Pre-Training Preparation – Is Static Stretching a Good Idea Pre-Workout?
I was wondering about what you think about Ian King and his methods. He seems to share some similarities with Charles Poliquin, but in the area of flexibility work, he recommends static stretching pre-workout, which Charles Poliquin does not agree with. What is your stance?
As I said originally, this is actually two questions in one. The first part, which has to do with whether Ian King, or any coach, is worth learning from, is a function of where they are in their career, adnn where you are in yours. There is a link at the end of this article under More Information to that article. The second question, which is specific to stretching, I am going to answer now.
Is Static Stretching a Good Idea Pre-Workout?
The short and sweet answer is no. There is a ton of published research stretching over the last twenty years, and not one study of note concludes that static stretching is helpful to producing maximum force or torque in a workout. Most studies actually support the idea that static stretching, since it stimulates the parasympathetic nervous system, is actually counter-productive to the strength training process because parasympathetic nervous system stimulation relaxes the body.
There are eight methods of improving flexibility that I can think of off the top of my head that do not stimulate the parasympathetic nervous system. Some of them are better than others in specific situations. My two personal favorites are the Stretch To Win system, created by Ann and Chris Frederick, and the use of certain acupuncture techniques that Charles Poliquin teaches in his PIMST course. As such, I see no reason to use static stretching immediately prior to training.
If I may be allowed a value judgment, I think that Ian King sometimes tries to be different, and as such, needlessly complicates the strength training issue. There is a time and place for static stretching. If Ian is now taking the time to explain that time and place to new students with little or no strength training background, then good for him. If he is not, then I think he’s being short-sighted and irresponsible for the sake of seeming interesting.
When Is Static Stretching Appropriate?
Static stretching is most useful for creating permanent gains in flexibility. If you want or need to improve your flexibility through static stretching, the best time is two or more hours prior to the workout, or four hours or more after it.
Pre-workout, you should be concerned with making sure that you have all of the flexibility that is immediately available to you through active means. All active means of stretching stimulate the sympathetic nervous system, and are thus invigorating.
