I want to do the Box Splits!

I want to do the Box Splits!

I want to be able to the box splits!  I’ve always thought it would be a cool “party trick” to be able to do.  Not to mention how useful it would be for martial arts for me to be able to kick that high!  Keep in mind that I’m only 5’7 – maybe 5’8 on a good day!  For me to deliver a head kick to an opponent, it is all likely that any opponent will be taller than me!  I can already kick above my own head height to be honest.  But I want to be able to kick higher!  I want to be able to do the splits!

box splits

What am I going to do about it?

I’ve realised that groin and hip flexibility isn’t going to improve by itself for me!  I already have my dynamic warm up routine (SEE IT HERE) that I do daily.  And this helps keep me nimble and mobile and agile.  And it does help maintain a level of flexibility.  But for me to improve my flexibility to the extent of being able to do the splits, I am going to have to start incorporating some specific flexibility training.

I was kind of hoping the flexibility would come by itself, simply through the act of practising lots of high kicks on the bag.  But no such luck, I’m afraid!

box splits

Ballet?

As it happened, a ballet instructor down the gym happened to see me training on the bag, and asked if I wanted to be able to improve my flexibility and do the box splits.  My answer, was absolutely!

She had me go down into a Frog Stretch, which I am all too familiar with.  It’s a pretty standard stretch for the groin and adductors and hips.  But this little innocent looking ballet instructor has an evil side!  She had me push my feet against the wall behind me, so that I was locked in position. And she began pushing down on my lower back to open up my groin even more!  Wow, it hurt!  As the minutes passed, I eased deeper and deeper into the stretch, until I was maxed out at my flexibility limit.  She simply said “good, now hold it”.

box splits

Another 10 minutes later of almost aggressively holding the stretch and trying to push as deep as I could go, I was actually sweating and breathing heavily!  It was relief when the 10 minutes was up, and she said I could stop!

I slowly and carefully got off the floor, and as I walked across the gym, I felt like I had just gotten off a horse!  She called me back over.  For a moment I was terrified that she would make me do it again.  Luckily, she didn’t, but said to do the same thing again tomorrow. And the next day.  And the next day.  If I keep doing it daily, this is what is going to get me doing the box splits and kicking higher!  Then to prove her point, she dropped into the splits with ease and gave me a look that said “see!”

box splits

My Box Splits Plan

So this is where I’m at now. I’m continuing to do my daily mobility routine.  I’m continuing to practice Muay Thai kicks on the bag as often as I can (though I am limited still because of my injured knee).  But now at the end of every training session, I plan to spend approximately 10 minutes of suffering as I go into a deep (almost aggressive) frog stretch.

Note, that I have to do the stretch at the END of the workout, because it feels so physically draining that I literally couldn’t do anything else in the gym after!

Let’s see how this goes! Hopefully it won’t be long before I’m writing a follow up post with loads of pictures of me showing off how flexible I am!  To be continued!

Brain Gainz Christmas Advent Calendar Day 7

BRAIN GAINZ Christmas Advent Calendar Day 7

Simple advice here, guys!

When Frank the Tank is trying to get you to have another 12 beers, be smart and just say “no”.

Whether its booze, cake, or anything else, say “no” when you’ve had enough!

See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 7

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 6

BRAIN GAINZ Christmas Advent Calendar Day 6

It has all been very negative so far, but we DO want you to still enjoy Xmas and have fun!
And yes you can, and without sacrificing your health and fitness.
See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 6

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 5

BRAIN GAINZ Christmas Advent Calendar Day 5

OK guys, this one is short and sweet and very much to the point!
And of course as always, me and Jake Weekes maintain our professionalism at all times
See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 5

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Time Management, Planning, and Weekly Schedule

Time Management, Planning, and Weekly Schedule

“I have no time to exercise, and no time to eat healthily”

This is the excuse I hear so many times from people who think they just can’t fit any exercise or healthy eating into their busy schedule.
Let me show you how in most cases, even for the busiest of people, this is NOT true!  There are “hidden” time slots during the day that you might not realise at first glance!
So, with a little bit of planning and organisation, you CAN fit exercise and healthy eating into your busy life after all!
See the video!
time management
time management

Brain Gainz Xmas Advent Calendar Day 4

BRAIN GAINZ Christmas Advent Calendar Day 4

It’s OK to take some time off from training.
But think twice before taking the whole of December off!
See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 4

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

 

Brain Gainz Christmas Advent Calendar Day 3

BRAIN GAINZ Christmas Advent Calendar Day 3

We’ve already talked about how many extra calories will be eaten over Christmas.

But what about the huge drop in exercise?

See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 3

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

 

Brain Gainz Xmas Advent Calendar Day 2

BRAIN GAINZ Christmas Advent Calendar Day 2

Brain Gain Xmas Day 2: Do you dare to know how many calorie the average person will eat in their Christmas meal? Or even scarier, how many calories on average will be eat in total on Christmas Day?

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 2

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

 

Brain Gainz Xmas Advent Calendar Day 1

BRAIN GAINZ Christmas Advent Calendar Day 1

Brain Gain Xmas Day 1: Be wary of all those extra calories, and reduced exercise levels!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 1

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

 

BRAIN GAINZ Christmas Series

BRAIN GAINZ Christmas Series

I’m excited to anounce that myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

You don’t have to ruin your physique, gain fat, or lose your gains this Xmas!

And yes, you can still have an awesome time!

Stay tuned for our Brain Gainz Christmas Advent Calendar.

For each day, from 1st December leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

 

 

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your copy of my ebook! – it’s FREE!

 

By the way, hopefully none of the videos will turn out like this one below lol