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March 27, 2007

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> Hi Tom,
> I am looking for some direction and help with obtaining my front and
> side splits. I have purchased and watched your videos for many years,
> but still cannot do the splits. I spoke with you a few times when you
> were in Cypress, CA; and have gotten great results with your program,
> but still no splits.
>
> Here are some parameters that you might ask:
>
> * 42 years old.Training off and on in martial arts for last 25
> years.
> * I have been a bodybuilder since I was 2.
> * I weigh 180lbs, I stand 5'7" and maintain around 6-12% body fat
> * I am a 2nd degree black belt in TKD.
> * I am able to do the tests you reference for both the front split
> and side split (chair and leg extension)
> * I normally train legs 1 time a week with weights.
> * My maximum legit squat was 505 lbs. I currently maintain a 315
> squat.
> * I also am able to handle 135 lbs Good morning darlings for lower
> back.
> * I run 3 times a week for around 2-4 miles a run.
>
> I am beginning my training again, and want a program to focus on side
> splits and front splits. I want to tailor my lifting to support my
> stretching goals. Have I made this impossible with so much weight
> lifting?
>
> I have watched your videos multiple times, but I am still confused. To
> make it worse, I have let my father-in-law watch the video, and he was
> doing the full splits within 12 weeks. I know it works, but I can't
> seem to put the pieces in the right order, or am I simply unable to do
> the splits because of my lifting history.
>
> If you could direct me to the right part of the videos/books or give
> me a plan, I would really appreciate it. I have been struggling with
> getting results for over 20 years.
>
> Your help is greatly appreciated.
>
> Marc

Answer:
The simplest solution to your problem with splits is to do what
your father-in-law does. Apparently he knows more (or just better)
about strength and endurance than you do, so he is fitter than you
are--and that is why he reached full splits in a few weeks. I
wonder why this obvious way to get your splits hasn't occurred to
you?

Now a detailed explanation what you do wrong:
I think that you cannot do splits because you train badly. You
write that you normally train legs 1 time a week with weights. What
is the reason for this once-a-week resistance training for legs? I
suppose it is not because you follow some bodybuilding's bodypart
split routine or just want to look like a cartoon character with
huge upper body on thin legs as that would be stupid. For very
concise explanations why bodypart split routines are stupid read
Alwyn Cosgrove's articles at http://www.alwyncosgrove.com/learned.html
and at http://www.alwyncosgrove.com/shakemyhead.html. (Alwyn Cosgrove is
a thinking person's trainer--a rare breed.)

I would not be able to lift myself from a split if I strength
trained my legs only once a week. To see what I mean view this
video http://www.stadion.com/videos/1-minute_splits_01.wmv or
http://www.stadion.com/videos/1-minute_splits_01.mov.

I strength train my whole body twice a week with major lifts such
as squats, deadlifts, military presses, and pull-ups. Strength
training once a week may maintain strength (or rather slow down its
loss) for a few weeks but not for very long.

If you train legs only once a week because you lift so much and in
so many reps (for example, more than six squats with 315 lb, plus
other lifts) that you need a week to fully recover between your leg
strength workouts, then you are reducing your range of motion (ROM)
because:

1. Lifting such tonnage with your legs as to require more than 2-3
days of rest before your legs can lift again is traumatizing
muscles of your legs. It traumatizes your muscles so much that they
become stiffer, damaged by inflammation and infested with
microscars rather than stronger and more pliable.

2. You do not move through your full ROM against resistance often
enough. In a week, two or three workouts, in which you move through
your full ROM against substantial resistance, would be enough--one
is not. Of course, you'd have to do exercises targeting (but not
necessarily isolating) muscles that are stretched in splits, that
is thigh adductors and hamstrings.

With few exceptions, a weight or other resistance is too great if
you cannot move with it through your full ROM. So, to obtain your
splits you need to lower the resistance and increase the ROM.

I think your flexibility will improve if you do squats with only as
much resistance as to let you move through your full ROM--that is,
squats on whole feet until your hamstrings rest on your calves.

Sincerely,

Thomas Kurz

P.S.
DVD Secrets of Stretching is available at
http://www.stadion.com/secrets.html.

Book Stretching Scientifically is available at
http://www.stadion.com/stretch.html.

P.P.S.
Exchange tips on working out and competing, and discuss training
and performance problems on Stadion's Sports and Martial Arts
Training Discussion Forum at http://www.stadion.com/phpBB3.
Let your friends know about the above-mentioned resources.
Forward this message to every athlete you know.

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