Workout schedule?

[laban]

I've found tons of info about splits and flexibility here in these forums and generally on the net, but actually all i've got until now are some useful tips and tricks, without me knowing how to properly apply them.

so, i'm looking for some good, already set up, weekly scheduled exercises i could work with - a day by day arrangement - even if its the same exercise every day.

would anybody be kind enough to help me set up such schedule for splits, hamstrings and other flexibility exercises. I'm sure many others would find these schedules pretty helpul.

one more thing, a lot of people here talk about this "get a split in 2 months" thing - and again, when asked, they give very helpful and enlightening responses plus exercises to do - but I hadn't seen a proper schedule - and for me its not just about knowing the schedule but also a way for me to keep disciplined and stick up with exercising.

thanks in advance

[Skippy]

I stretch every day, I do 3 sets of front, side and rear leg raises 10 reps each to warm up, I don't do any of them as hard as I can, enough for the first 2 to warm up, enough for the last set to get a bit more. Followed by sidesplits stretch and front splits stretch.

It really seems to be enough haha, it's working well anyway.

[tsuchinoko]

Yeah it's not hard. Just stretch everday, or every second day. There's no secret really. Just stretch

[Jackamaideshwang]

Thomas Kurz's "Secrets of Stretching" DVD goes alright, it's a pretty good system, has got beginner, intermediate, experienced routines etc. I saw it once and wasn't game to change my current routine too much - I'm regretting that now that I think about it (and I forgot most of it). Juji reccomends his "Stretching Scientifically" book in the flexibility tutorials, and if Juji says it's good...

[Alpha Moth]

I'm like you, I was just reading stuff about flexibility (still a bit confused) and it'd probably be easier for me too, a plan to help me get started. My main target areas are also splits, hamstrings too and ankles.

[laban]

^^ thanks - that was the idea Alpha moth.

and thanks all for your replys, but as i said, i know all the tips and tricks and i got most of Thomas Kurz's work among many other books and vids about this topic.

I don't want anybody to think i'm just too lazy to construct my own program (although i am, sort of - i'd rather bench twice my weight then to practice splits :D), but seriously - its just a matter of organizing the workout so that it'll be easier for me to keep up with it.
plus i'll have some indications whether the program works or not by keeping time and looking for intended results, unlike my messy and probably unhealthy work till now.

[Jackamaideshwang]

Ah k, I thought he had a full routine supplied in his DVD. It might just be my fuzzy memory.

[Papa Lazarou]

Make your own freaking plan haha.

[Alpha Moth]

I want to work towards my goals, so here is my plan I'm just thinking of now. I just had a quick read through juji's flexibility articles, I should do dynamic stretching before working out, yes? I don't have enough time to do it before breakfast like he suggested. And then after my workout static stretches?

Usually on my workouts I start around 10pm and finish around 11pm.
Monday:
-Dynamic stretching (What exercises do you guys usually do for a warm up stretch? i.e. to help towards splits)
-Workout
-static stretching
Tuesday:
no work out today.
dynamic stretching
anything else?
Wednesday:
Dynamic
workout
static
Thursday:
no work out today.
dynamic stretching
anything else?
Friday:
Dynamic
workout
static
Saturday:
no work out today.
dynamic stretching
anything else?
Sunday:
no work out today.
dynamic stretching
anything else?




Please help me, I've got no idea:dead::dead:

[Papa Lazarou]

Haha don't worry, it can be tricky at first. Some random tips for you!

Stretch in positions which mimic the movements/skills in which you want to gain range. Or stretch the muscles which are impeding you.

Do easier stretches before harder ones in the same session.

In each session, only stretch until you've reached your maximum range. That is, stretch for a bit, gently and gradually increasing the depth until you reach your maximum. Don't spend ages stretching at your maximum.

For dynamic, choose stretches which resemble movements in which you wish to gain range, or which use muscles you wish to stretch passively afterwards. You'll probably want to do at least front, side, and rear leg raises, as well as trunk twists, and trunk bends in all 4 directions. Again, do as many sets as it takes to reach your maximum in each movement (which will probably be between 1 and 3 sets). About 12 reps per set, going a bit higher/further on each rep (without any pain or uncontrolled movements).

For static-passive, choose about 1-3 positions per muscle group. Stretch gently and gradually. Patience!

You can do both dynamic and static-passive stretching every day, but you may benefit from days off. Sometimes I found that taking a few days off would help me a lot (sometimes you might overstretch without realising it and all that). Make sure to rest or reduce the intensity if you're feeling sore.


Anything specific you want to know about? If necessary I can post my old routine (for what it's worth - I made progress but I'm no expert).

[Alpha Moth]

I'd like to have a look at your routine, if possible. My goals specifically are splits, in both directions. My legs are my worst part on my body...in terms of flexibility.

I just tested to see if i coul get my hips 180° for the front splits like on juji's articles, they could, so good to know.

so basically for dynamic stretching, i should do a few movements for each group, lower body, trunk and upper body?
and for static stretches, a few of each muscle group (# Lower body

* Feet and ankles
* Lower legs
* Hamstrings
* Adductors
* Quadriceps
* Hips and Glutes

# Upper body

* Lower torso
* Upper back
* Neck
* Pectorals
* Shoulders
* Arms and wrists

)?

[Papa Lazarou]

Sorry I took so long getting back to you! (Prepare for a disgusting block of text - I think I'll put headings in haha).

Yup, that's a reasonable way to divide it up. Just make sure you stretch every joint in all directions - at least enough so that you don't get super unbalanced flexibility. So balance front leg raises with rear leg raises, side leg raises with inside crescents and so on, so that you stretch muscles on both or all sides of the joint.

Preface
Now I'll post the rough routine I used to follow, then I'll say a few things about why it's the way it is. I might put some comments in on the way too.

Note that I'd try to warm up a bit before every session, with easy, thorough joint rotations at least, and possibly some aerobic activity to raise my heart rate.

Example Dynamic Stretching Routine
(Performed every day, once before breakfast, once in the afternoon or as part of a warm up).

Arms:
Arm swings in various directions (swing forwards as if you're hugging yourself, then swing back and clap hands behind back) - 10 reps or fewer

Torso:
Trunk rotations (either sitting, or standing with knees slightly bent) - 2 sets of about 12 reps (each rep containing a swing to the right and to the left)

Side bends (sitting or standing) - 2 sets of about 12 reps each (again, each rep contains a bend to each side)

Front bends (sitting) - 1 or 2 sets of 12

Back bends (lying on belly) - 2 sets of 12
(After back bends I'd adopt a pose like the one here (http://www.yoga-ology.com/Shanna%20Child's%20Pose.jpg) for 30 seconds or so to hopefully reset my back muscles).

Hips:
Front and side leg raises - 2 sets of 12 reps per leg per stretch

Inside and outside crescents (aiming to feel the stretch in my abductors and adductors respectively) - 2 sets of 12 reps per leg per stretch

Rear leg raises - 2 sets of 12 reps per leg (Normally I'd do 2 sets of 24, alternating legs each time. So I'd raise right, then raise left, then right again and so on for 24 total reps - then the same again for the second set, if you see what I mean)
(After the rear leg raises I'd again adopt some position to reset my back - like the pose above, or maybe I'd lie on my back and hold my knees on my chest and tuck my chin or something).


Afterword
Of course, this is just what I did. Often I'd exclude the arm swings, because my shoulders are more than flexible enough. In fact I'd often cut the entire upper body out, and just do hip stretches for the same reason. Many times, especially after some weeks of stretching, my session ended up consisting solely of leg raises to the front, sides and rear.

Also, there are a few kinds of dynamic stretch that I didn't use at all. Like knee raises and that sort of thing. If I've left things out, it's simply because I didn’t want any more flexibility in that joint or movement.

Lastly, I started with a reasonable level of flexibility (I've had high kicks forever), and so you may find you need to do more than 2 sets to reach your maximum. I just did 2 sets at the beginning because that's what it took for me to reach my maximum range in those movements. After a few weeks/months of stretching I could get away with just a single set (and as I said, I cut many stretches out).


Miscellaneous
NOTE: You should never feel pain during any of this. You shouldn't be straining at all during dynamic stretches. Just take them easily, leading your body and limbs into each stretch with control. As a rule of thumb, try not to throw yourself into any stretches, it should feel like you're leading your body or limbs into the stretch in a controlled way.

ANOTHER NOTE!
If you want to be super-correct, you can synchronise your breathing with your movements. Whenever your trunk contracts (like when the spine twists or bends forwards), exhale through the movement. When your trunk opens (like when your spine untwists or bends backwards), inhale through the movement.

For example, exhale through trunk twists and side bends, inhale when arching your back. Exhale as you bring your leg up in a front leg raise, inhale as you bring it up in a rear leg raise.

You should try always to use abdominal breathing as well - so that your stomach expands rather than your ribcage.

Other stuff!
Phew, that took longer to type than I thought. I'll leave out the statics for now, and post them later once you're happy that you understand the dynamic stuff.

If you have any questions on anything, or if any of that was unclear, just ask.

[laban]

thanks a lot, great job and i'd love to hear about your static schedule as well

[Alpha Moth]

thannks for your reply, i dont udnerstand when statics should be done though, what do you do with them?