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?
Why Static Stretch Before the Strength Training Workout?
If you are pressed for time, and need to gain more permenaent flexibility quickly, then a static stretch or flexibility session prior to your workout may make sense. However, you need to give your body time to get the central nervous system back to baseline after that session is over, so you should conclude static stretching no later than two hours prior to training.
When Static Stretching Immediately Prior to Training Makes Sense
There is one more thing to consider, which is who your client is. If you only have one session per day to work with someone, and they are inflexible enough that they need extra help, and you have already designed an intelligent strength training program that takes into account their flexibility needs as well as their limitations, then go ahead and static stretch them.
The key to remember is context. Arm chair experts love to scream, yell, and eat the lunch of others on the internet by taking something that was said out of context and trying to crucify them for it. Joints don’t spontaneously combust, explode, or erupt after static stretching when they are subjected to a strength training load.
If you are faced with the above situation, take some extra care and increase the training load to the proper intensity across a few extra warm up sets. The individual who is going to have a problem with static stretching is the high-performance athlete getting ready for a maximum attempt in the weight room, or the athlete engaged in ballistic, dynamic movement. Mr. and Mrs. Jones are, by and large, going to be just fine with a little bit of flexibility work.
More Information
Ian King
Charles Poliquin
Stretching
Flexibility
Central Nervous System
Parasympathetic Nervous System
Sympathetic Nervous System
Ann Frederick
Chris Frederick
Stretch To Win
Part I of This Article
