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Question 10 Andrea (Dynamic Strength exercises and PNF isometric Stretching)
I am writing concerning some clarifications (I would say rather different) about your book Power-Flex Stretching. I would like to say first of all that I have been practicing martial arts for seven years, even if not with competitive ambitions, but I am nevertheless interested in improving my joint mobility.
In my annual training plan (elaborated according to a double periodization), in each one of the two preparatory periods, training of the capacity of aerobic resistance through mainly running on the street is expected, for two times per weekly microcycle, plus one unit of training of the specific technique (that weight becomes ever more important moving forward in the preparatory period), to an intensity that, at least initially, is rather mild, still in the aerobic system.
I ask myself if it is also possible to insert dynamic strength exercises in this initial period, perhaps in the unit of technical training, before the technique, or before a running session, led eventually with a light intensity in order to take into account the stress brought about by dynamic strength exercises appropriate for the lower limbs, involved in the running.
In any case, with which weekly frequency should the dynamic strength exercises be performed in the preparatory period of isometric PNF?
Concerning isometric PNF, I ask you the following:
- On the book Power-Flex Stretching, the correct sequence of exercises to follow in order to obtain the best results is proposed. From which sequence must I understand that it is not correct to train, in the same session as the aerobic condition (perhaps through running), or the technique, and isometric PNF?
- Are dynamic strength exercises executed even after the preparatory period of isometric PNF of one to three months?
- Could isometric PNF training enter into competition with training of other physical capacities, like aerobic resistance, anaerobic lacticide, and explosive strength, in exhausting the individual reserve of adaptation?
- In the specific case of the side split, in the exercise proposed, and feasible according to two different types, the position to assume is that illustrated in figures a) and b) on the top of that page, according to which should one remain in an upright position and open wide his legs? Or should one maintain his legs tense until bringing them, to the limit, to the position illustrated in figure a) (paragraph: Joint mechanism of the side split)? In the latter case, personally I would consider sutable the use of the stretching machine in order not to stimulate my knees too much? By the way, is such a tool easily found, or is it necessary to go to particular retailers (a price indicative of what it could be)?
Thank you for your attention.
- Answers David De Angelis
Dynamic strength exercises have as an aim to construct gradually basic muscular strength in extension in order to insert afterwards, in a SECOND moment, isometric PNF exercises. They also have as their aim the one of reinforcing the connective tissue around and inside the muscle. The intensity of these specific exercises must increase gradually by remaining within the limit of the high repetitions (not less than thirty per series). All this is important to repeat because, even if there is a medium-low intensity, they always form a certain demand and overload for the musculature.
As I have written in Power-Flex, the EFFECTIVENESS of a METHOD depends not only on the exercises themselves, but also on the way in which they are inserted and arranged together with the other exercises (of general conditioning and/or competitive specifics). This is to tell you that (answering to your first question) dynamic strength exercises may be inserted in the preparatory period, but AT THE END of a conditioning session. These exercises, besides reinforcing, RELAX and LENGTHEN the muscular fibers (and the associated connective tissue). We must keep in mind that in fact they are effected within ALL the period of movement granted by the joint.
- Concerning their frequency, at least initially, they may be carried out every day (being that the intensity is very mild) and, gradually, arrive at a minimum of one or two times in the ambit of the weekly microcycle).
- Regarding the correct sequence of exercises for maximum efficiency, both the strength exercises and those of aerobic conditioning are done nearly at the beginning of the training, after the warm-up, and, in sports like Martial Arts, Competitive Aerobics, and in all sports with an explosive character, after dynamic stretching (NOT BALLISTIC! This is how it is explained in Power-Flex).
- Yes, dynamic strength exercises are carried out during all the annual training microcycle and they must NOT be suspended for a greater period than one month. As, coming closer to the competitive period or maximum form, muscular power and explosive capacity augments, there is the risk that, suspending the dynamic strength exercises (high loads/low repetitions), there is a drop in strength and resistance of the connective tissue, with consequent danger of lesions.
- Isometric PNF does not enter into competition with development of various physical capacities but CAREFUL: in some sports in which it is fundamental to train oneself to the maximum joint ranges (present also in specific competitive movements, like high kicks, splits, jumps, etc.), SPECIFIC competitive trainings, added to those VERY intense ones of isometric PNF, may cross the USEFUL threshold of adaptation of the muscles to LENGTHENING. In practical terms, this means that training, for example, with jumps, free falls in splits, high kicks, together with dynamic strength exercises, isometric PNF, and relaxed stretching, one can run into the risk of overstretching muscles and the connective tissue, jeopardizing its extensibility.
- The position to assume is that of a front lunge (like that of the squat, but with an even greater opening range) that, for reasons of safeguarding the knee joints, maintains the legs lightly bent. Nothing forbids you from carrying out isometric contractions on tense legs until coming to the ground, but each person must take into account his body weight, strength and flexibility of his adductors, and stability of his knee ligaments. Surely it is not physiological to do suspension splits (and therefore to keep legs tense with maximum overload on the knees), but it is always true that in sports not everything can be considered correctly physiological and beneficial for the physique (it is sufficient to think about free falls in splits and anaerobic routines for two minutes).
I repeat: each type of training MUST be built and “individualized” according to each individual’s physical qualities and his athletic goals.
Use of the stretching machine can be useful but not indispensable: I know various models and, among these, I do not advise plastic ones (like one of a noted American brand) and I do advise instead those of steel that are equipped with durable opening systems. Strong contractions in closing of isometric PNF subject it to strong stimulations and the weakest would end up breaking apart.
You can find them in mega stores for sports accessories specialized in the martial arts and their cost ranges from $250 to $500.
One final recommendation: on tense or semi-bent legs, in order to practice the side split, you must be sure to respect the correct alignment of the hip with the femurs (see Articular mechanics of the side split). In the contrary case, you would waste time and energy without obtaining ANY results.
David De Angelis
Happy training!
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