{"id":344,"date":"2014-10-23T19:25:47","date_gmt":"2014-10-23T19:25:47","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=344"},"modified":"2014-10-30T01:42:50","modified_gmt":"2014-10-30T01:42:50","slug":"isolating-integrity-part-2","status":"publish","type":"post","link":"http:\/\/ironkladtraining.com\/?p=344","title":{"rendered":"ISOLATING INTEGRITY FOR STRENGTH PART 2"},"content":{"rendered":"

 <\/p>\n

Static stretching<\/strong><\/p>\n

Why weakening a muscle prior to an exercise can make you stronger.<\/p>\n

Back in the day static stretching was all the rage even today students of many skills feel like they need to stretch prior to engaging in activities.\u00a0\u00a0 The reasoning is I don\u2019t want to pull a muscle.\u00a0 However contrary to popular belief there is plenty of research to demonstrate that static stretching can be deleterious to performance. (1)(2)\u00a0 However in certain instances static stretching is warranted provided that it is the antagonist and not the agonist you are stretching.<\/p>\n

In the case that and individuals hipflexor is tight due to sitting all day it is a good idea to stretch during warm up of the squat, intra set.\u00a0This is related to the reciprocal inhibition. (3) What happens is by stretching antagonist muscle group say the bicep you can more easily contract the agonist muscle the tricep.<\/p>\n

How to incorporate static stretching into a routine for Back Squat<\/p>\n\n\n\n\n\n
A1<\/td>\nBack Squat Warm Up<\/td>\n3X8<\/td>\n30X0<\/td>\n<\/tr>\n
A2<\/td>\nHipflexor Stretch 1<\/td>\n3X20-30sec<\/td>\n<\/td>\n<\/tr>\n
B1<\/td>\nBack Squat<\/td>\n5X5<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n