How long is your warmup & stretch out?

[Royal Dragon]

What do you normally do?

[Mr Punch]

Completely dependent on time.

Ideally, for a two hour MA training sesh I like 20-30 mins warm-up and same for stretch out.

For a one hour weights sesh, 10-15 mins each.

Timewise, I'm lucky to get any training in at all these days, so I often don't do more than a minute's cursory stretching! :eek:

[Royal Dragon]

I generally don't like to do more than a basic injury prevention stretch between my warmup and actual training session. For real flexibility development you get the results AFTER your training session.

[Mr Punch]

Oh yeah, I don't do any static stretches as a warm up, only dynamics. The statics come after whatever I've done.

My minimalist warm up, born of necessity, is just to swing my arms about and do a few huen bo (or low sweeps) which is just enough to get the blood flowing into my extremities... should really be all you need! :)

[MasterKiller]

cardio circuits

for example:

10 prisoner squats
10 jumping jacks
10 sprawls
10 burpees

x

3 or 4 circuits.

[Oso]

MK, that's good.


our saturday san da/san shou sparring day starts with:

1 minute JJ's
10 squats
10 bootstrappers
5 lunges each leg
2 pullups
10 pushups
10 crunches
10 leg lifts
10 full sit ups

1 min rest

x3

basically simulating 3 x 3 minute rounds

the session is 2 hours long so 12 minutes of warmup and the rest sparring.

a normal one hour class will be 10-15 minutes of warmup and stretching, either the 'peng lai' warmup or:

100 jj's
10 squats
10 boots
5 lunges each leg
10 pushups
10 crunches
10 leg lifts
10 sit ups

then a 'top down' stretch starting with the neck and working down the body through the shoulders and spine to the legs