching tips’ to help promote the book?

Hi Andy, it's a great idea and I'll hopefully get round to doing something similar. I think the difference between Paul's and mine (if/when I do them) will be that mine will have more of an MA approach. Paul's seem to be more about general athletic conditioning. :cool:

[Ironized]

i didn't read most of it. but ill put in my quick bit

im 16, i started tkd training at 8, stopped at 13, only recently come back.

now, i remember we did alot of passive stretching, followed by dynamic stretching and such.

and even now, after coming back, i can do knee raises with absolute ease, i can touch my knee to my shoulder with minimal effort.

the thing that i think made the difference, and this is just from my point of view. is that, i had friends my age training at the same time, and there was an element of competition. even in who could hold each stretch longer and who can stretch further.

Ill note, during those 3 years with out tkd. i did 0 activity.

no sports at all...

[SeeDarkly]

I only have one problem when doing any kind of high kick, is that I get a viscious pain in the side of my hip from time to time, mainly on side kicks, but also happens when going from chamber to round kick position.
I can do high knee raises, touching my knee to my shoulder easily, but lateral movement can cause this pain.
I used to do Capoeira, and never had this problem with some of the more crazy kicks:confused:

[Van Zandt]

I only have one problem when doing any kind of high kick, is that I get a viscious pain in the side of my hip from time to time,

Rotate your pelvis by pushing your bum to the rear more.

[BilliardPete]

Rotate your pelvis by pushing your bum to the rear more.






Things like this would be good to have mutible pics of from diffrent angles. I think that is why I like video. Alot of times you can see more than the person can explain.

Let us know when this book is out. I will suport it.

Is it going to be an E-Book, or will you have it published (or publish it yourself)?

[Van Zandt]

Is it going to be an E-Book, or will you have it published (or publish it yourself)?

Not a big fan of e-books, so definitely a paper version. Already got a publisher lined up :cool:

[liero]

I'm Uber exited about this book, and would definatly buy one...unless of course I score a free copy, I'd even pay shipping to Australia ;)

The above suggestions are all exellent btw.

So without further ado:

- I Have nice kicks, even head kicks, but along with that technical niceyness I want Knock Out power in my high kicks. my body kicks are much harder than my head kicks. I have recently been doing the superfoot leg hold and kick from chamber exercises that are on youtube but more concise explanations would be awesome, along with some variety.

- One thing with my kicks is that recovery time is an issue. I know you can never bring a head kick back as quick as a body kick but I want to be able to. also, Not being off balance when throwing kicks would probobly come under this subheading.

- I have constant knee issues from what my physio diagnosed as a shortness in my ITB? I think. I was hoping you could show some stretches for this muscle group? and other common muscular issues that pop up!

also

- A section on recovery and prevention exercises for common injury areas. e.g. knees, hamstring injuries and what not.


Are these the sorts of things your looking for? I know some of this is more kick specific but from your replies this seems to be what the second section of the book addresses.

[Van Zandt]

Thanks Liero, your post is perfect :cool:

[TheAngle]

Hi Andy, it's a great idea and I'll hopefully get round to doing something similar. I think the difference between Paul's and mine (if/when I do them) will be that mine will have more of an MA approach. Paul's seem to be more about general athletic conditioning. :cool:

I don't think it matter what the approach or focus is. I don't know if Paul's youtube videos are brinning him busness or not, but they are very informational and it let's people see that he knows what is talking about. His videos are also very well thought out and helpful, unlike many other boring usless videos on youtube. If you can do something like that, but for martial artists, at least you will earn respect and then maybe it will help to sell the book.
Granted you will have to give away some of the information in your book for free, but that's the only way for people to see what you are offering.
Furey style advertising is loosing it's power.

[BilliardPete]

Hey Supperfoot aka Van,

When do you think if it isn't already, will your book be out. I would love to get a copy...

Pete

[Van Zandt]

I have to admit it's going a lot slower than I anticipated. A reserved estimate would be Feb/March '10.

[UCHYTIL]

First I want to say I've enjoyed you post "stretching for high kicks". Honestly I don't know if I'm doing the proper stretches and durations. I'm 50, male, have studied both TKD and Karate (current). My problem areas seem to have hit me as I aged - hips and knees. My right knee has a less than optimal MCL. The hips can act up with high explosive kicks. I can kick at the head level (average male) but only by leaning back. I currently jog daily about a mile and half, engage in anerobic free weights, and stretch, more or less, as you describe in your other post. I love kumite, however, I get winded after 4-2minute rounds. I would love to be able to perform a full side split, have better flexibility in my calves, and learn a hip opener/strengthener. I'm curious about genetics and ones ability to stretch to certain positions also. John in Michigan/USA

[Patrick Smith]

First I want to say I've enjoyed you post "stretching for high kicks". Honestly I don't know if I'm doing the proper stretches and durations. I'm 50, male, have studied both TKD and Karate (current). My problem areas seem to have hit me as I aged - hips and knees. My right knee has a less than optimal MCL. The hips can act up with high explosive kicks. I can kick at the head level (average male) but only by leaning back. I currently jog daily about a mile and half, engage in anerobic free weights, and stretch, more or less, as you describe in your other post. I love kumite, however, I get winded after 4-2minute rounds. I would love to be able to perform a full side split, have better flexibility in my calves, and learn a hip opener/strengthener. I'm curious about genetics and ones ability to stretch to certain positions also. John in Michigan/USA

You may consider checking by Thomas Kurz's website while you wait for Superfoot's book. He has a lot of information that could help you.

http://stadion.com/

[ArthurKing]

Hey Van, i'm 45 years old and have been training Wado for 5 years. My flexibility has always been poor so i've taken up your advice here on MAP and am currently doing 2 blocks of Dynamic stretching and Static Passive stretching per day in addition to my Karate training a couple of times a week in the Dojo. I'm generally fairly fit and walk alot (i don't drive and live halfway up a mountain, 4 miles from the nearest town). I've been doing this routine for 2 weeks and my kicks are definitely(slowly) getting higher and more comfortable and although my front splits seem to be coming on, my side splits seem a bit stuck. Now, according to your advice here on MAP, I probably need to look at additional strength training (vis a vis Bill Wallace utube) and possibly some Isometrics? Am i wasting my time? Will your new book make me really depressed by showing me a faster, better and easier way to do a Ura Mawashageri Jodan?
Please let me down gently.
P.S. If you reply to this does that mean i get a free book???? (i had to ask)

[liero]

While this thread has been resurected...hows the book going?

and the hip?

[Van Zandt]

Book and hip are going well, thanks :cool:

[Patrick Smith]

Is that you in your new avatar, Superfoot? EPIC! :D

Edit:

Just so you know, I think the link to your website is broken...

[jazzysingh]

hurry up with the book

[AndyT]

Nudge... any news on the book?

[undecidedartist]

well i don't know if you need any more help but I will post anyway, besides I have also had a question for you I haven't got around to asking. Well first the question... When performing dynamic stretches to the side should you leave your planted foot straight or turn it to the side to open your hips like you would to help increase height for kicks? And as for my stretching experiences.. Well originally when I started stretching I got fairly flexible fairly quickly but I hit a plateau until I ran across your sticky on this site, and read it thoroughly. It helped incredibly. I seen amazing gains in the 1st week. Problems I have encountered: As someone said before, the need to lean back to get that height in my kicks. Also, when going down towards the splits, my legs, especially the knees, were too weak. Also, the inside of my thighs will continuously be sore and it feels like a problem I can't get rid of. I still can see little gains but they seem to have lessened and nearly plateaued. My routine is wake up do warm up, joint rotations, dynamic stretches, then relaxed stretches. Then later in the day warm up and joint rotations followed by dynamic, sometimes static active, sometimes isometric, then relaxed stretches. I haven't been doing strength training or cardio lately. Which is horrible I need to start again, but I have been trying to keep up with stretching to at least keep the body loose and limber. Well sorry for making this post so long, I guess to summarize: my main problems have been weak legs and knees, I also originally had problems with dynamic stretches, making them more ballistic. I also would like to know if I should take a break and allow my inner thighs to recover since they are nearly continuously sore? Thanks.

[undecidedartist]

Another thing I forgot to mention was another bad habit of mine, during kicks and sometimes dynamic stretches my body seems to want me to go on the ball of my foot to increase kicking height. I know i shouldn't be, but my body naturally likes doing it to me.

[Late for dinner]

Now, suddenly I remember my dad doing 4BX (5BX?) every morning right through to his 60's. A general programme of exercises that took him about 30 mins that he did every morning. He's now a sprightly octogenarian :D.

So I think one of the general benefits would be a wide ranging, broadly applicable routine that would serve people well as they trained in different arts and got older.

PLus if you could stop my back hurting that would be good? Adding 10kg to my deadlift whilst cold and changing my technique turned out not to have been my best idea :confused:

Mitch

Hey 5BX... the Canadian Air Force Fitness routine got me through my 20's and has left me still able to play rugby, judo , kf in my 50's...

Anything Van Zandt can add to this would definitely be useful for most people!!

My biggest problem is probably the amount of time to work out to maintain my flexibility since I have lots of other things to do, the styles I practice are not that concerned with higher kicks (so not used that frequently) and I get bashedup alot which tightens everything even more. It would be nice to have free easy mobility with lots of functional power without having to spend an inordinate amount of time to achieve this...

Looking forward to seeing what you have written Van Zandt!!

powchoy

[toakungfu]

my contribution (and take this as a "gimme gimme! wanna see the book now" aswell)

a picture say more than a thousand words, i think it is upmost important especially in stretching that there is a ton of pictures in it. since alot of expression is used about body parts not everybody might know exactly where are.
also in addition to this i would recommend make a "naked" man, where you can see the name of all the parts that is being mentioned in the book highligthed, like a guide to understand what is being sayd (flex your hips while pressing your triceps against the wall and all that should be outlined completely)

also make different workouts for people in different stages.
examples:
old Black belt trying to get flexibility back: 200 squats. run after the bus jump down in split!

young 20 year old marathon / olympic lifter: just get down in that split!

2 hours of kungfu per week boy wanna do ninja jumps: don't do it you will be hurt!
just examples not what i think people should do :)

personally for me what i need is structure, structure and structure. when you read soemthing, the next day you read soemthing else. and it is always like that.


maybe a section for exercises that can be done by people with certain injuries?

just my 2 cent. can't wait to see the book really :)

[Kumgang]

Hi Van Zandt :-)

How is it going with your book.
When do you think will be a first version available?
I am eager to read it.

THX & regards
Mike