Questions about SECRETS OF STRETCHING

[johnbench110]

Dear Mr. Kurz,
I have a few questions about the exercises shown on SECRETS OF STRETCHING and I would really appreciate your answer when your time allows.

In part 2 of S O S you do 3 supersets of adductor pulldowns and leg curls,
1.) Do you increase the resistance ( add weight ) after each set or do you use the same resistance in all 3 sets ?

2.)In the squats and leg extensions do you add weight after each set ?

3.)If one is able to do 2 sets of 30 repetitions of hanging leg raises would you still recommend to do crunches ? ( follow Mr. Mierzejewski's abb routine from POWER HIGH KICKS ), or do hanging leg raises strengthen the whole abdomen sufficiently ?

4.)In SCIENCE OF SPORTS TRAINING you explain that static and slow strength can be determind by the number of chin-ups and one-legged squats one can perform.
How many chin-ups and one-legged squats would you consider as proper conditioned for martial arts?

Thank you for reading this and MERRY CHRISTMAS...

[Thomas Kurz]

Your questions 1 and 2 on the resistance in sets of exercises are strange. You know best what works for you: Constant resistance through all sets, increasing resistance or decreasing resistance from set to set.

Re 3: It depends. If in all your exercises, including the sport-specific ones, your abdomen strength is not lacking, then apparently doing hanging leg raises alone strengthens your abdomen sufficiently.

Re 4: 20 chin-up (13 for heavyweights). I don't have norms for single-leg squats but less 10 per leg is sad. For grapplers the norm for a back squat with a weight equal to your own is 30 reps.

Merry Christmas!

[johnbench110]

Thank you for your reply.