Tom Kurz stretching Program

Discussion in 'Health and Fitness' started by robstr, Sep 11, 2013.

  1. robstr

    robstr New Member

    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 :p )

    But im ways... WAYS away from the front split and the side split :p
    Is it just a question of 'more time' or does i have to do more ?
    more static stretches ?

    Greetings,
    Robert
     
    Last edited: Sep 11, 2013
  2. Simon

    Simon Back once again Admin Supporter MAP 2017 Koyo Award

    Welcome to MAP.
     
  3. TheDog

    TheDog Banned Banned

    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.
     
  4. robstr

    robstr New Member

    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 ?
     

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