Best protocol for developing splits (front and side)?

[Tyler Phillips]

Hello all. Very recently I took a friend of mine to open gym with me for the first time. He had a blast using all of the equipment there, and got to overcome some fear by trying back tucks for the first time into the foam pit (I got to do the same for double fronts and aerial fronts ). One of his physical claim-to-fames is the fact that he can do full front and side splits, something he's had for years due to martial arts training. What struck me though, was seeing just how much that carried over to gymnastic skills. For example, I was teaching some other guys there progressions to an aerial cartwheel, starting with perfecting their basic cartwheel. I looked over to see my friend doing cartwheels with them and his simply looked phenomenal, much better than mine IMO. I realized soon enough just how much of a role splits play into dynamic movements like that - as usual there's always a difference between understanding something and experiencing it. But it doesn't end there: Later in the night I was showing those same guys a straddle L-sit on p-bars, something I can't do quite as well relative to my aerial. My same friend, who I'm certain had never tried a straddle L in his life, soon gave it a go and nailed it, form and all, and even held it for about 10-15 seconds. This showed me that, for the best results in these kinds of moves, splits must be a necessity.

So, wordy back story aside, I wanted to ask for opinions on the optimal way to develop both front splits and the full side splits (or as I call them, the "Van-Damme Splits"). My friend said he developed them primarily through passive stretching, to the point where he'd watch TV in a splits position for two hours or so. I've also read and own Pavel Tsatsouline's Relax Into Stretch book, which advocates PNF stretching as the surefire way to move things along. I'm also wondering how active and dynamic stretching would play a role in this progression, since I have every intention of strengthening my legs once I can split them. I'm not too far off from splits really, but I tend to lose them for one reason or another (interest lost, injury, etc). So then, if anyone can offer a good progression for everything I've outlined, I would greatly appreciate it.

And again, I'm sorry that every topic I post is so wordy. I like to write.

Thanks again!

[Cole Dano]

Honestly i don't know if one can say there is a best protocol for getting the splits, any more than getting a 400 lb squat.

The biggest thing is to just work at it intelligently, listening to your body. I was doing splits long before i heard of Pavel or Kurtz, but was doing the same things, just nobody had given them names back then.

Try a variety of methods and be patient, for some people it really can take a number of years. For myself once i got it, i don't have to do much to keep it, which i'm thankful for. However, i put ALOT of time into getting it. Practicing yoga many hours every day.

Yoga is using RIS and isometric contraction all the time, so that's what worked for me. I also did some martial arts when i was young, with lots of dynamic work. My experience is that they all support each other, but RIS was the most important for me. However being a yoga student, that may just be a personal bias.

Don't just work splits though, work forward bends and backbends of all varieties, same with side splits. The front split is a Frankenpose, the front leg is in a deep forward bend and the back in a deep back bend so working those elements independently will help.

[Tyler Phillips]

Oh I do other stretches too. I actually have a decent bit of natural flexibility in my shoulders and hips, though I still have to work for strict form bridges and those wall extensions Coach Summer posted. I've just always had fairly tight thigh muscles all around - particularly the hamstrings - and as such splits have always been difficult to work for with me.

What does RIS stand for?

[Cole Dano]

Relax into Stretch

[Bruno Cochofel]

Ok, from this site

http://www.trickstutorials.com/content/flx3

I'm trying to see what are the exercises that I can apply the relaxed stretching method, but I only seeAdductors [3] and Adductors [10] and not many more..

Can someone tell me some exercises for the splits that I can apply the relaxed stretching?

Thx,

Bruno

[Felipe]

I will quote myself from another post

since you are pretty strong, you should do isometrics and probably will do full front split in 3-6 months. More here http://danvanzandt.blogspot.com/2010/09 ... ssion.html and search better on this forum for same topics

since you are not prepared to do isometrics search for another post were I describe the excercices for be ready for it. Follow the protocol of coach (1 time week of forced stretch, with almost painful external weight, and then increase the number of days after some weeks) but do not waste other time with relaxed stretch. Isometrics are 266% better.

[Bruno Cochofel]

I will quote myself from another post

since you are pretty strong, you should do isometrics and probably will do full front split in 3-6 months. More here http://danvanzandt.blogspot.com/2010/09 ... ssion.html and search better on this forum for same topics

since you are not prepared to do isometrics search for another post were I describe the excercices for be ready for it. Follow the protocol of coach (1 time week of forced stretch, with almost painful external weight, and then increase the number of days after some weeks) but do not waste other time with relaxed stretch. Isometrics are 266% better.

I do isometrics.. I just can't do then all the time, so I could do relaxed in those days of rest ;-)

[jl5555]

I have a basic front split now and can more or less roll to pancake. I look at some of those protocols involving weight and lots of time (3 mins !) and my eyes bug out. I do not have a background in martial arts or anything. Only been doing GB for 1.5 years and also a few years of yoga once a week. I'm also old as dirt (though not quite Frits level .

However, here is what I did:

- low lunge

- hurdle stretch

- lizard pose

- half split

Now the specifics:

- on "longer" days I would do 4 sets each side, right and left, holding 5 deep, diaphragm breaths culminating in front split attempt. This would take 20 minutes.

- on "shorter days I would do 2 sets each side, no front split attempt. This would take 10 minutes.

- I generally do 1-2 long days and 1-2 short days a week depending on mood and workout schedule.

- I didn't time myself, just count my breaths. Some days, depending on comfort level, I would hold my breath a bit longer.

- Diaphragm breathing involves a deep inhale as you stretch into the position filling out the back ribs. Then using the held breath push to extend the stretch.

- low lunge is done with either arms extended overhead or behind the back in a slight back bend

- hurdle stretch is done with back leg either folded under or to the side

- lizard pose is a low lunge with either fingers, hands, or elbow on the floor inside the forward leg. progression involves leaning the forward leg to the side (sort of like pigeon pose)

- half split is done with a progression of hands on floor, on leg, behind the back

- front split is done with torso up and then rolled forward and then back up, hands up if you can

- it took me about 9 months to get to the front split

- side split has followed the front split

[Bruno Cochofel]

I will quote myself from another post

since you are pretty strong, you should do isometrics and probably will do full front split in 3-6 months. More here http://danvanzandt.blogspot.com/2010/09 ... ssion.html and search better on this forum for same topics

since you are not prepared to do isometrics search for another post were I describe the excercices for be ready for it. Follow the protocol of coach (1 time week of forced stretch, with almost painful external weight, and then increase the number of days after some weeks) but do not waste other time with relaxed stretch. Isometrics are 266% better.

Ok, reading this article I have one doubt.. Let's assume level 1: 1 set x 0:30 (1)

1. I should get into front split, until I feel like I can't increase it any further; hold this position until I feel the tension start to dissipate, and then extent further to a total no more then 3 minutes (I believe Van Zandt does 3 extensions before), and then tense the target muscle(s), building the tension up over 5 seconds, reaching its maximum by the fifth second and hold steady for the 0:30s (in the case of level 1)?

2. I should do this for front split (both legs) and side split, right? To a total of 3x times tihs 1 set x 0:30

Is this right?

Thx,

Bruno

[Felipe]

Bruno (are you italian?):

1 Yeah, you can follow that. If you like to do less holding in the beginning/tense harder/tense and release it's up to you; Kurz listed at least 3 different method of doing isometrics. Try to build up your own way. For example I like to warm up my adductors alot with kicks, then start the split and tense the muscles for 40 secs x5 times with 30 seconds of relaxation at the end plus 2 mins pause.

2) Since it's only 1 set for position you can do them in one workout. But when you will increase to 3 or more it will be too strenous so you will "split" the sessions for front and side split.

Remember to be very carefull with isometrics: they're very effective...and strenous, you can do the firsts level for months and still reach the split.

The point is: getting to an upper level is less important than actually doing the stretch, since every tension approach will be effective nevertheless.

I get some hip pain and stopped at level 6. So I consider level 5 as much more important to hold before making the jump.

[Bruno Cochofel]

Bruno (are you italian?):

1 Yeah, you can follow that. If you like to do less holding in the beginning/tense harder/tense and release it's up to you; Kurz listed at least 3 different method of doing isometrics. Try to build up your own way. For example I like to warm up my adductors alot with kicks, then start the split and tense the muscles for 40 secs x5 times with 30 seconds of relaxation at the end plus 2 mins pause.

2) Since it's only 1 set for position you can do them in one workout. But when you will increase to 3 or more it will be too strenous so you will "split" the sessions for front and side split.

Remember to be very carefull with isometrics: they're very effective...and strenous, you can do the firsts level for months and still reach the split.

The point is: getting to an upper level is less important than actually doing the stretch, since every tension approach will be effective nevertheless.

I get some hip pain and stopped at level 6. So I consider level 5 as much more important to hold before making the jump.

Thanks for this, and I'm portuguese :-)

I like to warm up with some joints rotations and then dynamic stretching (basically kicks)..