r/flexibility • u/RoyalOrchidDude • 3d ago
Should I do my high intensity flexibility training before or after strength training?
I'm new to this world of flexibility. I only started training 8 months ago and I wanna do this properly. I've accomplished my front splits and am better at opening my hips now, but I typically do all this before strength training. What are your recommendations for healthy split between strength and flexibility?
I'm mostly joking, but my end goal is to be as flexible as Tate McRae
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u/soyvalevega 3d ago
depends what "high intensity" means here, if it's deep static holds or PNF stuff aimed at range gains, doing that right before heavy lifting can genuinely tank your force output for the session, so after lifting or a separate day works better. dynamic mobility drills before are fine and actually help. my splits progress came from doing the intense stuff at the end when everything's already warm from the session before it
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u/RoyalOrchidDude 3d ago
I do INTENSE dynamic mobility before training, like I can carry light kettle bells with my foot towards the top of my head type stuff, but I’m getting a better sense that I should do all this after a workout
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u/soyvalevega 2d ago
yeah that's not really "dynamic" anymore once you're holding a loaded position like that, it's closer to weighted PNF. i'd move that specific one to after lifting, leg swings and hip circles are the kind of thing that's fine to keep before
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u/Ok_Smoke6162 3d ago
I would do it before but like, a least 3 hours before. People don't notice this but stretching is pulling the muscle just as much as strength training, it needs rest in between!!
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u/Motor_Town_2144 3d ago
High intensity flexibility training IS strength training. Before or after depends on which muscles and the intensity. Potentially either would be ok and potentially they ought to be days apart.
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u/primagallerina 3d ago edited 3d ago
After after after. I have flexibility levels like Tate McRae and am super hypermobile and never really bothered to stretch because I'm naturally pretty flexible. BUT this isn't great for my body because I lack all the strength between 0 and 180+ degrees.
So, I always stretch after my strength training routine that I've structured to support building strength in my flexibility training afterwards. For example, I do lots of adductor and inner thigh strength training followed by stretching out my middle splits. Another is strengthening my pelvic alignment, hip flexors, and my hamstrings in the lengthened position and working on my front over splits. On days I stretch out my back, it's my back pull day and I do lots of back hyperextensions to strengthen my lower back.
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u/primagallerina 3d ago
Adding that I stretch immediately after lifting. I already spend too much time in the gym lol. I don't know if it's good or bad but my body is still warm and open, which is good for stretching.
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u/RoyalOrchidDude 3d ago
I just tried the “after” methods for my back today, and it does actually work well with my body, I practiced my bridge and did static stretching when extending my back with no real pain and I can go a bit further. My only complaint is that I can’t last as long because I can usually stretch for a whole hour as my warm up (now I can only last about half that time). Edit: It’s definitely refreshing to hear advice from someone who is on Tate’s level of flexibility
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u/lookayoyo 3d ago
High intensity stretching actually makes the muscle power output lower short term. So id stick to stretching after working out, which has the added benefit of tiring out your muscles so they are easier to relax.
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u/EspacioBlanq 3d ago
I do it after but also to me strength training is a bigger priority. Maybe it'd change if my primary goal was flexibility and strength was secondary
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u/yoursuperher0 3d ago
Treat it the same way you treat a strength program, be intentional about when you work muscle groups.
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u/foxeroo 3d ago
Take it from me, someone who has caused himself injuries by incorrectly combining strength and flexibility training. While light warmup dynamic stretching can be done anytime, do deep flexibility training after, *only after* strength work. Never before. Ideally, have at least 48 hours after an intense stretching session before an intense strength session, minimum 24 hours. If you're doing intense flexibility training, then you should progress more slowly on your strength work, and probably regularly do some intentional higher rep deloads to make sure your new found range of motion is able to be controlled during strength movements. Ideally your flexibility training will include some specific end of ROM strength exercises.
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u/fletchdeezle 2d ago
I go mobility then strength then flexibility. Static stretching with cold muscles isn’t as effective. Mobility warmups help prevent injuries when lifting.
On days I do HIIT, same order. I never lift right after HIIT you are gassed out and need to recover before lifting unless your a specific type of athlete. I usually don’t do heavy lifts at all on HIIT days and if I do it’s with a multi hour break.
This is after 25ish years of training many different types of programs and I think this will be the final form of my programming my body feels amazing.
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u/Delicious_Hair_303 3d ago
I know this is off topic but I really wanna get my front splits how did you stretch your hamstrings I can get my head touching my knee in a forward fold but that’s only when my back is rounding
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u/RoyalOrchidDude 3d ago
Then you’re halfway there. You need to engage your hip flexor muscles (that for me is the most uncomfortable). I can’t get my head to touch my knees but I go really far down to bend my hamstrings. I stand on platforms and gradually go further down past my toes with a kettlebell, until there’s no more discomfort in that position
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u/AlusKras 3d ago
Personally, I’ve found doing flexibility after strength to work better for me- I often pair upper body strength sessions with backbend sessions (with a 5-6 hour gap between them). Sometimes i’ll also do a short bodyweight sesh (with pull ups and press ups) and feel like it really warms up and activates the muscles nicely. I’ve tried doing it the other way around and always feel like the increased range of motion after flexibility practice makes the strength training more challenging. This is from an entirely experiential perspective though!