No Progression

[dcclarke]

Hi Guys,

I've been following the stretching scientifically book and DVD continuously for a good 3 months and haven’t really noticed any permanent results.
I train in taekwondo twice a week which benefits from good cardio work & dynamic kicks and do isometric stretching twice a week too.

I'm one of those people who are naturally flexible but never able to increase it any further.

The stretch regime is a follows

- 10 mins light run, slowly increasing to a fast jog so I can get the full range of motion.

- I then use the cable pulley machine you see in gyms which Tom Kurz demonstates in science of stretching DVD (this is where you open and close one leg, pulling down on resistance)
I Include sets of 30 reps with 10KG (22.04lbs), 12.5KG (27.5lbs), 15KG, (33.06lbs) then back to 12.5KG (27.5lbs).

-3 sets of isometric stretching for 30 secs then 3 more holding two dumbbells 12.5GK (26.45lbs) each, total 24KG (52.91lbs).
This can hurt if I go too far, so I have learnt when to back off.
My first set I'm about 2 foot from the floor but on the last set my calves are scrapping the floor (but this is only temporary).

This hurts for a week and my flexibility is really bad from cold.

I admit I'm probably over training somewhere.

Please feel free to criticise me & explain where you think i may be going wrong.

[CSta]

You say you're doing 4 sets of 30 reps on the pulley machine? If so, you're working on muscular endurance, not strength. In Article 29, Kurz says: "Number of repetitions per set: . . . For most strength increase with minimal muscle growth—1 to 3[.] For most muscle growth—8 to 10[.] For muscle endurance with minimal muscle growth—20 and up[.] http://www.stadion.com/column_stretch29.html. Both the book and DVD tell you that you need strength to improve flexibility.

You say, with respect to your isometric stretches, "[t]his hurts for a week and my flexibility is really bad from cold." See answers to questions 8 and 9 in article 25.

In general: (1) watch the ENTIRE DVD SEVERAL times; (2) read ALL of the articles (including the articles on injuries) posted on this site (like the one in the link above). The information in your post suggests that you have missed several principles of strength/flexibility training. Finally, the more you don't watch the DVD and read all of the articles on this site, the more you will risk (1) not reaching your flexibility goals; (2) experiencing a sudden injury; and/or (3) winding up like this woman:

"Recently a woman who is an accomplished martial artist asked me for advice on regaining her strength and flexibility after surgery she plans to have soon. The surgery is for double hip replacement. Her hips were destroyed by the methods of stretching and teaching how to kick that are common in the martial arts, such as those methods taught by Bill Wallace (both hips replaced) and Chuck Norris (one hip replaced). . . ." http://www.stadion.com/injuries_surgery.html

Good luck.

[dcclarke]

Hi CSta,

Thanks for the lenghly detailed response.
I could of sworn the dvd says 30 reps but i'll knock them down and review the dvd again.

Please continue to post any more solutions you can think of.

[Thomas Kurz]

My first set I'm about 2 foot from the floor but on the last set my calves are scrapping the floor (but this is only temporary).

This hurts for a week and my flexibility is really bad from cold.

I admit I'm probably over training somewhere.

Please feel free to criticise me & explain where you think i may be going wrong.

In addition to what CSta pointed out, your trouble may have to do with the way you do the isometric stretch. Post your photos showing side view and front view of your side-split stretch (either one should do but seeing both is best).

[dcclarke]

Hi Tom,

I've posted two videos instead of photos to better demonstrate my technique. If the camera angles are not right, I can upload another clip for you.

(Stretching from cold) This my first set with no warm-up
http://s896.photobucket.com/albums/ac16 ... omcold.flv

(Stretching from warm) This is the final set from warm, I lost count but I think this is set number 4. Additionally I noticed when holding dumbbells I can go that little bit further.
http://s896.photobucket.com/albums/ac16 ... nalset.flv

After reviewing the DVD regarding the cable machine exercise, it suggests 15 reps, so I was mistaken in doing 30 as I said in my first post.
Thanks CSta for pointing that out.

[Thomas Kurz]

That must hurt.

Why you don't follow my advice at the very beginning of the chapter Isometric Stretches: How to Do Them?

[dcclarke]

Thank you for taking time to respond to my post Tom

I'll read through the isometric section again and report back to this post in a couple of weeks with an update to how i'm getting on.

One more question, regarding the leg exercise from the cable machine (screenshot below from your dvd)
http://s896.photobucket.com/albums/ac16 ... ercise.png

You mention about using full range of motion but when demonstrating this exercise you only opened and closed your legs by 90 degrees
I do this one raising my leg to maximum hight, Is that not necessary?

[Thomas Kurz]

I'll read through the isometric section again and report back to this post in a couple of weeks with an update to how i'm getting on.

Read?

One more question, regarding the leg exercise from the cable machine (screenshot below from your dvd)
http://s896.photobucket.com/albums/ac16 ... ercise.png

You mention about using full range of motion but when demonstrating this exercise you only opened and closed your legs by 90 degrees
I do this one raising my leg to maximum hight, Is that not necessary?

If you raise your leg higher it becomes a whole trunk and leg exercise, not a thigh adductor exercise.

[CSta]

Please continue to post any more solutions you can think of.

If your serious about achieving your flexibility goals, please consider posting your workouts (in painstaking detail) in the "Exercise Routines" topic. I'm currently the only one who does this. The benefit is, Kurz will follow your posts, and, generally, if he sees you going wrong or that you're stagnating, he'll chime in. Posting your workouts in detail (and I'm talking about all of your workouts, including your martial arts workouts) enables him and others to see what you've done and what you're doing now. This makes it much easier to identify problems and solutions.