Whenever you've seen someone make great progress with flexibility online, this is likley the foundation of their training. Its taken me years to distill this message as simply as possible so I hope it answers your flexibility questions and gets you training smarter!
This is great, the theory makes perfect sense. But sometimes we fall in love with theory for their symmetry. Does this actually work? I've been watching you for years working on your flexibility, wheres your full split, full pancake, or full front split? Where is your Bridge with straight legs? The question is does this theory work, or is the alternative, tremendous amounts static stretching, still the best option.
@@Ex0dus111 I achieved all of them at different points (as demonstrated in various videos) but my training goals have changed since. No need to hold onto it if it doesn’t serve me for my current practice. Not to say I won’t return to it. I also agree that a lot of static stretching volume is very effective, it’s literally the first thing I recommend in conjunction to strength training
@@BodyweightWarrior The only reason not to keep your flexibility goals on maintenance is injury. Now I understand if you don't want to share that with random people online, that's your business. But I hope you'll talk more about your new goals in future videos.
Tom, thank you for all of your content. I have incorporated many videos into my weekly regimen. Looking forward to what growth your starting over chapter brings you! Thanks for all you do!
Been working on my front splits and side splits for over a month now and it felt like I wasn’t making much progress but when looking back at videos, I can see I have made a LOT of progress actually. Not there yet but getting there. The whole flex and stretch has really worked.
Can I ask how costly it is to have a stretch teacher. Didn’t know it was even a thing until finding someone else on YT who offered classes somewhere on the west coast. I was like wow there’s a teacher for just about anything nowadays which is great.
Hey Tom, your videos helped me fix my body numerous times and prepped me for bjj/weight lifting. Please keep sharing on this platform, it helps lives. Cheers m8!
This is such a great video. It feels like a bit of information overload though, at least for a newbie, so I might just have to rewatch a few times to get assimilate all the info propperly. Still, amazing work!
wonderful videos to condense principles and doctrines, and also what kind of stretch we should be aiming for. I have trouble to hinge with a straight back and these mobility drills will help me tremendously.
Just awesome content as always, really appreciate you waiting to put out the highest quality info instead of just spamming videos for views, and the video quality just skyrocketed! Regarding the video I love the concepts and have been dipping my toe into "strength flexibility training" after KOT guy blew up, so I'm gonna try to incorporate it more into my training. For the future would love to see a comeback to calisthenics where you explain the principles for muscle strenght and programming!
It is actually really helpful to understand the mechanism and the aim for what you choose to do i feel like what i am doing now is more focused on lenghtening.....im gonna try to balance both strengthening and lengthening from now on
Excellent content Tom! #Strengthenandlengthen has been one of my mantras for years, and this is one of the best explanations of the flexibility - mobility - strength continuum I've seen! Well done.
Epic video man! Love this discussion and you've done great with your explanation and demonstration! Looks like you got a videography/editing upgrade too, very nice!
would it be advantagous or not really matter to do the stretching right after the each set or strength exercise? or stretch once the whole strength workout is complete?
The summary of your video context keeps important. Most of this information has been presented in your other videos but improving with a better outline and organize.
6:15 No way my hands are flexible enough to do the dynamic bridge here. Do you have a tutorial about how to increase the flexibility needed for this excersise?
Such a great video! Thank you for sharing those Flexibility Principles. It is great understanding the fundamentals, the principles behind the specific exercises. Will you share more of this information or can you recommend a book, course or other media to understand more about the body and training?
The vid quality is _extremely_ high. Good textbox overlay, framing, puppy stunts ... super work, beyond all of the usual super content. Cheers and thanks TM! jz
Great video, I’d love to know how much genetics play a part? I’m 59 and a road cyclist, cycling is all compression and I stretch constantly throughout the day. I recently went for a professional bike fit as it had been 15 years since my last one. Before even sitting on the bike a flexibility test is done and I was told that mine was beyond ridiculous. Pleasing to hear, however I don’t have to work at it, I’ve never not been able to do the spilts. This all with a serious back injury when I was 19, compressed fracture. Interested to know your thoughts.
Most importantly your dog is awesome. OK now I watched the video. How about mobility work for a warmup followed by strength training. That's the reverse of what you said but what do you think of it? Otherwise you have to warm up, strength train, then mobility. It would be nice to eliminate one of the the three phases from a time perspective. Thanks for your videos! And your dog is awesome. :)
You don’t need much to warm up. Just a short walk or 20 star jumps. Then you are good to go. Just get the blood pumping. Then your first set can be used as a warm up set. I have been doing this for years and have not gotten injured and it’s time efficient👍😎
@@BodyweightWarrior There's a special quality to purposeful "follow along" videos that is particularly appealing to me (and other viewers too, apparently). The video starts with some warmup moves if warranted; each exercise is held for the recommended amount of time, and both left and right are covered; and modifications are discussed and perhaps demonstrated in real time. While informational videos are valuable, they put the onus on me to contrive a series of exercises into a workout for myself... and I'm just not adept at this, not at all. Now, some very popular channels save the follow-alongs for their paid content, and I respect that strategy. But if the goal is to reach a wide audience and make the movements accessible for novices to actually perform, follow-along videos is the ideal way to achieve that.
I don't quite understand how this is different from Yoga (e.g. Hatha Yoga). Most Yoga poses are physically quite taxing if done correctly, replacing the need for weights? Any insights are highly appreciated!
- **Flexibility Training Principles:** - No single exercise or program guarantees flexibility. - The Golden Rule of gains: Strength through a full range of motion combined with length through the same range of motion. - **Overview of the Golden Rule:** - Start by training strength through basic movements like squats and push-ups. - Understand that stretching is effective, but it often addresses weakness rather than just stiffness. - Strength training through a full range of motion is the most efficient way to enhance both strength and flexibility. - **Application in Training Sessions:** - Strengthen first, then lengthen within the same training session. - Flexibility work can be integrated with the specific muscles trained that day (e.g., upper body or lower body). - Aim for a full range of motion squat, overhead arm lift, and touching toes as general flexibility goals for most individuals. - **Advanced Flexibility Practices:** - Advanced flexibility skills include the pike, bridge, front split, middle split, and pancake. - Use the principle of strengthen then lengthen at an exercise level for advanced flexibility. - Focus on strengthening the antagonist (opposing muscle) first and then lengthening the agonist (muscle being stretched). - **Lengthening Techniques:** - Lengthening can be done actively through exercises like Jefferson curls or passively through stretches. - Actively lengthen using the strength training route, incorporating isometric holds and yielding isometrics. - Passive lengthening involves holding a stretch, and contract-relax stretching can be employed for better results.
Maybe im wrong, but I though it helps much more to train and warm up the agonist, the muscle you want to stretch. Because then it feels saver when getting stretched. At least for me personally that worked the best. There are so much theories out there😅I think it's like with nutrition, it's an individual thing. I never do prolonged passive stretches, because I get sore from it and that interferes with my next training. I just increased slowly the Rom in one exersize for every muscle group per session. For example sissy squats. So I have strengh and almost max stretch at once. Worked very well so far
There are researches say that stretching before the exercises can help reduce the chance of injury, loosen up the muscle and increase the endurance. I'm kind of confused about which on should go first, Lengthening or Strengthening. Could you explain it?
as far as static stretching goes (especially intensive sessions) it is believed in most research that it exhausts the muscle, leading to a higher risk of injury (that's also why you might experience DOMS after a hard stretching session). short non-tiring dynamic stretches however might be benefitial because they prepare the muscle for a large range of motion. I mean in the end an injury is just an inflammation/change of body tissue due to an instant or chronic load which the body is not adapted to.
Tom! Would love to support the channel and buy a sweatshirt. Problem is the website will not let me ship outside the UK. Any help on sending one to the US? Thank you!
