conditioning and flexibility

[kiosk]

looking for some suggestions on conditioning and stretching routines for non-training days, muscles feel too stiff and i've been doing some stretching buts not really helping much.....

 

[TomoUK]

looking for some suggestions on conditioning and stretching routines for non-training days, muscles feel too stiff and i've been doing some stretching buts not really helping much.....

overhead squats with a broomstick - stretches everything out and will improve flexibility

 

[s8nlilhlpr]

I like to do bar complexs at home with my cheapy weights. around 65-95lbs depending on how much I feel like. Seems to stretch everything out good for me at least.

 

[oso0960]

for conditioning I: drag a sled 4x around the waist, 1x around the waist walking backward, 1x carioca (around the waist walking sideways) both sides, and 2x front and rear raises.

For flexibility I: Overhead squat with broomstick like TomoUK sometimes (still feels a little awkward right now), and i always dynamically stretch most of muscles right before working out.

With stretching, dynamic or PNF before working out (temporarily increases strength) and afterwards static stretch for 5 mins. I personally never do static, but i always do dynamic beforehand.

 

[kiosk]

how many reps/sets stuff like that??

also, what static streching movements? I am stiff as hell any joint from abs down.....

 

[thebadguy54]

how many reps/sets stuff like that??

also, what static streching movements? I am stiff as hell any joint from abs down.....

Read this bro!

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching.pdf

 

[AEKDB]

overhead squats with a broomstick - stretches everything out and will improve flexibility

Yep.

 

[Sassy69]

Read this bro!

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching.pdf

This stuff is awesome! Also consider getting a foam roller and doing some of that sort of massage work as well. I'm an avid lifter of 26 yrs following your traditional BB style of training. In the mid 90s I was doing a lot of jiu jitsu stuff as well so was alway well-conditioned. But these last 10 yrs - damn. I thought I was stretching enough but nope - now i've got more flexibility problems than I ever expected - lower back, IT-band, hip flexors particularly. I'm definitely expanding my training to include conditioning sessions just as iportantly as the trainign & cardio. Its a change of mindset tho to be consistent with it because it doesn't feel like "training".

 

[thebadguy54]

This stuff is awesome! Also consider getting a foam roller and doing some of that sort of massage work as well. I'm an avid lifter of 26 yrs following your traditional BB style of training. In the mid 90s I was doing a lot of jiu jitsu stuff as well so was alway well-conditioned. But these last 10 yrs - damn. I thought I was stretching enough but nope - now i've got more flexibility problems than I ever expected - lower back, IT-band, hip flexors particularly. I'm definitely expanding my training to include conditioning sessions just as iportantly as the trainign & cardio. Its a change of mindset tho to be consistent with it because it doesn't feel like "training".

Good point about the foam roller. I love mine.

Here is a link to an article on what to do with a foam roller.
http://www.t-nation.com/readTopic.do?id=475832