Stretching regimen?

njc · 11-06-2005, 03:19 PM

Just wondering what you guys may or may not be doing as far as stretching goes. Do you do anything beyond what you do between sets and after workouts?

**P-funk** · 11-06-2005, 04:14 PM

pre-workout....

I do active warm ups (usually a circut of light movement stuff like.....push ups, crunches, jumping jacks, lunges, arm circles, shoulder shrugs. I will run that two or three times without resting). Then I grab an empty bar and do some BB shrugs, overhead presses, fron and back squats, clean pulls, clean and jerks, snatches.

During workout....

I warm up for each of my lifts thoroughly with many many sets of light weight working progressivley heavier to the intensity that I have persrcibed for myself that day (ie....maximum intensity day, power day, etc...). I do this because my lifts are ballistic (snatch, clean and jerk, snatch or clean pulls) so I want to make sure i am in the groove with my form before I start working sets. For my squats I warm up a lot less but still do about 2-3 light warm up sets before I do working sets (this because I squat last in my workout. If I squat first I would do about 4-6 warm up sets).

after workout and on off days.....
(choose from below. usually 2-3 different ones each stretch session)
passive stretching
self myo-fascia release
active stretches (hip cross-overs, scorpions, straight leg marches, inverted
hamstring stretches, etc...)
gravity boots
yoga

The13ig13adWolf · 11-06-2005, 04:32 PM

Quote:

Originally Posted by njc

Just wondering what you guys may or may not be doing as far as stretching goes. Do you do anything beyond what you do between sets and after workouts?

stretching in between sets decreases strength production.

The13ig13adWolf · 11-06-2005, 04:38 PM

in addition:

static stretching pre-workout doesn't reduce the risk of injury and actually may cause it.

i say stretch after.

a couple studies:
http://jap.physiology.org/cgi/conten...ract/89/3/1179

http://www.ncbi.nlm.nih.gov/entrez/q..._uids=15330693

Rocco32 · 11-06-2005, 04:54 PM

Depends on your goals. For some pre w/o and during w/o stretching is essential.

The13ig13adWolf · 11-06-2005, 05:07 PM

Quote:

Originally Posted by Rocco32

Depends on your goals. For some pre w/o and during w/o stretching is essential.

i disagree but am open to examples.

**P-funk** · 11-06-2005, 05:13 PM

Quote:

Originally Posted by The13ig13adWolf

i disagree but am open to examples.

I warm up with many sets prior to my work sets for the exercises I perform during my training sessions. This is active or ballistic stretching (depending on the exercise). This doesn't decrease strength at all. Rather it allows me to get into the proper possisions to create power and it helps to drive in neural patterns and motor programing.

*i don't do static stretching between sets (sometimes if I am really tight or cold I do. But otherwise I rarely ever do.). If that is what you are getting at.*

The13ig13adWolf · 11-06-2005, 05:23 PM

i do think warm up sets are necessary.

The Monkey Man · 11-06-2005, 05:30 PM

Quote:

Originally Posted by The13ig13adWolf

i disagree but am open to examples.

When I used to do primarily Power lifting type motions

Especially Big squat and DL days, I would stretch beforehand, and almost certainly stretch in between my heaviest sets...

If not for this regimen, I would have surely injured myself silly -

Squaggleboggin · 11-06-2005, 07:05 PM

I say stretch lightly before and heavily after cardio training; stretch heavily after heavy training and lightly during if you feel like it.

I never used to stretch until after my heavy training, but lately I've been doing just a little bit between sets and I've done quite well.

11-06-2005, 03:19 PM	#1
njc Registered User Join Date: Jan 2005 Location: located Posts: 751	Stretching regimen? Just wondering what you guys may or may not be doing as far as stretching goes. Do you do anything beyond what you do between sets and after workouts?

11-06-2005, 04:14 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	pre-workout.... I do active warm ups (usually a circut of light movement stuff like.....push ups, crunches, jumping jacks, lunges, arm circles, shoulder shrugs. I will run that two or three times without resting). Then I grab an empty bar and do some BB shrugs, overhead presses, fron and back squats, clean pulls, clean and jerks, snatches. During workout.... I warm up for each of my lifts thoroughly with many many sets of light weight working progressivley heavier to the intensity that I have persrcibed for myself that day (ie....maximum intensity day, power day, etc...). I do this because my lifts are ballistic (snatch, clean and jerk, snatch or clean pulls) so I want to make sure i am in the groove with my form before I start working sets. For my squats I warm up a lot less but still do about 2-3 light warm up sets before I do working sets (this because I squat last in my workout. If I squat first I would do about 4-6 warm up sets). after workout and on off days..... (choose from below. usually 2-3 different ones each stretch session) passive stretching self myo-fascia release active stretches (hip cross-overs, scorpions, straight leg marches, inverted hamstring stretches, etc...) gravity boots yoga
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-06-2005, 04:38 PM	#4
The13ig13adWolf IM Ball Buster Join Date: Jul 2005 Location: I win... Posts: 1,367	in addition: static stretching pre-workout doesn't reduce the risk of injury and actually may cause it. i say stretch after. a couple studies: http://jap.physiology.org/cgi/conten...ract/89/3/1179 http://www.ncbi.nlm.nih.gov/entrez/q..._uids=15330693
	Some people get lost in thought because it's such unfamiliar territory. -G. Behn

11-06-2005, 04:54 PM	#5
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Depends on your goals. For some pre w/o and during w/o stretching is essential.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-06-2005, 05:23 PM	#8
The13ig13adWolf IM Ball Buster Join Date: Jul 2005 Location: I win... Posts: 1,367	i do think warm up sets are necessary.
	Some people get lost in thought because it's such unfamiliar territory. -G. Behn

11-06-2005, 07:05 PM	#10
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I say stretch lightly before and heavily after cardio training; stretch heavily after heavy training and lightly during if you feel like it. I never used to stretch until after my heavy training, but lately I've been doing just a little bit between sets and I've done quite well.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

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