New Section in the Forum. - Page 2 - Free Information on Splits Flexibility, Splits Stretching Techniques, kick specific training and BodyWeight Routines

chuckrey · **Maint & Cond. Question -** 09-18-2009, 01:18 PM

Paul:

I received the HFS. Am I understanding it correctly? You have a Maint Day and then a Progress Day? The Maint Day workout #1 in on one DVD and the Progress workout # 1 is on the second DVD? I know it is 6 days per week. As fate would have it my doors where I need to workout do not face the correct way. Which power tower would you suggest? I see part of the one in the video. I guess one that you could place weights on it so it will not tip over?
Really excited about the program! Thanks!

Paul Zaichik · 09-23-2009, 10:54 AM

Chuckrey,

6 Days a week is correct.
As far as attaching it, a Power Tower will flip over. A stable door gym will do better.

Paul

jebby · 10-01-2009, 12:03 PM

Paul,
I was wondering what the main purpose behind the HFS is? I mean, is it designed to address specific issues? I can obviously gather that it is for developing hamstring strength & flexibility, but is there something in this that the splits DVD does not address? (or at least not as specific?) I have the splits DVD and book, and the kicking DVD series for that matter. basically, if someone has the splits program and has been following the routines regularly, would I take a break from those routines and do the HFS routines for the 16 weeks or something?

chuckrey · **Purpose of HFS -** 10-01-2009, 12:49 PM

Hello! I also have the same products as you do. I am in my second week of the HFS. I have been meaning to send this info to Paul but have not had a chance. I am doing HFS exactly as described and after the first week I stopped having the pain in my hips and calf muscles. Just doing it for a week and a half, I noticed that my kicks were easier to execute and the dreaded bar at the Karate school is not so dreaded anymore. I am now able to lift my leg normally without having to swing it up there and I even lean forward a little now - all this with toes pulled back. I have stopped waking up in the middle of the night with a cramp in my calf muscle.

All I can say at this point is HFS has helped tremendously. I am going to follow it just as Paul says. I guess what I am saying is this seems to work great. The second week program was an eye opener as it was hard for me to go down on one leg. I do not know how or if the hamstrings affect the hips but this has really helped. It probably should be the first thing that anyone does - then move to the kick DVD and split DVD.

Personally, I think that this is it for me. All of those years trying stuff, this seems to be the solution. I know it is hard but I would get the HFS and do it then move to the other DVD's - just my opinion. Excellent program!

Quote:

Originally Posted by jebby

Paul,
I was wondering what the main purpose behind the HFS is? I mean, is it designed to address specific issues? I can obviously gather that it is for developing hamstring strength & flexibility, but is there something in this that the splits DVD does not address? (or at least not as specific?) I have the splits DVD and book, and the kicking DVD series for that matter. basically, if someone has the splits program and has been following the routines regularly, would I take a break from those routines and do the HFS routines for the 16 weeks or something?

ms_jan · **Leg up -** 01-26-2010, 06:35 AM

Dear Paul.
Your book and DVDs are helping me a lot in getting results from my workouts. Thank you very much! I just have this personal challenge that I have yet to achieve - I want to be able to raise either leg to head level and hold it there for at least 30 seconds -). What exercises would you recommend that I do? As of now I can only do leg ups to just above waist level -(. Many thanks.

Paul Zaichik · 02-07-2010, 07:28 PM

Quote:

Originally Posted by jebby

Paul,
I was wondering what the main purpose behind the HFS is? I mean, is it designed to address specific issues? I can obviously gather that it is for developing hamstring strength & flexibility, but is there something in this that the splits DVD does not address? (or at least not as specific?) I have the splits DVD and book, and the kicking DVD series for that matter. basically, if someone has the splits program and has been following the routines regularly, would I take a break from those routines and do the HFS routines for the 16 weeks or something?

Jebby,

HFS is for HF, that all. Tight or weak hamstrings often lead to back pain, knee pain, etc. Those are side benefits. Main goal is hamstrings flexibility.
Each case is individual. Some people choose to stop other programs, some do not.
Some choose to do their kicks first, HFS, and split maintenance last in the workout.
This way, you are not kicking with fatigued and stretched hamstrings and your split work has no influence on your HF training.
If you choose to do that, do not progress in two directions.
Do the kicks just for maintenance, but not to improve them. Do the split just to keep what you already have.
If you will try to improve your kicks, while trying to master the splits and work on your hamstrings at the same time; Your inner hamstrings, and your adductors that function as extensors can be over trained and injured rather quickly.

Paul

Paul Zaichik · 02-07-2010, 08:06 PM

Quote:

Originally Posted by ms_jan

Dear Paul.
Your book and DVDs are helping me a lot in getting results from my workouts. Thank you very much! I just have this personal challenge that I have yet to achieve - I want to be able to raise either leg to head level and hold it there for at least 30 seconds -). What exercises would you recommend that I do? As of now I can only do leg ups to just above waist level -(. Many thanks.

MsJan,

I assume you want to raise the leg in the front line kick position?
You need hip flexors strength in shortened range, hip flexors flexibility and strength in extended range and hamstrings flexibility.
If you raise a leg from a supine position, how far does it go with and without assistance?

Paul

ms_jan · 02-09-2010, 07:39 AM

Quote:

Originally Posted by Paul Zaichik

MsJan,

I assume you want to raise the leg in the front line kick position?
You need hip flexors strength in shortened range, hip flexors flexibility and strength in extended range and hamstrings flexibility.
If you raise a leg from a supine position, how far does it go with and without assistance?

Paul

Dear Paul,

Yes, in the front line kick position. Standing, I can raise and hold the leg just above the waist. From a supine position, it can go to 45 degrees without assistance and around four inches from the floor beside the face with one or both hands pulling the leg down. The toes can touch the floor sometimes. I followed your ES book, splits dvd and the HFS to get to this level. I just came across your free vid on hip flexor strengthening where you used ankle weight and yoga block. Did it 2x a week for 2 weeks and felt an improvement. Standing, I can swing the leg up to touch the ear. I can also hold the leg straight up vertically against the wall (front line) but can't go that high in leg up.

What's hip flexor strength in shortened range, hip flexor flexibility and strength in extended range and the exercises for these? Many thanks again.

ms_jan

Paul Zaichik · 02-11-2010, 07:40 PM

Ms_Jan,

If I understood correctly, you have excellent posterior chain flexibility.
Continue that exercise with yoga block, it works your Hip Flexors in Extended Range.
At the same time do slow front kicks and leg up. RI will also be helpful to you.

Paul

ms_jan · 02-12-2010, 09:23 AM

Dear Paul,
I'm so glad that I'm on the right track. I would say you taught me well. Yes, I guess it's excellent flexibility. I'm the only one in our exercise group who can do it. What's RI? I hope to learn more about it. I plan to get the Kicks series later and see if I can progress to kicking. Just for exercise. I'm old but I just got into MA forms competition. What I gained from you is very valuable. Thanks a lot!

Ms_jan