Hi Tommy, Im glad you asked this question. I like to do 2 sets of 10-12 reps of a exercise, each side. For example 10 leg swings each leg, done twice. You should also take into account how your body feels. On a cold day, or a stiff day, you may need to add an extra set to get your body temp/mobiity going. Also, I hope you are foam rolling aswell?? tweet tweet
Hmmm. Just try it out. You will soon work out the right number of repitions needed. I wouldnt get too caught up in the exact reps and sets. There are no magic numbers. I fond 2 sets of about 10 reps is usually plenty for most drills. Im excited about your introduction into foam rolling. I remember my first time ...oh the pain! I would start of with a foam foam roller, and then graduate to using a PVC pipe. I would also recommend a softball for the bottom of your feet and gluteus. tweet tweet
The stronglifts advice is for someone with no mobility, whether it be from surgery or from muscular ligament tightness. This is an agressive program to regain movement in a joint which has lost virtually all of it.
Mike Boyles advice is for movement prep, this rep scheme will warm up the muscles and ligaments through their ROM, increase it gradually and help protect from injury. If you are doing this as a warmup follow Boyles advice. If you want a little bit more mobility you can also do it at other times, but for the calves many respond to static stretching, sprints sleds etc, so it really doesnt need a whole lot of att. as long AS it's already functioning
thanks a lot silverdan for your post! I want to do it as a warm up, so I follow Boyles advice. But i want also to achieve some more mobility. So follow Boyles advice, but do some more sets of 15 reps over the day (I don't like doing 30 reps and bigger sets does not mean they're better and in no other drill you use so high reps Or is needs every planar its own reps??)
Together with some statio stretching this should be fine, or doesn't it?
Not sure what you meant here. If you are looking to gain some extra mobility/flexibility throw it in wherever you want. YOu can, do them along with static stretching later You can also close the workout with them. You can superset a heavy lift with a mobility ex. LIke do a set of deadlifts then a set of ankle mob. ex. in between.
\In regards to flexibility people respond differently to different stimuli. Pay attention to how static vs dynamic/mobility stretching makes you feel. You may find that one may work better than the other for you.