the hips, plyometrics, stretches, excercises, and isometric excercises.

[ninjitsian]

Okay so I realized that my kicks and lifts and power sucks because my hips are weak and somewhat inflexible. I can front split and front split kick, but side stuff is another story. So I started a small training routine to build strength and all around flexibility.

To the point: after the first day, they were sore as hell, and I wasn't sure if it was okay to stretch or not. To make things short,
Is it okay to continue daily light plyo even when sore

Is it okay to continue isometric excercises(not stretches)
And the rest of my workout?
Or should I wait and increase intensity over a 3day week program?

I'm not sure what's safe and what not, so anyone willing to help id appreciate much:)

[shengoikee]

hmm

i've found that full ROM squats are one of the best exercises for hips/hip flexibility

just a thought

[TBoyd]

i've found that full ROM squats are one of the best exercises for hips/hip flexibility


I'M GOING TO EMPHASIZE FULL ROM, REAL SQUATS REAL.

IF YOU'RE NOT DOING FULL ROM, THEY SUCK AND ARE BAD.

:)

[ninjitsian]

Rom squats?

[Honken]

Range of motion.

[ninjitsian]

I see. Call me retarted, but iver never heard of those. What is it?

[TBoyd]

A real squat.

[ninjitsian]

Oh. Well, I don't hhave access to weights!

[TBoyd]

Get access. That is, if you want to make strength, physique, and explosivness gains.

[Kris]

you wont get nice sidekicks etc through squatting obviously.
i would just do as you intended to. start with maybe 3 times a week and work up if necessary.

[ninjitsian]

Well it isn't just side kicks. My idea of explosiveness is to make my take offs, kicks, lift,more powerful. For example I was working on axe 2 aerial, when I saw how weak that back leg came up it was pathetic; which is the reason why I'm doing isometric excercises. I already know that squats are the best thing, but since I don't have access I'm trying to find the next best thing. Thx for your help everyone

[Aiden Bloodaxe]

There's probably something in your house that you could squat.

(probably = most definitely)

[Honken]

I see. Call me retarted, but iver never heard of those. What is it?

Range of motion is ... range of motion. Don't they teach this in school?

The range of motion is the distance between fully extended to fully contracted, ie straight arm to fully bent arm. Squatting full ROM means going from standing until your ass touches your heels whereas half ROM is stopping at parallell.

[Aiden Bloodaxe]

Not everybody can touch their ass with their heels,but yeah,above parallel is NOT a squat.

[Honken]

If you have really long femurs your ass might touch the floor instead, but that's just even more hardcore (though not as practical).

[ninjitsian]

Familiar with range of motion hahaha I just haven't heard of rom squats. Isn't that how people get injured though? Going beyond parallel?

[Aiden Bloodaxe]

:agony:It's not going beyond parallel that causes more injuries.

[chicanerous]

Squat however high or low you want based on the type of lifting you do and your goals.

Squats at parallel and above parallel have just as much utility as squats below parallel. Strengthening the whole range of motion, especially your weak and sticking points, will improve you as a lifter. (BTW, strengthening the whole ROM is not the same as squatting with a full ROM.)

[Aiden Bloodaxe]

But the tendency is to put too much weight on the bar when squatting above parallel especially when the person doesn't have any kinaesthetic sense to how deep they're actually going which results in some idiot loading the bar with 600lbs & just locking & unlocking his knees & wondering why his knees are in pieces & in most cases unwarranted bragging soon follows.



Just saying.

[chicanerous]

But the tendency is to put too much weight on the bar when squatting above parallel especially when the person doesn't have any kinaesthetic sense to how deep they're actually going which results in some idiot loading the bar with 600lbs & just locking & unlocking his knees & wondering why his knees are in pieces & in most cases unwarranted bragging soon follows.
lol n00bs

[Aiden Bloodaxe]

Yes,exactly. So until people start to know shit about shit & know for definite what their actual goals are & how to achieve them 'full rom' squats would be most beneficial.

[anfeyd]

Squats will not help the OP achieve his goals.

[chicanerous]

Squats will not help the OP achieve his goals.
Ooo burn!

[ninjitsian]

huh? OP?

[jan]

I see. Call me retarted, but iver never heard of those. What is it?

RETARTED


RETARSUPERTED!


http://www.arrowpure.co.uk/eighties/prog/superted.jpg

[ninjitsian]

YES! RETARSUPERTED JUST LIKE EVERYONE ELSE!!!!

[anfeyd]

original poster

[ninjitsian]

thank you for helping me realize how stupid i really am sometimes

[anfeyd]

The truth is that I have the same problem as you. My kicks are slow. Let me know if you find anything to fix this because I just blame it on my long legs because i'm too lazy to try to fix it.

However, I feel that deadlifts may be more appropriate in this situation. I'M GOING TO GO SNATCH GRIP DEADLIFT NOW (just kidding, but I will friday).

Tips:

Never train when you are tired or can't kick at 100% speed

Only train your kicks at 100% speed

Mental aspect may be more important than physical

Deadlift

Posterior Chain



Did I mention i suffered a concussion earlier todya in a good old game of pigskin?

[ninjitsian]

well, all i can really do is tell you the results after the program, but if i were in your situation, id just squat the shit out of.... whatever. since i dont though the isometrics may help in building fast twitch muscle, and the other excercises just make it more powerful.


edit: make them*

[Honken]

Why didn't you just edit it to make them?

[540Ninja]

Why didn't you just edit it to make them?

Thats what I was wondering...

Anyway, what exercises are you doing?

[ninjitsian]

3 sets of front, back, side, and inside isometric lifts, 2 sets of that exercise I gave you on the other thread, 2 sets of 10 lunges for each leg with 2 10 pound weights, 2 sets of squats with 2 10 pound weights, and 2 sets of 10 squat jumps. Its very light but its the best I could come up with.

[540Ninja]

3 sets of front, back, side, and inside isometric lifts, 2 sets of that exercise I gave you on the other thread, 2 sets of 10 lunges for each leg with 2 10 pound weights, 2 sets of squats with 2 10 pound weights, and 2 sets of 10 squat jumps. Its very light but its the best I could come up with.

Thanks, I'm going to do something similar. It might be light but it sounds like a good routine to start with. I have access to a squat rack so I'll be doing squats with heavy weight.