Emmet's Blackboard: Loaded Stretching

[@currahm]

Thanks for this, I followed a recommendation from Tom Merrick

[@PTS.MT.Goalie.BJJ.Andrew]

Same here

[@bruce1jubber]

Band assisted stretches also help introduce controllable levels of tension, while allowing a steady increase in ROM. And can (when done right) help increase joint stability. And a band is easily removed for further passive stretching when FROM is achieved. Loved this video. Thanx so much!

[@andyinaction1616]

This is the most clear explanation of loaded mobility that I have found so far. Thank you Sir!

[@robertjoycetraining3126]

Great video dude, really demystified the whole thing..it looks exactly like standard strength training, I guess that's cause it is!

[@emZee1994]

Wow fantastic video. What a hidden gem

[@ZeroXFlames]

Good stuff! I've been aware of Tom Kurz methods for years but only just finding this stuff now. As far as programming these stretches say for 3 days a week a few lower body and upper body stretches each session would you split them up into categories like middle split, pancake & front split, jefferson curl or for example the adductor stretches like middle split, pancake, butterfly,horse stance, and cossack, do them all on the one day or split them up over the days plus different upper body LPS on each day. I usually Squat Mondays and Fridays so would think do adductor specific LPS on those days and I Deadlift Wednesdays so posterior chain stretches on that day.

[@EmmetLouisM3]

It really depends on your personal recovery. As you don't want to hit the body parts while still sore from the last session. It also depends on your total volume in the session ie doing 2 x 10 reps 5 days a week would be more managable than 5 x 10 reps 3 times a week. Its very personal on finding your own frequency. I normally group my stuff , forward bending + splits, Bridge and hip flexor. Normally mobility work should be done everyday

[@ZeroXFlames]

Emmet Louis Thanks for the reply. I used to do isometric middle and front splits 3 times a week each 3-5 sets for 1-2 minutes, never really got sore but the middle split stresses the knees a lot at that high frequency so I cut it back to 1 day middle splits, 1 day front splits, and 1 day horse stance squats as a result I can drop to splits about 6 inches off the ground cold but I lack all the forward bending like pancake which i want to work on as well as my back bridge which I have started working on. I'm quite excited to start playing around with this stuff and how to program it.

[@ragnarlodrbrok2561]

Wow i didn't know that rollo the viking is that flexible

[@guidofranchetti9304]

I know this is an old video but I don't understand what the isometric hold at the end should be and why would it strengthen the muscle being stretched. Let's take the weighted pike/Jefferson curl as an example. It is stretching the hamstrings (among other things). In the lowering part (hip angle closing) of a JC rep I can see that the hamstring are working eccentrically. But in the hold at the end I can either relax or contract isometrically the muscles which close the pike (so hip flexors I guess), thus the isometric hold strengthens the muscle opposite to the one I am stretching. Do I understand this right? The only way to contract isometrically the hamstring would be if something/someone is physically opposing me opening the pike so that I could push against it.

[@tiggerthegreeb]

Hi Emmet. Thanks for more useful information. I've been following the side splits loaded routine and it is working so far but I always look to further my knowledge. Understanding the science is key in many ways from what I understand. So I happened upon this video and you recommend the minimal weight required for loaded stretching. I imagine this is very person specific but I wondered if you have any key points as to work out what that would be for ones self. For tailor pose I use currently 7.5kg on each leg and get the impression this is too much as it really drives my legs to the floor and makes it hard to engage the glutes to make an active stretch hold which I believe you suggest in the Facebook post. Any help would be greatly appreciated. Many thanks and appreciate all your tutorials and info.

[@MCAIO89]

As a beginner (I've done some KIt's CR stretches in the past but I'm very tight) what do you think is a good routine? I've thought about 3 days Loaded Sretching (maybe alternating the front fold and the pancake routines you've posted in the past) and one day of Kit's CR. I've also bought Craig's Ballistic Stretching and Shi Da Pan(I think I will use the latter one as warm up) but I think is a bit more for advanced athletes. Do you think is a good routine? Thank you

[@marcowen5120]

Thanks a lot, very usefull, what are your opirnion about stretching hold from 60 sec to 3 min. Is it useless ? I mean for pancake for instance

[@EmmetLouisM3]

+Jean-Luc ANDRE It can be very effective in a case by case basis. You'll still need to build the strength in the rom and the control but for just gaining the rom itself for some people it can be the only way. Worth experimenting with

[@DominicMunnellythisistheway]

Chees for that dude and really well explained

[@ryansegervall223]

Just want to clarify, do you hold the contraction just in the isometric portion? Or are you also contracting during the "rep" portion as well

[@EmmetLouisM3]

Contracting at all points

[@HanroRoos]

Emmet Louis this info is massive. Where do you believe isometric holds in the end position comes in example ido's diagonal stretch? Or is that sommer's technique you mentioned by first developing a new end position and then moving in and out of it?

[@EmmetLouisM3]

***** The final isometric can have different functions, one is just holding to develop stability and control in the postion. We can think of it as the top down/ bottom up method of teaching a squat to a beginner. In that we want the person to learn how to hold the bottom position with correct form before moving in and out of it. The other thing the hold in the bottom can achieve is a mild EQI type stretch which works on the parallel elastic components. Increasing the duration here is beneficial.

[@timolaaksonen3622]

Great stuff Emmet. As I'm quite new to the terminoly I was wondering what is the difference between loaded progressive stretching and dynamic strength exercise you mention in your new horse stance for side splits video as they seem very similar to me? And both of these seem also very similar to what Kurz describes in his book Stretching Scientifically as a one of the methods of isometric stretching.

[@EmmetLouisM3]

Dynamic flexibility exercises are generally done a faster speeds and with lower loads due to the body having different types of stretch receptors, some which respond to tension and some which respond to speed and tension. To develop all round flexibility you need to do both types of stretching. Pretty much every method of gaining flexibility is presented in stretching scientific or in the texts referenced by it. Its a bit in complete due to what we know about the role of the fascial system. A note on loaded progressive stretching from Ido is that its his name for an umbrella of techniques rather than just one style. So my video is slightly dated in that regard but the info and methods shown as an overview are still applicable.

[@timolaaksonen3622]

Thanks for the quick reply. I intentionally wrote dynamic *strength* exercise instead of dynamic *flexibility/stretching* exercise because that is what you said in the horse stance for side splits video and I'm was not sure if those are the same thing. But I've read a bit of Stretching Scientifically so I will use it as reference along with your great videos

[@lancecomstock]

So, if Im new to loaded stretching, then I should do up to 5 sets with my own body weight (Jefferson curl for example, just 1 curl?) before adding reps or weight? Not sure if I understood that correctly.

[@EmmetLouisM3]

Basically this is correct. Now you might over the course of that work out increase the weight and reps but always starting with the minimum is a good place to start.

[@jonangell9229]

Thank you!

[@krzemian]

+Emmet Louis I see the reps in your videos are around 1-3 seconds each. How about I use less than one second long pulses like what I imagine is advised in Ido's 45 Day Wushu Protocol?

[@EmmetLouisM3]

+krzemian Check my other videos and you can see some examples of pulsing type stretching. We change the loading / time under tension as well as the stretches themselves to achieve different effect.

[@soundofparticles]

I understand it's optimal to do this type of stretching 2-3 times a week. Can we still passively stretch everyday without load? Or does it become detrimental?

[@andrewbarnes8475]

Hi Emmet, Love the explanations. I haven't been through the different types of tools and techniques yet for achieving the most efficacious stretching but in all the things you've picked up along the way..... Passive, Loaded, Ballistic etc. Have you come to any overall conclusions as to which is the best overall or is it horses for courses in finding something that works best for the individual or group?

[@EmmetLouisM3]

The type of stretching people will respond to is very personal. if we were to look at pure numbers then well designed static stretching is the most successful but this might have just as much to do with exposure to the method versus fastest progress. I cover how to assess yourself and how to introduce different modalities in my seminars but its too big to cover in a comment.

[@andrewbarnes8475]

Emmet Louis thanks Emmet. Appreciate the feedback. I coach gymnastics at recreational level and would predominantly say that most coaches I come across coach static stretching. I'm trying to introduce dynamic into classes but form often goes out the window with young children so static is often easier to get across. Not sure for the most part, that there is much improvement though when they're only stretching for 15 mins per week.

[@barna284]

Great stuff man! I have incredibly tight calves so I'm trying to use Ido's suggestion of Straight Knee Single Leg Good Mornings in a Loaded Stretching fashion. How often would you do these and what limbering exercises would you suggest to complement the practice? I really need to be able to touch my toes, I see it as a mayor flexibility issue...

[@EmmetLouisM3]

If its genuinely your calves that are tight then you'd be better off doing single leg calf raises with a locked knees and using a high amount of weight and only working from the stretch position to the foot level position. start with sets of ten, using a 2501 tempo.

[@barna284]

Emmet Louis Thanks for the advice!

[@johnnynowX]

Hi Emmet! I was wondering if you have any tips for loaded stretching the biceps and chest? I have been trying a sort of feet on the floor back lever, but wanted to see if you had anything better.

[@Mrtnarrows]

Great stuff! Thanks for the explanation. Perhaps I missed it but how much rest between sets? Interested in your next video's!

[@EmmetLouisM3]

Sorry I don't think I mentioned. Generally about 45-70 seconds.

[@Mrtnarrows]

Emmet Louis thanks

[@simonepavan8756]

really interesting video, as the others. one question: do you suggest to daily stretch with Ido's LPS? I read from him many times he doesn't suggest to stretch too often with this technique. or, better, that is not necessary or superfluous.. what do you think?

[@EmmetLouisM3]

I generally have people hit each body part once every 3-5 days depending on their tolerance and recovery. But on top of this they're doing limbering and movement within their new ROM most training sessions

[@simonepavan8756]

ok, almost clear. almost because anyway I've got to try on self. thanks a lot Emmet and keep those videos going, they're great.

[@HanroRoos]

+Emmet Louis, very insightful video. Do you do the final isometric hold at the end of each set or only once at the end of the exercise?

[@EmmetLouisM3]

At the end of each set. Though do play with it. You should find you go deeper on each set if you're not going deeper relative to the preceding set then you might need to reduce, increase or skip the Iso. Lots of variables to play with.

[@HanroRoos]

Emmet Louis Awesome thanks, I've always had the exercises (Skin-the-cat, active pigeon, one legged good mornings, and jefferson curls) but never knew how to program. Love to see more video examples of loaded stretches. Thanks for the ones already posted!

[@EmmetLouisM3]

I'm in the planning stage of my next series which will be about the posterior pelvic tilt. If you go through the bridge series of videos I have you can find some exercises there. Also there's some pancake stuff on my facebook to try

[@HanroRoos]

Those were the ones I was thanking you for. ;)

[@laosboyka745]

Are you related Thomas Kurz ?? Great video btw!!

[@rustyfingers5710]

Amazing videos Emmet! Subscribed! Can you tell me good strech exercises for this technique and how many exercises should i do per session? Should i do those at the end of my workout? Thanks

[@EmmetLouisM3]

If you look on my facebook page I have a short exercise sequence for gaining the pancake.

[@Schoggi99]

Hello Mr Louis, about the isometric Holds for 10-30 secs. Doing them after every set or only after the last one? Sincerely Felix

[@EmmetLouisM3]

Every set at the end to bring the TUT up to the zone you want to work in.

[@Schoggi99]

@@EmmetLouisM3 Thank you! Really qick answered, awesome

[@MH-ex9vx]

hello i would like to ask you one guick question.Should i do loaded stretching after strength training as cooldown or should i work on it in rest days?i am little confused if loaded stretching isnt contraproductive after strength training for example:increase soreness,reduce strength gains.

[@HicksBoson]

Hey Emmet, thank you for the wonderful lecture! I have a question though: How does LPS relate to joint stability? My joints are a little hypermobile and I wonder if these stretches are safe in my case and whether the strength gain in the elongated position does anything for stability. Greetings from Germany, Hicks

[@EmmetLouisM3]

Hey, For joint stability you need to work on strengthening the muscles crossing the joints. In terms of training this type of stretching can be useful. But if I look to the training of my contortionist friends, who for the most part display a large degree of hypermobilty, a huge amount of their training is working static-active flexibility. Something you might want to look into.

[@HicksBoson]

Emmet Louis After reading your comment, I re-read the chapter about static active stretching in Thomas Kurz's Stretching Scientifically. I will definitely include some of these stretches in my routine. Thanks. :)

[@the_culture3259]

Hey Emmet: I'm unclear on your line item, progress in sets first? Do you mean come in and out of the end range of motion with reps vs. static hold or ? Thanks

[@RonnieLopez21]

Thanks!

[@windskim1]

+Emmet Louis , great video! would these techniques work for someone missing terminal knee extension ROM ?

[@EmmetLouisM3]

T Howell it depends on the reason for the missing ROM, if its just tight hamstrings, calves and popliteus then yes they could help. If its a structural problem or tight tendon then no other techniques would be more useful.

[@MrWilson878]

Emmet Louis Is there a routine or program sample to apply this LPS principle?

[@EmmetLouisM3]

Weightlifting Ninja if you check my FB page I've posted some example routines

[@sylvesterwilliams9531]

Do you have a program for attain middle splits?

[@EmmetLouisM3]

Hey, We are releasing one sometime early next year. In the meantime I have a few routines to try out on my emmetlouis.com site

[@sylvesterwilliams9531]

@@EmmetLouisM3 thanks man I really appreciate it!!!!

[@kowoh]

what is a raised pancake stretch i couldn't find it anywhere ?

[@LeonidasKaragiannis]

He's either reffering to putting the butt at a slightly higher surface to make the lean easier or putting the feet higher to intensify the stretch.

[@PTS.MT.Goalie.BJJ.Andrew]

I'm really surprised you said add sets first before reps. This is not what we usually do in a weight training regimen. But then again this is not a weight training regimen lol. How did you realize this and when?

[@EmmetLouisM3]

When would of been about 8-9 years ago how was by experimentation first on myself then on clients

[@gantz0949]

Yea blow the lid off this s@#$ I've always found it extremely hypocritical that ido preaches the importance of movement for.life and yet is so secretive when it comes to sharing. Mystery man indeed. I read somewhere that when u take part in his corset workshop u have to sign a NDA. He seems highly motivated for financial gain. Now his clientele are professional athletes. Makes me sad. I started following him.before he became famous. I like ur openness

[@mrmushin1]

I wouldn't he do that. It is a business.

[@owenduck]

looks like Rollo

[@StuntAntoine]

What is the name of the old guy you are referring at the begenning ?

[@EmmetLouisM3]

Hey, Its Thomas Kurz, His book Stretching Scientific is excellent.