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Old 06-05-2013, 06:21 AM   #1
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Foam Rolling and Stretching

Do you implement stretching or using a foam roller into your training program? If so do you think it helps and why?
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Old 06-05-2013, 08:13 AM   #2
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I foam roll. My back and legs, mostly. Keeps you flexible. Helps with DOMS.
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Old 06-05-2013, 08:15 AM   #3
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I tried out foam rolling as part of my warm up for a few weeks, I didn't find it was any benefit at all on training days.

but on the rest days, in the morning I foam roll, and I find helps re-leave any tension or muscle soreness.
I also massage my feet with a slither (similar to a lacrosse ball).
this makes is probably part placebo, but it really makes the difference the day after training.
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Old 06-05-2013, 08:20 AM   #4
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I need to, but my work ethic on this sucks.
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Old 06-05-2013, 08:22 AM   #5
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I currently foam roll and dynamic warm up before lifting. I'm not entirely convinced it does anything. I'm thinking about switching to just doing a lot more warm up sets. Recently read that the Bulgarians would sometimes take 10-20 sets of 60kg during their squat warm ups. Basically until they were hitting great positions.

I'm torn, though. I don't think I can improve my technique without doing a shit ton of mobility work. Once I can actually get in to proper positions, then I can use the lifts themselves to keep the mobility in check. However, if I'm going to do mobility work, I might as well foam roll.

The other thing maybe convincing me to keep foam rolling, is that squatting, deadlifting and benching 3x a week really does create a lottt of scar tissue.

Last edited by Paradox; 06-05-2013 at 08:26 AM.
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Old 06-05-2013, 08:41 AM   #6
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Quote:
Originally Posted by Paradox View Post
The other thing maybe convincing me to keep foam rolling, is that squatting, deadlifting and benching 3x a week really does create a lottt of scar tissue.
Crikey! What kind of program is that?!

Is it heavy squats, bench and deads 3 x a week? Or sort of almost "cube"-like, or maybe westside (one of those things that has different loading of each lift throughout the week, or fortnight perhaps. Something like that.

I know it's not anything to do with foam rolling or stretching. Sorry about that, but I was just curious.
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Old 06-05-2013, 08:51 AM   #7
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Quote:
Originally Posted by Dray View Post
Crikey! What kind of program is that?!

Is it heavy squats, bench and deads 3 x a week? Or sort of almost "cube"-like, or maybe westside (one of those things that has different loading of each lift throughout the week, or fortnight perhaps. Something like that.

I know it's not anything to do with foam rolling or stretching. Sorry about that, but I was just curious.
Deads I guess are only 2x week, but I know plenty who do 3x week. It's just Sheiko with an extra squat day for recovery. Bench is actually going to be 4x week eventually.
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Old 06-05-2013, 10:03 AM   #8
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I do it as needed. I go through periods where I roll and stretch for up to 30 minutes per day. Recently I have done next to nothing.

Dave Tate said on the matter (I'm paraphrasing here) that if you're doing it when you don't really need to, what are you going to do when you're really ****ed up?

I think that sums it up nicely
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Old 06-05-2013, 03:53 PM   #9
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I do some stretching, or rather flexibility work for calves and shoulders. Foam roll only when I feel unusually sore.
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Old 06-05-2013, 04:08 PM   #10
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Foam rolling seems rather annoying for the most part. What I mean is I have the dense big black one and it's really hard to work in the legs or anything other than the back.

For the back it's amazing. Once a day for a few minutes I go on it and roll up and down a couple times, then extend my back in three places while breathing deeply. I extend my back and use this more as an aid to increase deep breathing while going into extension. It really helps. I don't sleep on my back and am usually on my side, so I usually hear a pop or two but that's good because they are going into there places. Also most people just sit to long and incorrectly, so this seems like something for nearly every population.

For stretching first roll a golf ball in the middle and outer part of the foot followed by I do some hip/glute/quad stretches for mobilizing before training sessions.

I think a few mobility drills are a must, at least for the lower body on training days. Upper body not so much, but everything should be individualized. I think everyone should roll their back and breath deeply while extending daily.
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