{"id":2719,"date":"2015-03-06T14:30:38","date_gmt":"2015-03-06T14:30:38","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2719"},"modified":"2015-03-06T14:36:38","modified_gmt":"2015-03-06T14:36:38","slug":"flexibility-training","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/06\/flexibility-training\/","title":{"rendered":"Flexibility Training"},"content":{"rendered":"

3 studies of interest:<\/p>\n

Study 1<\/strong>
\nhttp:\/\/europepmc.org\/abstract\/med\/8531617<\/a>
\n– 2 Groups
\n– Flexibility training only
\n– Strength training and Flexibility training combined<\/p>\n

Flexibility only group increase range of motion and flexibility more than the combined group<\/p>\n

The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent than the SF group (P < 0.001), and none of the changes in range of motion for the SF group was significantly different than the changes in the control group.<\/p><\/blockquote>\n

Study 2<\/strong>
\nhttp:\/\/ajs.sagepub.com\/content\/13\/4\/263.short<\/a>
\n– Contract-relax stretching technique, is more effective than traditional ballistic stretching<\/p>\n

Forty-seven male subjects were randomly assigned to 4 different groups. Three groups of 10 subjects trained three times a week with a modified contract-relax (CR) method for improving muscle flexibility. Seventeen sub jects trained during the same time with a traditional ballistic stretch (BS) method. After 30 days (14 training sessions) the latter group switched over to the CR method. The results showed that the CR method was significantly better than the BS method for improving muscle flexibility in the four different, bilateral muscle groups studied.<\/p><\/blockquote>\n

Study 3
\n<\/strong>Just to contradict the first study:<\/p>\n

To test the hypothesis that increases in muscle strength and flexibility are developed by specific training programs, 43 healthy young adults were tested before and after 4 different interventions conducted twice a week for 12 weeks: (a) resistance training only<\/strong> (n = 13); (b) flexibility training only<\/strong> (n = 11); (c) resistance and flexibility training<\/strong> (n = 9); and (d) no intervention (n = 10). There was no change in either strength or flexibility in the control group (p > 0.05).
\nResistance training improved muscle strength<\/strong> either alone (114%; effect size = 0.53; p < 0.001) or in combination with flexibility training (116%; effect size = 0.66; p = 0.032), but did not change flexibility<\/strong> (p = 0.610).<\/p>\n

Flexibility increased with specific training alone<\/strong> (133%; p < 0.001) or in combination with resistance training<\/strong> (118%; p < 0.001).<\/p>\n

In conclusion, in young, healthy subjects, resistance training alone did not increase flexibility, but resistance training did not interfere with the increase in joint range of motion<\/strong> during flexibility training. These results support the concept that specific training should be employed in order to increase either muscle strength or flexibility.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

3 studies of interest: Study 1 http:\/\/europepmc.org\/abstract\/med\/8531617<\/a> – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Flexibility Training","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[56231,234785],"class_list":["post-2719","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-conditioning","tag-flexibility"],"yoast_head":"\nFlexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/06\/flexibility-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"3 studies of interest: Study 1 http:\/\/europepmc.org\/abstract\/med\/8531617 – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/06\/flexibility-training\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-03-06T14:30:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-03-06T14:36:38+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Flexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/06\/flexibility-training\/","og_locale":"en_GB","og_type":"article","og_title":"Flexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"3 studies of interest: Study 1 http:\/\/europepmc.org\/abstract\/med\/8531617 – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/06\/flexibility-training\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-03-06T14:30:38+00:00","article_modified_time":"2015-03-06T14:36:38+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Flexibility Training","datePublished":"2015-03-06T14:30:38+00:00","dateModified":"2015-03-06T14:36:38+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/"},"wordCount":355,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["conditioning","flexibility"],"articleSection":["Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/","name":"Flexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2015-03-06T14:30:38+00:00","dateModified":"2015-03-06T14:36:38+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2015\/03\/06\/flexibility-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Flexibility Training"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-HR","jetpack-related-posts":[{"id":17426,"url":"https:\/\/blackbeltwhitehat.com\/en\/2026\/04\/08\/single-set-resistance-training-plyometrics-the-science-of-minimum-effective-dose\/","url_meta":{"origin":2719,"position":0},"title":"Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose","author":"Dave","date":"April 8, 2026","format":false,"excerpt":"Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose A 12-week evidence-based guide to building strength and power with minimal volume TL;DR Single set training is effective. It is great for working parents or anyone lacking motivation to go to the gym for 1 hour+. It's also\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11974,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/07\/mma-flexibility-routine\/","url_meta":{"origin":2719,"position":1},"title":"MMA Flexibility Routine","author":"Dave","date":"February 7, 2021","format":false,"excerpt":"While lockdown restrictions are still in effect, that doesn\u2019t mean that your training has to stop! Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you\u2019re more than capable of competing\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3035,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/06\/25\/dynamic-stretching-strength\/","url_meta":{"origin":2719,"position":2},"title":"Dynamic Stretching & Strength","author":"Dave","date":"June 25, 2015","format":false,"excerpt":"1. Study - Dynamic stretching for 30 seconds increased leg extension strength. \u00a0Static stretching did not influence strength. 2. A review of studies - Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2700,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/02\/26\/plyometrics-for-strength-and-power\/","url_meta":{"origin":2719,"position":3},"title":"Plyometrics for Strength and Power","author":"Dave","date":"February 26, 2015","format":false,"excerpt":"In this study, women completed a 6 week training protocol of either 'fast' press ups, or plyometric press ups (free falling down from knees and explosively pressing back up, 1 rep per 4 seconds). The plyometric group experienced significantly greater improvements than the DPU group on the medicine ball put:\u2026","rel":"","context":"In "MMA"","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2780,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/27\/eccentric-strength-training-studies\/","url_meta":{"origin":2719,"position":4},"title":"Eccentric Strength Training – Studies [2023]","author":"Dave","date":"March 27, 2015","format":false,"excerpt":"Eccentric part of a lift, is the downward, or lowering phase of a lift. For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"rocky 3","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10935,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/22\/high-altitude-training\/","url_meta":{"origin":2719,"position":5},"title":"High Altitude Training – The Research","author":"Dave","date":"August 22, 2019","format":false,"excerpt":"Live High, Train Low - MMA, Boxing & the Research of High Altitude Training High Altitude Gives Power Athletes an Advantage- Beamon?s Long Jump at altitude, set a record that has stood for 23 years. For information purposes only. Exercise at your own risk.\u00a0 https:\/\/www.youtube.com\/watch?v=SSUh-5_1RlQ After Tito Ortiz was \"out-cardio'd\"\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2719","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=2719"}],"version-history":[{"count":2,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2719\/revisions"}],"predecessor-version":[{"id":2722,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2719\/revisions\/2722"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=2719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=2719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=2719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}