Sequence for Begginers

[amz]

Hi!

Some Background:

I was a Karate Practitioner (A Kata Performer) a few years ago. Due to adductors problem i had to leave karate but now after getting treatment from a doctor i am feeling normal and want to start my training again. The problem i am facing is the splits and my knees have also become week.

After watching both DVDs of Mr. Kurz i can understand that we need strength in our muscles before we go for splits but unable to understand that what should be the sequence of strength and streching training. Should it be like this?

1. Leg Raises
2. A few Kicks and Punches
3. Strength Exercises (Front Lunge, Side Lunge, Leg Curls)
4. Stretching Exercise for Side and Front Splits
5. Abdomen Exercise and Pushups
6. Relaxed Stretces

OR

1. Leg Raises
2. Kicks and Punches
3. Streching Exercises Side and Front Splits
4. Strength Exercises (Front and Side Lunge, Leg Curls)
5. Abdomen and pushups
6. Relaxed Stretches


OR

Can anybody suggest? I need to be good in Kata Performance.

Thanks!
AMZ

[elskbrev]

The answer will depend on the intensity of each of the steps you mention, as well as what you mean by "Stretching Exercise for Side and Front Splits."
Kurz' article #16, entitled "Examples of Good and Bad Workouts," may help answer your question. See: http://www.stadion.com/column_stretch16.html
Good luck.
Cindy

[amz]

As i mentioned that i have just restarted my training after many years i don't know what should be the intensity because after watching the DVDs what i understood is that the training i have been doing in the past was totally wrong. I have seen many big martial arts players doing training in the same way i used to do like too much bouncing in stretching and static stretching before workout and many other wrong things. That means all of these people are wrong. May be that was the reason i got too much problems with my muscles.


Secondly, i was talking about Isomertic Stretching exercises in my routine. What i need to know is that should Isometric be done before strength exercises or after and can i have some recommendation on the intensity of my workout?

Thanks!

[CSta]

". . . In a workout, all dynamic exercises must precede the isometric stretches. [¶] To use isometric stretching an athlete has to have healthy and strong muscles. Without proper strength preparation, the isometric stretches may harm the muscles. . . ." Kurz, Science of Sports Training, p. 244.

If you are just beginning your training after "many years" of not training, your muscles are likely not strong enough for isometrics.

Before you do anything, I highly recommend reading everything Kurz has written. A good start, as Cindy mentioned, are the articles off the main page.

[amz]

Yes you are right. I am no more strong enough to do isometric training or even leg raises in the morning becasue my adductor muscles get sore even after leg raises. My lower back has also become very week.

So should i skip all the stretching exercises including leg raises and start with only strenght exercises?

Thanks!

[CSta]

. . . my adductor muscles get sore even after leg raises. . . . So should i skip all the stretching exercises including leg raises and start with only strenght exercises?

With respect to the dynamic stretches, you shouldn't feel sore before, during, or after them. Make sure you're doing them correctly. Whether you're too weak to perform them, that's a question I can't answer.

When you say "all the stretching exercises" are you referring to static, passive stretches too?

[amz]

Yes i mean static and passive too. What is your opinion? I don't want to skip leg raises but after leg raises when i walk, my thighs touch eath other. Is it normal or abnormal?

Thanks!

[CSta]

Yes i mean static and passive too. What is your opinion? I don't want to skip leg raises but after leg raises when i walk, my thighs touch eath other. Is it normal or abnormal?

I would keep this principle in mind: "Pain, feeling of joint instability, or other abnormal sensations during or after exercise are signs that either you do it wrong or you do too much. Whether an exercise is good for you or not depends on your preparations and in some cases on peculiarities of your body. If you feel good during and after the exercise then it is most likely good for you and won't hurt you. Make sure you do not do more than your body can tolerate." Kurz, Article 9 (in the Columns section)

[amz]

no i don't think i am doing it wrong but i do have problems with my back and leg muscles. That's why i first need to make my back and leg muscles strong then start stretching.

Secondly, i think i have to change my doctor too becasue she gave me medicine that caused many side effects.

Thanks!