Is deep stretching the best way to start a workout?

Throughout my sports career I have come across several styles of training that vary depending on the coach and discipline that they perform, but something that I’ve noticed is that the way I start the session always impacts directly on my performance.

Some coaches (regardless of the discipline they teach) choose to start trainings with a deep stretch, the ones that really hurt. Others choose to start with mobility and activation exercises that help prepare the body for physical activity. And finally, there are always some coaches who simply decide to start directly with heavy work, as they say: "lets do what we came to do”

By the way, I recommend for you to stay away from this type guys.

I always say that every single body is different and in reality there are no perfect recipes. However, each of these ways of starting a training has its pros and cons, so I gave myself the task of bringing this information together with the professionals from GoMind, so you can be the judges taking into account my experiences.

Starting with deep stretch

First of all I must clarify that stretching is an excellent tool to improve flexibility, and as any physical quality, it must be trained to be able to execute ranges of movement that provide quality of life or good performance. However, when we apply a deep stretch before a training session we are inducing a loss of stiffness in the muscles, thus limiting the generation of strength and power.

If your goal is to perform explosive work, such as Crossfit training, Martial Arts or other high impact sports, this may be a wrong way to start your training, especially if you are looking to maximize your performance during the session.

Starting with joint mobility and activation

When we start the training session with joint mobility and activation exercises, we are not only expanding the range of movement of the joints (we lower the tension in ligaments and tendons), but we are also supplying blood to the muscles to oxygenate and prepare them for the impact, without generating the effect of the deep stretches where the stiffness of the muscle is lost.

Personally I have used this option and it has given me excellent results not only before the functional and Martial Arts training, but also for the competitions in which I have participated.

It is important to mention that the mobility exercises that should be performed must be in harmony with the movements that are going to be done during the main workout so that the elements that make up the joint and the muscle fibers are ready to move.

Starting with "Lets do what we came to do”

Here it is important that you do not confuse starting the training session with a series of activation exercises versus starting to perform the main programming exercises without a previous warm up (as I have seen in several gyms or people who are late to classes).

In many cases the activation exercises can be assimilated to those of the main program, with the difference that these are usually performed without weight or with extremely light weights.

When you start a training session without a previous warm-up, you are not only limiting your sports performance, but also exposing yourself to serious muscle injuries.

Gladiators now you know, if you are going to perform exercises that require strength and power, deep stretching is not the best option to start the session. Analyze your training goals and the type of activity you are going to do to choose the most appropriate way to start without impairing your athletic performance.

#english