Thread: Stretching regimen?

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

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.

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

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

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.

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.*

i do think warm up sets are necessary.

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 -