Routine Question

Post your exercise routines or sequences of exercises that you do during a workout, as well as your questions and tips on such routines.

Routine Question

Postby Logan » Oct 16, 2006 05:07

I was wondering if I could get some feedback on my stretching routine.

At the moment it looks like this:

Loosen up/Warm up

Squats 3-5 sets 50kg as many reps as possible (50kg is the max available- I need to buy more weights, so I opt for higher reps each workout to overload)

Sidesplit isometrics 3-5 sets

Hindu Squats- as many as I can 1 set

Calf raise- as many as I can 1 set

Calf and Hamstring isometrics 3 sets each

Abductor flies - 1 set each leg in each direction heaviest weight for as many reps (up to 100)

Front splits isometrics

I follow this with some relaxed stretching if I have time. Dynamics and other relaxed stretching are done in different workouts

Any feedback/suggestions to improve this? I try and do this workout about twice a week at the moment.
Best,

Logan
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Postby Logan » Oct 16, 2006 05:09

Oh, I forgot to add this is to enhance my martial arts practice. I do upper body weights on a different day.
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Postby Logan » Oct 23, 2006 05:59

No thoughts? :(
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Postby CrazyBoy » Oct 23, 2006 08:37

Don't you feel any improvements whatsoever??? I may not be the best person to answer your question, but why don't you perform your strength program first and afterwards your isometric exercises for the splits?

When i used to train with weights, I always trained the leg muscles before doing any stretching routine. Squats, deadlift and adductor flies were enough to prepare for the isometrics. I see that you do not do deadlifts?
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Postby Logan » Oct 23, 2006 10:59

I may be wrong in this but I treat the isometrics as a strengthening exercise (albeit at the extreme ROM). If I do all the exercises first and then stretch, I find I start to cool down a bit.
I sometimes go into a wide horse stance but havn't tried weighted deadlifts. This routine takes me over an hour at present already.

I do feel stronger and my flexibility is noticably improving. I just would like some tips in case I am doing something drastically wrong!
Best,

Logan
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Postby CrazyBoy » Oct 23, 2006 13:54

My strength and stretching program was more brief and straight (I like to think of it this way). Squats, deadlifts and adductor pull-downs, and that was enough to prepare myself for splits. Sometimes it took more than an hour for me due to the fact I used heavy weights and needed time to rest. But nevertheless, do not neglect the basic exercises.
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Postby hcfkavh » Nov 07, 2006 01:31

what is a strength program?
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