Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 03-23-2010, 09:37 PM   #1
James Orr
New Member
 
Join Date: Mar 2010
Posts: 9
Default Creating a basic flexibility program

Hi everyone

This is my first post here. I got Greg's olympic lifting book and DVD yesterday and need to ask a few questions about flexibility programs.

I found this excellent link to one of Coach Sommer's recommendations in another thread: http://gymnasticbodies.com/forum/vie...5&p=9262#p9262

He recommends that beginners start with a once a week rigorous session. Greg recommends that we go at it aggressively. Would aggressively be once a week or more? "Aggressive" isn't defined in the book.

My needs are are hamstring, hip extensor, and adducter. Would an aggressive program be doing each of these twice each for 30 seconds?
  • Straight knee hamstring
  • Bent knee hamstring
  • Spider man
  • Straddle
  • Butterfly
James Orr is offline   Reply With Quote
Old 03-23-2010, 09:42 PM   #2
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

I think you'd be best served with as close to everyday as possible. It really depends on what type of stretching you plan on doing. Just as with strength training, there are many varieties of stretching.
Donald Lee is offline   Reply With Quote
Old 03-23-2010, 09:43 PM   #3
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

Also, I think Steven Low may have some articles written about stretching to which I'm sure he will soon provide links.
Donald Lee is offline   Reply With Quote
Old 03-23-2010, 10:23 PM   #4
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Nope, I don't have any links. Just a generalized article...

http://www.eatmoveimprove.com/2009/0...ic-stretching/

In reality you want to stretch as much as possible.

You will be sore initially so aim for 3-4x a week at first.. then can go to everyday once you start not getting as sore.

2-3x a day if possible... 3-5 sets per exercise of 20-30s hold or as far as progress lets you before you terminate the sets.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 03-23-2010, 11:41 PM   #5
James Orr
New Member
 
Join Date: Mar 2010
Posts: 9
Default

Thanks, guys. Sounds good. But unpleasant
James Orr is offline   Reply With Quote
Old 03-28-2010, 04:03 PM   #6
Apry Johnson
New Member
 
Join Date: Jun 2007
Posts: 2
Default

I don't think below 3 days a week, you will get any flexibility. Some people stretch every day. If I read it right, the guy says to stretch 1 time a week?
Apry Johnson is offline   Reply With Quote
Old 03-29-2010, 12:51 AM   #7
Blair Lowe
Senior Member
 
Join Date: Jun 2007
Posts: 594
Default

1x a week if you are starting to stretch. I think the point is if it's to begin stretching and to minimize any downtime from being overzealous in stretching. Many people start a stretching program and go way overboard and end up needing days off to recover they get so stiff.

So it's just conservative and progressive and ramps up from there. This would make sense considering where Coach Sommer propagates is slow, patient progression.
Blair Lowe is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 01:44 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.