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August 30, 2008

Splits, iron boots, kettlebells, and tendon strengthening

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> I have a couple of questions regarding what type of iron boots
> Mr. Kurz uses on his stretching video and also what type of
> sneakers he uses. I have a problem with the shoes that I use.
> They seem to slide when I do the side split stretch and my feet
> are bend in too much.
>
> I have been doing his video on and off for a while now and I still
> can't touch my hand to my foot in the side leg raise. What other
> points can you give me on that matter.
>
> Thank you
> Rob

Answer:

I use whatever sneakers that give me a good traction. Boxing boots
or shoes and wrestling shoes (as those seen on DVD Secrets of
Stretching) are good.

On the side leg raises: Observe and do as I do on the DVD. Begin
low. If this advice is not enough, perhaps the way I show it on the
DVD Clinic on Stretching and Kicking will make it clearer for you.
Actually, you can see the step-by-step teaching of the side raise
in the free movie at http://www.stadion.com/clinic_stretch_for_kicks.html.

For iron boots see this thread at Stadion's forum:
http://www.stadion.com/phpBB3/viewtopic.php?f=37&t=353

and others in the forum on Gear for Strength Training:
http://www.stadion.com/phpBB3/viewforum.php?f=37

Instead of iron boots you may use small kettlebells. They are
easier to put on and take off (just stick your foot in the handle),
so you don't waste time on fastening the iron boots.

You can get reasonably priced kettlebells from Kettlebell Inc. at
http://www.kettlebellinc.com/cmd.php?af=828311 or from Perform
Better at http://www.performbetter.com/default.aspx?kbid=1802.

Perform Better is located in Rhode Island so their shipping is the
least expensive in the Eastern US. They also have a sale now on
their kettlebells and some other equipment. Kettlebell Inc. is in
Texas.

For those who do not know what exercises with iron boots have to do
with splits and stretching: They prepare muscles and tendons of the
inner thigh for the most time- and effort-efficient method of
stretching for the splits. Without this preparation the very
effective isometric stretches can cause muscle soreness and keep
you from stretching and doing other exercises. The exercises with
iron boots (or other weights) strengthen the muscles' tendons and
the connective tissue within the muscles themselves so they become
resistant to soreness or to strain. Doing these exercises is a
major factor in protecting yourself against groin pulls, hamstring
pulls, etc. Just progres gradually, as explained on the DVD Secrets
of Stretching, so to avoid muscle soreness. Thanks to such
exercises I, and those who follow my instruction, can do hanging
splits without getting sore. (Muscle soreness is caused by damage
to the muscle fibers and the connective tissue surrounding them. If
you keep on exercising sore muscles you might get them to atrophy
or even to tear.)

Best regards,

Thomas Kurz

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

DVD Clinic on Stretching and Kicking is available at
http://www.stadion.com/clinic_stretch_for_kicks.html.

P.P.S.
You can read my recent e-mails with questions and answers on
training. They are archived at
http://www.stadion.com/mailings/mailings.html.

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and performance problems on Stadion's Sports and Martial Arts
Training Discussion Forum at http://www.stadion.com/phpBB3.

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