Stretching (how often) and possible over training issues?

[Evilllamas]

Hi

I'v finished my first solid state cycle, and it went well!

I'm got noticeable improvements in all my static positions, and have got more flexible.

But I've been reading a bit, and am not sure about my schedule anymore.

I train 4 days a week (Mon-Fri, with Wed off)

On each of these days, I do all my static positions (L sit, Handstand, Planche, Front Lever, Back Lever) aside from this, I have pulling and pushing days, so one day these positions are followed by pulling work, the next, by pushing. The whole thing takes about an hour, at the end I do a small amount of stretching (hamstrings, hip flexors, and bridge only)

I'm worried I may be over training (all static positions are for 1/2 to 3/4 max time, and with a total time of a minute, except handstands, which come to to 2 mins (I'm not very good at them)

I'm thinking that I should perhaps only stretch once a week, but a big, harder session, perhaps 30 minutes, on a day when I do no other training.

As for my FSP's, should I spread them out more over, and not do the same one on 2 consecutive days?

Thanks

[Vincent Stoyas]

Well, how does your body feel? I was doing my FSPs 4-5 days a week and feeling really good with them. I think coach recommends 4, you can go down to 3 if you need to. Just listen to how you feel.

I don't really understand the once a week stretching principle, to be honest. Coach must know what he's talking about though. I personally stretch a few days a week, I feel like I'm making greater gains that way.

[Blairbob]

You're probably fine. Do you feel burnt out or sore?

Stretching is like a skill in that it gets better the more frequently you do it (within reason).

You can use Wednesdays and Saturdays for longer stretch sessions or light work. Go for a run/swim/bike/row. Do some LIGHT gymnastics work if you like.

[Cole Dano]

I can't see much chance of overtraining with four total hours a week.

30 minutes of stretching isn't actually that long either you could easily do that on all your off days or even everyday if you want more.

[viewty]

The general suggestion is for beginners to stretch once a week. After maybe 6-8 weeks if it feels good, double up to twice a week. Consensus seems to be that adding more sessions does not result in improved results (obviously varies for each individual... different people's bodies respond differently to training)

Note that a "stretch session" is an intense working process. You should stretch every time you do any exercise, but a proper session should take at least 30-45 minutes and you should be working hard, not just touch toes, touch toes, twist, twist, reach for the sky, off you go. (Can't remember who said that on here but I love it)

[Evilllamas]

Thanks for the input!

I'm going to be stretching for 30 minutes ish on Sundays, and keeping the rest of my routine fairly similar.

As well as the gymnastic work, I'm doing 2-4 hours of indoor rock climbing each week, which is very strenuous (Bouldering, short hard routes).

After a couple more cycles I may start stretcing on wednesdays too.

[viewty]

As always you just have to see how you feel. Coach suggests only once a week for beginners simply because that's as much as their body can take. The recovery time from that is the better part of a week, so trying to fit a second session in is too much. A beginner will likely feel the effects of a good stretch for several days. However, after a month or two the recovery time significantly drops making bi-weekly ok.

It's not rules on how much/how often, it's guidelines that you have to interpret and adapt to your own ability and the way your body responds. If in doubt, better to slightly under-train than over-train.

[Quick Start Test Smith]

I once read on T-nation that it takes six hours of passive stretching per week to make really, really fast gains in flexibility (if all you're doing is passive stretching). Once you reach the level you like, reduce to 1 hour a week.

I don't know how true that is, but considering how much stretching ballet dancers do, it kind of makes sense.

[viewty]

Definitely. But, dancers at that level likely started when a kid so have been conditioned over the years and their bodies are used to it.

Likewise with gymnasts - the training routines the elites do would destroy a layman if they even attempted.

Stretching, like all exercises, has to be worked into gradually while listening to your body.

[Blairbob]

One of my friends prefers to keep people stretching as frequent as possible. I'm not talking long drawn out really intense 45m stretching sessions every day but take 15m a day.

Bare in mind many beginning gymnasts do not do long drawn out stretching sessions frequently during the week. Most female programs wouldn't have enough time in their schedule and most beginning boys aren't up to the task.