DrillsAndSkills.com

[Lucas243]

Ok last January first I made a new years resolution with one of my friends that we would get the splits within the year. I am a guy and I just turned…gulp…20 yesterday. I stretch everyday (sometimes only once though) and have found a lot of good tips on this site on how to stretch. But still I don’t seem to be making any noticeable gains, and I still have a long way to go. I need get 11 inches lower till I have the splits. I have roughly 2 months to make my goal, is that possible? Can I lower my spit 11” in 2 months?

[Levski]

Well 11in is quite a lot but that does not mean its impossible... What i recommend is this..
Here is how i think you can do it.
Have at least 2-3 days were you can do splits 3-4 times a day with each session being 4 hrs apart (lets call this 4hr splits)..so if you wake up at 10..shower do splits (with method that i will describe later) for 6 min...than 4 hr laster at 2pm after 5-10min warmup splits 6 min, than at 6 warm up and that do 6 min splits again...than on other days you can just do the 6min split session once in the morning..and have 1-2 days of in the week...so like..
monday do 4hr splits
Tuesday 6 min split session
Wednesday rest
Thursday 4hr splits,
Friday 6 min splits
Saturday 4hr splits
Sunday rest.

When you are doing splits you want to do in your warm up...a series of 10-12 dynamic kicks front, side, and back with each leg. Doing it twice each leg would be best.. than follow it up with 30sec rotations for 3 rotations ( 1 rotations is 30sec in Left leg forward splits, than 30 middles splits, 30sec right leg forward splits, than 30 sec middles again...and there is one rotation) In totaly these roation last for 6 min thus 6 min minute session...plus tag on top 10-15min warm up and leg kicks...in total devote 30min to do it..
If you do this for 2 months i would be pretty confident that you will be down in splits. Especially as once you get near the 1-2 inches of the ground you actually start elevating your legs on 5-10cm heights... you will 100% be down in split i believe..

It is a time demanding but that is the only way i could see it happening.

Otherwise just do 30min a day of the splits (warm up, dynamic leg kicks, and 6 min split session)..and just see how far you get...on day you can do more do more (as in do it 2-3 times a day), on days you can't you can't

I hope that helps

Levski
_________________
Valentin Uzunov
The Gym Press
www.thegympress.net

[Lucas243]

Wow that is awesome, thanks a ton.

I just have one question to make sure I understand what you are saying, when you say 6 minute split you don’t mean hold for 6 minutes, you mean the 30 second rotations for 6 mins, is that right?

Thanks again I will keep you posted on my progress.

[TipGuy]

I know for a fact your goal can be accomplished, but it will require multiple stretching sessions every day. I basically did what you did when I started coaching. My flexiblity in the splits was pretty poor, but stretching 5 times a day with the kids got my splits down in 6 weeks. It's going to take dedication, but it's certainly doable.
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TipGuy
Webmaster DrillsAndSkills.com

[Levski]

Hi

Yeah sorry..by 6 min i mean that is the total time it takes to do the 3 rotations of 30sec changes..
As TipGuy says it can be done..but the work has to be put in..it its a demanding program to achive a lot in little time
Keep us posted

Levski
_________________
Valentin Uzunov
The Gym Press
www.thegympress.net

[Lucas243]

Thanks guys, I will keep you posted.

[headcoach]

You can also try doing PNF stretching. I cant remember the full name but we call it Pains No Fun. It requires a partner. You will lay on the floor (or stand against the wall if you also want active flexability) and have your partner push your raised leg up (forward for front splits at your side for middle) to your max level and hold it there for 30 sec. At this time you will try to press down (your partner must be strong) and they will resist you do this for 10 sec min and when you cant push back anymore relax your leg and it will go further, hold this for 30 sec again. Then for Active Flex training if you are against a wall, your partner will release your leg and you must hold it as high as you can for 10 sec.

At this point i suggest you sit in the splits for at least 30 on the leg you were working.

this is really going to hurt and you can curse me all youwant for telling you about it, but i had the hip flexability of a 2X4 and i got my right leg splits in about 6 weeks by doing this at least 2X a day every day (my dad was my coach and i couldnt escape lol)

sorry about the pain, the boys in my gym love this because it improves their middles so much.
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PNF stretching, the coaches revenge

[Levski]

Hi


Headcoach do you do PNF with middles???

Levski
_________________
Valentin Uzunov
The Gym Press
www.thegympress.net

[headcoach]

Headcoach do you do PNF with middles???

Yes i do, there is 2 ways to do it, the first one is against the wall with the foot rising up sideways and their opposit side against the wall, this one is also great for improving your Y-Scale. The other one, The gymnast is lyingon the floor on their back and puts his/her legs into a straddle in the air. When you are doing this you have to make sure the hips are rotated up (ie the feet are about the level of the waist and not below the hips like a star). When you apply pressure you must make sure your hands are on the thigh side of the knee so you are not putting pressure on the knee. when it is time for the gymnast to "press down" against the stretch they are basically trying to close their legs. This really works with stiff middle spits. If you are leary of doing this or dont have a partner you can sit in middle splits for 30 sec and then squeeze your legs hard for at least 10 sec and when you relax, push your self down further.

hope you understand that.
_________________
PNF stretching, the coaches revenge

[Lucas243]

Oh man that makes me cringe just thinking about it, but I will give it a try. Pain is weakness leaving the body. The past few days I have been stretching a lot like 5 to 6 times in a day. Not really any noticeable gain so far. But I am sure I will gain fast if I keep following the advice all of you have given me. Thanks again.

[Lucas243]

Well I figured I would let you know how things are going. It's been over a week and I have gained a little over an inch. I have been keeping consistent and I hope I can keep it up. This is the first time I have ever started sweating while stretching. It is not fun and it hurts but at least I am seeing results.

[Levski]

Great...good on you.. hard work = good results... The way i figure it the equation to results is:
Results = Work(in) - c
work(in) is the effort that is put in. which is directly proportional to result.
c is a constant which is derived from the work(in), as nothing is perfect there is always some loss no matter how hard or what you do. But non the less the greatest factor to results is work(in)...just a little philosophy there.

What method are you using?


Levski
_________________
Valentin Uzunov
The Gym Press
www.thegympress.net

[TipGuy]

If you are going to make an equation you need to include a factor for efficacy of training. Training really hard, in an ineffective manner will yield poor results compared to training hard in an effective manner.
_________________
TipGuy
Webmaster DrillsAndSkills.com

[Levski]

I like that TipGuy, i like that alot...lets see if with our powers (the forum) combined we can describe gain in performance as a result of training...

Ok so far its result = Work(in) - c / Work Effeciency... how does that sound...?? anyone else have any ideas.

Levski
_________________
Valentin Uzunov
The Gym Press
www.thegympress.net

[Lucas243]

I have been trying to stick with the 6 minute 4 hour stretches. I don't have a partner but I put resistance on my legs by pushing into a gym ball or just pushing hard into the floor and then relaxing. I don't always get time to stretch every 4 hours but I will stretch at least 4 times a day.