View Full Version : On my way to the splits.
Hazerboy
08-04-2007, 06:05 PM
Hitting the splits in all three directions has been a huge goal of mine for a couple years now. I finally got serious about it 4 months ago and started this program: http://people.bath.ac.uk/masrjb/Stretch/stretching_7.html#SEC73. I do it 4-6 days a week after a good warmup (sometimes after I lift).
My flexibility has been steadily improving but lately its been stagnating. On some of the exercises i feel like I cannot improve any further (that is, except for the actual splits) for example I feel like I'm going as far as it will allow on the stead hamstring stretch. Anyways, I was wondering if like strength training flexibility requires a change every once and awhile. Am I being impatient or does anyone have any suggestions for something new?
Built
08-04-2007, 06:46 PM
Oh, I could KISS you. I've WANTED a flexibility protocol to follow for AGES!
MUAH!
Okay, my little suggestion here: try some of your stretches in a hot-tub. I stretch out my hammies in the hot-tub at my gym and it's made an incredible difference to me!
Hitting the splits in all three directions has been a huge goal of mine for a couple years now. I finally got serious about it 4 months ago and started this program: http://people.bath.ac.uk/masrjb/Stretch/stretching_7.html#SEC73. I do it 4-6 days a week after a good warmup (sometimes after I lift).
My flexibility has been steadily improving but lately its been stagnating. On some of the exercises i feel like I cannot improve any further (that is, except for the actual splits) for example I feel like I'm going as far as it will allow on the stead hamstring stretch. Anyways, I was wondering if like strength training flexibility requires a change every once and awhile. Am I being impatient or does anyone have any suggestions for something new?
How long are your stretching sessions?
Clifford Gillmore
08-04-2007, 08:44 PM
Oh, I could KISS you. I've WANTED a flexibility protocol to follow for AGES!
MUAH!
Okay, my little suggestion here: try some of your stretches in a hot-tub. I stretch out my hammies in the hot-tub at my gym and it's made an incredible difference to me!
If it makes you feel better, I could do bend backs and splits at 240lbs.
Built
08-04-2007, 09:07 PM
That's friggin' amazing!
How did you train for this? For a chick, I'm very non-bendy - and I need to fix this or I'm going to look like my ILS is acting up at every turn.
Clifford Gillmore
08-04-2007, 10:04 PM
I took the progressive overload approach, just kept at it until it didn't go no more. I mainly trained bend backs by doing wall walks for my bench arch training, I only do top up work once in a while otherwise things seem to stop being so flexible :(
I can't be really more clear, but I don't like progressive overload for weight training - and it doesn't work for cardio, but it seemed to work here...
Built
08-04-2007, 10:15 PM
I don't like progressive overload for weight training - and it doesn't work for cardio, but it seemed to work here...
ROFLMFAO!
Point taken. Thanks!
not wanting to be a smart arse, i am genuinly curious as to why you want to be able to do the splits?
Hazerboy
08-05-2007, 12:58 AM
I loving training for "feats." Pinching huge blocks, closing a certain gripper, squatting 400 lbs, etc. I decided to add some flexibility feats in there for well rounded ness, plus if I have something to work for (the splits) it helps to keep me motivated to stretch every other day for active recovery.
I also heard that increased flexibilty can, in some cases, help with strength gains. I have no idea what if any poundage increases in my squat/deadlift can be attributed to my stretching, but my vertical has definatly increased.
Finally, the side splits would be great for me because I've always been into gymnastics type stuff. I'm working on the front lever/planche, which are much easier to learn if you've got a really wide straddle. Oh, and flares (I think gymnasts call them circles?) are way easier if you've got flexible hips.
Risk: How long did take you to achieve the splits? How often did you stretch and such? Oh, and it usually takes me a good 15 minutes to get through my routine.
Built: Hah, I thought the routine was pretty well known. Its the only one of its kind that I think I've seen (most just give suggestions) and I really liked the fact that it was so well researched and how much emphasis it placed on the ORDER you stretched in (calves before hamstrings, etc). I'll try it in a hot tub when I head off to college where they have a real gym. If its a non-lifting day though, I usually stretch after some HIIT jump roping so I'm usually pretty warm (Skipping plus the 90+ Missouri weather usually does it for me :-p)
being flexible (i 2 can do da splits all ways due to my dancing) and i have found it to work against my strength. i probably didnt do it all correctly from a young age (learning to do the splits) and you would be doing it correctly by doing it WITH your strength training, so good on you!
Built
08-05-2007, 03:02 PM
Kate, you don't do it BEFORE you lift; perhaps this was where the problem came in for you?
yea i was already extremly flexible before i got in to lifting, but flexible all over, shoulders back etc...
even still after a while of lifting, i still have trouble controlling my flexibility in some exercises- not a good thing!
Hazerboy
08-07-2007, 10:28 PM
Thats probably just weak stabalizers. Better then being too tight! If you dropped the weight you'd probably end up tearing something instead of gumbying your way out of it.
stepto180
08-09-2007, 09:36 PM
in my opnion the best way to get your splits is to do splits...when i was in gymnastics we always used to use make shift split boards which i found to help alot
Hazerboy
08-09-2007, 09:55 PM
Thats always an aspect of controversy I've encountered during skill/feat training : What makes faster progress, training the skill, or doing different types of "drills" that are similiar to the skill. If you have weaknesses then the "drills" will definatly help. In this case that would be something like tight hamstrings or a tight back, where the routine would come in handy.
I think my last weakness though is the tightness in the muscle behind the hamstring. Not sure what its called, but I don't really feel it at all when I stretch my hamstrings, only when I directly hit the splits.
stepto180
08-09-2007, 10:16 PM
you cant go with incorperating both
it band maybe???that kind more of a butt outter hip muscle tho
Built
08-10-2007, 12:54 AM
I've wanted to learn how to do the splits for a long time, but never got around to it, for some reason. You lit a fire under me Hazerboy: you might not know it but Kate is actually a ballet instructor. I asked her to help me work out a simple plan to ease into the splits, and she very kindly obliged:
"Get bent - my adventure into the land of bendy-holdy technology" (http://builtblog.wikidbody.com/2007/08/09/get-bent-my-adventure-into-the-land-of-bendy-holdy-technology/)
I'm going to start with it next week, on Monday. Wish me luck!
I've wanted to learn how to do the splits for a long time, but never got around to it, for some reason. You lit a fire under me Hazerboy: you might not know it but Kate is actually a ballet instructor. I asked her to help me work out a simple plan to ease into the splits, and she very kindly obliged:
"Get bent - my adventure into the land of bendy-holdy technology" (http://builtblog.wikidbody.com/2007/08/09/get-bent-my-adventure-into-the-land-of-bendy-holdy-technology/)
I'm going to start with it next week, on Monday. Wish me luck!
after everything YOU have done, i couldnt say no!
GOODLUCK!!! :clap:
Keep us posted with your progress!
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