split isometric training prerequisites

[swarovski]

hi folks,

after having some outstanding hints on flexibility from felipe (sorry, those are in italian), I feel that I have to share this precious link with you:

http://danvanzandt.blogspot.com/2010/09 ... ssion.html

this guy rocks, very straight forward and easy to apply progression.

Now, besides welcoming comments from moderators and other forum members, I like to ask if anyone can point me to vids on prerequisites.

as felipe said, "stretching scientifically" requires to being able to perform a set of 100 reps on:

crunch, lower extension, leg raises, adductor flyies

before starting PNF isometric training on splits.

My problem is that when searched vids for those key words I came up with so many different things. Can anyone point me to the right exercises?

you know, I hate getting injured, I just want to double check that I'm ready for that...

ps

apparently you can alternate front and side split training days, which basically allows for everyday practice.

[Fryk]

I am in no way an expert. But it seem mr. Van Zandt also comments on that particular subject in his blog, if you endure much soreness from level 1 you should strive to improve your level of strength first.

I have a hard time believing that 100 crunches is necessary for anything really, except perhaps trying to ruin your back.

Having read Stretching Scientifically by Thomas Kurz, I do remember however that it was recommended to work up to a 100 rep set of adductor flyes.

Adductor flyes: Lie on the ground, raise your legs so they form an 90 degree angle with your torso, and remember to keep the legs straight. This is the starting position.

From this point lower the legs to the sides - and to the side only, away from each other, under muscular control. Upon reaching the end of your ROM "flye" the legs back together.

Whether or not this isolation movement is really necessary I do not know. I suspect that well conditioned athletes could fore go this step.

[Quick Start Test Smith]

I am very familiar with Dan and his stretching methods. I agree with him on a lot of things, but I think Dr. Kelly Star at http://mobilitywod.blogspot.com/ supplies an even greater amount of current info, full-body, and athletic stuff. Check out his videos on youtube regarding the splits. He himself is a very flexible guy!

[Erik Sjolin]

I'm a little apprehensive to start training the splits again. Last time I did I wasn't ready for it and didn't know what I was doing (ended up hurting myself). After that I vowed to not do anything like that unless I was under proper instruction. Cut to a few months ago when an instructor was getting me to do a shoulder opening exercise and (wonder of wonders) I hurt myself again.

I desperately need to increase my ROM and overall flexibility, but I don't want to risk another injury (and looking through Dan's blog, he's in for intense hip replacement surgery). What should be done?

[Blairbob]

MobilityWod.

Why, because he's a physical therapist in San Francisco having worked at the Stone clinic. Seriously, just go watch it. A lot of the blog days are repetitive, but that's ok.

[Cole Dano]

I haven't seen many of WOBWODs but they seem pretty good to me.

This kind of stuff actually should be repetitive, just like the WODS here....

[Quick Start Test Smith]

By the way, Dan's stretching methods are not the cause of his hip replacement. He was actually injured in Iraq.

[Erik Sjolin]

Thanks for the advice. Were the MOBWODs you were referring to the ones in the post above mine (Kelly Star)?

I hope you'll forgive me for my inferring that his injury was related to his stretching. For me, it's more readily believable that you'll f*ck something up doing splits "cold" than is getting an ICBM in the pelvis (which would suck). But if he can get back to doing the splits with hip replacements...then good god damn, I have no excuse not to do them.

Thanks again.

[swarovski]

as usual, with any question that I post, I receive good advice and new perspectives. thanks, that's why I keep posting...

[Felipe]

Isometrics are difficult. Since the ammount of contraction is not measurable, you have to use near maximal force and that is the hard part.

The recommendation of using high rep movement before this activity is because of the difficulty to rupt slow twich fibers (SS pag 149).

If you can squat your bodyweight for 10 reps or so you are ready, but be aware of weakness of specific muscles.

DVZ protocol rocks, because it describes what to do to actually increase resistance at everystep.

You only need to follow it without question. I stopped at lv5 (lv6 is too much for me since I'm doing heavy squat) but in the period of training (1 month) I introduced it, I dropped some cm more from the side split goal and I'm very close.

I really recommend it IF you can do it.

If you can't stand it or you want to follow a more carefully planned training, check Secrets of Stretching, it's old but provides the specific workout exercises for the splits and lower body strength, useful for martial artists.

Other very helpful free resources are

http://www.cmcrossroads.com/bradapp/doc ... tretching/

http://www.trickstutorials.com/content/flexibility

Last advices:

-Do not lose time with passive stretch. Coach has a weighted method he will share in his new book, but since it seems hardcore I would not do it before knowing how it works

-Kurz wants you to be strongest at abdominals, followed by lower back, ileopsoas and the adductors. If you break the chain you're doomed. My advice is to correct your weakness after you discover them, it's quicker. But dangerous.

[swarovski]

thanks felipe,

I think I've to be honest with myself for the time being, I'm too far back to start with isometrics, especially on front splits, I prefer to take the safe route working on hip mobility first. It seems to be just like when I tried FL tuck 6 months ago, I wasn't even able to get in that position, trying holding it would have been just stupid ego. I can now easily hold FL tuck without having even worked on that, same with muscle-ups and few others mid term goals. Splits (passive ones) are now in my goal list and I'll get there, eventually.

thanks once again.