Isometric split progression

Discussion in 'Health and Fitness' started by Van Zandt, Sep 25, 2010.

  1. SWC Sifu Ben

    SWC Sifu Ben I am the law

    A bit of personal experience here. I have always found that relaxed static stretches are enhanced by doing them right before bed. Yoga uses corpse pose at the end of sessions because there is supposed to be a link to mental and physical relaxation.

    Also I don't believe you've been keeping to the stretching routine for 3 years. Only a month ago I realized I wanted some more flexibility again and all I've been doing is static stretches before bed. No dynamic stretching in the morning this time as I don't have the time but I estimate only another 2-3 months before I can get back to full side splits based on current progression.

    Start a training log on here. Log every day exactly what you do, every day for a month and measure the width of your splits using a measuring tape at the end of each week. If you do that we can easily pick out what you're not doing or where you might need help.
     
  2. Van Zandt

    Van Zandt Mr. High Kick

    Daniel1973,

    Three years is a long time to go without re-evaluating your training program if you had little to nonprogress. But I'll proceed on the assumption what you say is true.

    There may be a number of reasons to explain your stagnation.

    1) Bone structure. Some people's hips are built in a way that doesn't allow full
    splits. An example would be a condition called coxa vara.

    2) Being too conservative with increases of ROM during isometric stretches, i.e. you didn't try to increase the stretch often enough thereby reinforcing existing flexibility limits.

    3) You didn't tense hard enough during isometric stretches.

    4) You overtrained (fatigue causes reduced flexibility).

    5) Your posture during stretching was wrong (ankles, knees and hips need to be in a straight line and pelvis rotated).

    6) You didn't address strength and/or flexibility imbalances in other muscles.

    7) You were stretching on a surface that was too slippy/not slippy enough.

    These are just some off the top of my head. Regular trial and error during three years of stretching should have answered all of these and more.
     
  3. dariodariodario

    dariodariodario Valued Member

    Mr flexibility i wait your method.Do i follow the isometric split method that you are write?If yes i have a lot of questions.

    best regards
    Dario Caruso
     
  4. daniel1973

    daniel1973 New Member

    swc sifu ben..i am NOT in the habit of lying!..i have stuck with the programme for 3 years as i have stated.Although you are entitled to think otherwise.Relaxed stretches have not helped me either and i as lots of people do lose the will to live with relaxed stretches,thats why i chose isometrics.
     
  5. SWC Sifu Ben

    SWC Sifu Ben I am the law

    I didn't say you were for certain but when someone says they've been stretching for 3 years and no progress more often than not they've not been truthful as opposed to anyof the issues VZ raised. This is why I suggested you log your stretching so he can help you troubleshoot.
     
  6. daniel1973

    daniel1973 New Member

    van zandt thanks for the reply,
    in answer to your reply..
    i used a pretty slippery wooden floor,i tensed at 75-80% intensity,my hips knees and feet in a perfect straight line.and i ALWAYS pushed to increase the stretch,ALWAYS.
    In response to other replies,yes i am sure its hard to beleive that i have stuck with it for so long,but i have,what kind of attitude is trying something and then quiting after a long period just coz things have not gone to plan..hardly a martial arts attitude im sure your agree!.
    I chose isometrics because its actually quite hard to target the muscles needed for splits with any other excercises,unless someone knows of any,then im all ears !
    like i said i can hold the stretch fairly easily for the 3 minutes,iv never felt the need to measure anything as i fall squarely in the' just let it happen' catergory,
    if i had to guess i would say i was somewhere around 8-10 inches from the floor.although i would not say im at this without a fair amount of tension still in my legs,certainly not'burn' free.but that i assume is to be expected until im in a full split?
     
  7. daniel1973

    daniel1973 New Member

    SWC sifu ben,also,from what you say,you were already able to do splits some time back.
    the human body is a wonderful thing,and your body will still have its muscle memory,meaning that you probably would only need a few months of relaxed stretches to get back the splits.im training my body to do them with no past ability to do them,so your in a different position than
     
  8. daniel1973

    daniel1973 New Member

    i HAVE used trial and error to improve results.tense harder,tense for longer,wear socks,dont wear socks.even changed the surface i stretch on.on past advice i really thought the heavy squats would do the trick,as suggested by several people.but they dont seem to have done.believe me when i say all the information i have given is 100% truthful and accurate.believe it or not i enjoy the isometrics,probably the reason i have stuck with it
     
  9. daniel1973

    daniel1973 New Member

    Hi guys,
    I am a busy guy with a family,creating a stretching log would not really be possible.what i can do is list EXACTLY what my stretching does involve.
    I do my isometrics on Tuesdays,Thursdays and Saturdays,i train kick boxing on Mondays ,Tuesdays and Thursdays,and do my squats on Mondays,Wednesdays and Fridays.(god that took some thinking about!).
    I do my iso's in the morning,doing them at any other time just isn't possible.As i am very nearly 42 i don't do them straight from cold,i have a brief warmup(5 minutes) consisting of dynamic exercises,mostly leg raises etc
    I then do the iso's.i tense at only 75-80% of maximum through choice,as when experimenting i found that increased tensing effort wasn't benefiting me any,and was increasing my dom's so i dialled it back a bit
    As i said before i ALWAYS increase the stretch..maybe,and this is purely a thought,the way i go about that could be wrong?.i get into my splits position,increase the stretch till the tension is there,then hold that for the 3 mins.next rep i will do the same,but...increase the stretch further,hold that for the 3 mins and so on and so fourth,should i be increasing the stretch while in the 'hold'? or is what i am doing ok?
    That is pretty much it really.thats the routine i do,as has been mentioned i would not say i have had zero progression,i can hold a wide split,like i say im guessing 8-10 inches(at my most) for 3 mins.thats why i was not convinced it was a strength issue?
    Anyone doing this programme will know holding an isometric side split stretch at a wide stance for 3mins is BLOODY difficult ![​IMG] as you can see my general flexibility is pretty good,thats a held static side kick.cheers guys
     
  10. Van Zandt

    Van Zandt Mr. High Kick

    You ever do front splits too?
     
  11. daniel1973

    daniel1973 New Member

    Hi VZ.uuumm yes i train for both.but i was focusing mostly on side splits.most people are more flexible with regards to front splits in my experience anyway.i am closer to the floor in front splits compared to sides.like i say at my best im probably about 8 -10 inches from the floor in side splits.why you ask?
     
  12. daniel1973

    daniel1973 New Member

    Did you have time to read my previous post?.thats my routine.was there anything that stood out as being a possible problem?.Like i said my method of increasing the stretch may not be the most productive? am i supposed to increase the stretch while in the 'hold' or is the way i have been adopting ok?.many thanks....Daniel
     
  13. dariodariodario

    dariodariodario Valued Member

    Sorry Mr Van Zandt but why you don't respond me?I did something wrong?I follow the rules of this forum.
    i have morre question about your method:
    1)What kind of stretching i do before to follow your method?Can you write me please?
    2)Can you adivise to me where to buy a weight vest good?
    3)When you write : 1 set x 0:30 (1) i do 1 set one set strenght add an other set strenght?
    4)In this exercise the key is tense or try to close my leg with strenght i don't understand.
    Please respond to me.I want to begin my journey and without your help i ll remain a ship in a sea without commander

    best regards
    Dario Caruso
     
  14. daniel1973

    daniel1973 New Member

    Patience is a virtue..i am sure VZ will get back to you ,give the guy a chance!
     
  15. Simon

    Simon Moved on Admin Supporter MAP 2017 Koyo Award

    Dario,

    Are you training in a class?

    If so what kind of stretching do you do?

    Your instructor should be your first point of call.

    Rome wasn't built in a day and you shouldn't be expecting results overnight.

    Van Zandt is training hard for high level competition. Couple that with running his own business and making sure he's getting enough family time and you have one real busy guy.

    Please be patient.

    My suggestion is to train hard and report what gains you have made.

    Why not start a training log and post pictures of your progress.
     
  16. dariodariodario

    dariodariodario Valued Member

    Are you training in a class? No I'm training alone because i don't have money to do it.

    If so what kind of stretching do you do? I follow stretch found on internet but nothing.

    Van Zandt is training hard for high level competition. Couple that with running his own business and making sure he's getting enough family time and you have one real busy guy.

    Please be patient.

    Sorry i wait the response.

    Why not start a training log and post pictures of your progress? It's a good idea but if there is a method or anything else i think that improve my skills better then follow my method that don't work for me also because i read that the method of V.Z. is very good and i want to think that there is a hope also for me to do the split.
     
  17. Van Zandt

    Van Zandt Mr. High Kick

    I have read all the posts here and I have replies, I'm just not in an appropriate situation to post them right now.
     
  18. dariodariodario

    dariodariodario Valued Member

    Thanks a lot for the answer Mr Van Zadt i don't became a stalker of your person but when i read that there is a method that work for the split i said:"Oh my gosh".I don't find where do you answer but when you finished your preparation for fight i want to became if you accepted your student from italy.I post my result and my trainig.I can wait and sorry again if i don't wait and write a lot of messsage.I know that you have your life and your work like us but i think that thanks to internet the distance between ours country is 0 and it is as i training in your gym.Thanks for all and i prey God that your match will be fantastic.


    Best regards
    Dario Caruso
     
  19. dariodariodario

    dariodariodario Valued Member

    Mr zandt how are you ?I hope fine!I'm graduated in july on 21 and now i'm free:no study for now.I wait your answer because i want to start my training and i hope that with your precious help finally i do the split.I hope that your match is gone well.i wait you answer and i wish to you all good things.

    Best REgards
    Dario Caruso
     
  20. dariodariodario

    dariodariodario Valued Member

    I hav fine all answer to my question in the previous post bit i ha ve only a question and please can you Respond me? What or the brand test you use of heavy jacket? Thanks
     

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