View Full Version : How long is your warmup & stretch out?
Royal Dragon
01-01-2008, 10:34 PM
What do you normally do?
Mr Punch
01-02-2008, 03:09 AM
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
01-03-2008, 05:19 PM
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
01-03-2008, 06:36 PM
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
01-04-2008, 08:31 AM
cardio circuits
for example:
10 prisoner squats
10 jumping jacks
10 sprawls
10 burpees
x
3 or 4 circuits.
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
Powered by vBulletin® Version 4.2.2 Copyright © 2024 vBulletin Solutions, Inc. All rights reserved.