3/15/2007 10:51pm, #31
I'm glad Alex pointed out the difference between ballistic and dynamic stretching.
Honestly, I don't think most people here have to worry about "peak performance" reductions because they're not lifting or performing at an elite enough level where that minor reduction can mean the difference between first and last place.
I do PNF stretches as recommended by Pavel Tsatsouline. Basically, I flex the muscle I'm about to stretch until it reaches failure. With some muscles, it's fairly quick, but with others, like my hip flexors, I have to sustain the exertion for some time. Once the muscle is nearly exhausted, I quickly, but carefully, stretch the muscle beyond my previous range of motion and try to get as far as I can without pain.
While I don't know if it's accurate or not, Tsatsouline claims that the action of flexing and holding the muscle in a taut position is enough to warm it up so that you can do his stretches with no prior warmup. All I know is that the stretches work very well for me, since I have the time during the day to do them. I haven't noticed a performance hit at all, and in fact, I feel I'm better with my BJJ because it enables me to hit positions I don't think I could do without warmup and stretching.
Given the fact I have neck problems, using this method makes my neck flexible enough to avoid issues from my herniated disc.
I notice bornsceptic wrote a little bit about the same method.
3/15/2007 11:01pm, #32
Originally Posted by Judah MaccabeeAmateur MMA record: 8-3-1
- Join Date
- Dec 2006
- between the moutains and some sagebrush
Pro MMA record: 3-1
Status: Semi retarded... I mean retired
3/15/2007 11:17pm, #33
Well, the issue was warmup vs. static stretching, and how static stretching affects performance. I don't think tightness would be an issue there.
Regarding performance for competition and everyday rolling, again, I think most of the posters here have to worry more about proper technique than a potential 10% reduction in maximum strength output. Especially since judo and BJJ emphasize technique over strength.
If it was for NAGA or a sanctioned fight, then it'd be a different story. For a discrete moment in time, you'd want to prepare differently.
-EDIT- When I say "most of the posters," I'm included in that list. In fact, I'm probably listed multiple times.
3/16/2007 12:53am, #34
SInce this is the Physical Training section I'd like to add this. Stretching for weight lifting that I picked up over at T Nation.
Don't do it seemed to be the articles point about stretching before lifting.. Warm up with rotatons/light weight/bar, light cardio. Reason being when static stretching you will temporarily dampen your stretch reflex which will have you lifting less. Think of the muscle as a rubber band, if stretched out it will lose its spring.
Same with a muscle I read, as you lower the weight your stretch reflex builds energy allowing you to push more forcefully.
Perhaps it is the same in MA. Keep the stretch reflex up by not stretching prior to help aid in power?
3/16/2007 9:50am, #35
- Join Date
- Feb 2006
- Balls deep
I injured my hamstring stretching improperly and my physical therapist, who also happens to be a gymnastics teacher, said what many others in this thread have already. You need to do a light warmup (jumping rope, stationary bike, etc.) and then do some light dynamic stretching. You have to be careful with dynamic stretching though. If you get carried away you can use momentum to stretch your muscles way past their max and tear them.
After your workout you should do lots of static stretching. Hold each stretch for about 1 minute. She said you should NEVER do balistic stretching.
3/16/2007 12:58pm, #36Originally Posted by El Macho
After the warm up stretching starts at the neck rolling your head from the side down to the middle and across to th opposite shoulder. Then rotate your head slowly from left to right and vice versa (lateral rotation).
This I couldnt find a picture for - Push your arms out in front of you as if being pulled and tense your shoulders.
After this one bring the leg up in front of you grabbing the knee and hold.
Then grab your ankle and pull it up in a chambered round kick position.
Then sit on the floor one leg at a 90 degree angle out side leg flat on the floor , the other leg is tucked behind with the foot pulled into your butt.
Im aware this is a piss poor explanation but I have no idea of the names of the stetches.