Hello everyone, my name is Robert and i am 23 years old. I am training Muay Thai now for one year and have problems with my flexibility. I have read a few pages about flexibility training and really like the Tom Kurz Way of doing training. Im doing this way of training now for 3 weeks. So actually my routine looks like: Every morning (7 days/week ): dynamic leg raise to front, back and side ( 3 sets with 10 reps ) Mo, Wed,Fri evening : warm up with dynamic stretch, the MT class and after this doing some isometric stretches followed by a few relaxed stretches. < -- ( i think this brings me a lot ) Tue, Tho, Sat evening im trying to do deep squats, death lifts lunges...and later im doing isometric stretches. My isometric stretches are : the horse riding stance, and the front split ( http://www.fightingarts.com/content00/graphics/lunge2.jpg ) and often this http://0.tqn.com/d/dance/1/0/l/2/-/-/split4.jpg Im doing 3 sets of mostly 3 times tension and relax deeper. in the deepest position i try to stay for 30seconds. ---- Now i was reading i should to a long tense in the deepest position for about 30seconds ? Without relax so long in the position ? For the relaxed stretches i do 3 sets each staying 30secs in the position. Im doing mostly the same stretches. Because my deep squat isnt really seep :'( im doint a few third world squat sessions a day ( in the working time ) But im ways... WAYS away from the front split and the side split Is it just a question of 'more time' or does i have to do more ? more static stretches ? Greetings, Robert
I like Tom Kurz too, but it's probably worth mentioning that you have to do EXACTLY as he says. I know a few people who've jumped into isometric stretching without the proper preparation and ended up with some fairly serious injuries.
Hey, thanks for the replay. ive read a lot on this great board mostly from Van Zandt. So i switched my routine to 3x/week strength trainig ( deep squats, lunges front and side, deadlifts ) and after this, ive doing isometric stretches http://www.easyvigour.net.nz/fitness/pilatessketches/HamStrngStre2.gif , the horse ridind stance described by Kurz and http://www.examiner.com/images/blog...est-Hamstring-And-Hip-Flexor-Stretch-Test.jpg . For the PNF ive doing 3 sets of - going in the position relax 10seconds - contract for 10 seconds - going deeper and wait again for 10 seconds - contract for 10 seconds - going deeper and wait again for 10 seconds - contract 30 seconds and leave the position. Every morning im doing dynamic stretches ( controlled front, side und back lifts ) after this im doing "3 world squat" ( couze having problems to go comfortable deep in squats. ) The other 3 days of my muay thai class training im doing as warmup dynamic stretches and after the training 2 or 3 relaxed stretches. Is Foam rolling a good way stick up ? Is my way a good, and correct way ?
