Hey Mwodies,
Special treat on today’s episode, yes that’s THE TJ Murphy. If you’ve ever read about running or tri-athaloning, then chances are you’ve read a TJ Murphy piece of literature. He’s like the crazy grandfather of the tribe that is the repository for all of the culture’s history, lore, and secretes. Oh, and he’s a freaking good runner and can deadlift a small family of leopards.
So, it is with great pleasure that we are torturing him in today’s mission, with a full posterior attack on his hamstring tissue stiffness. Grab a band, set the clock to “I’m gonna actually change something if I do it long enough,”, and get to flossing those tissues open. See if you can grab a super friend to help you with the hip distraction. Sorry about your poor glued down, grilled cheesed hammies. It’s time for them to change.
Test/retest: Sitting, running, deadlift set up
K-will-never-tap-out-in-a-man-hug-battle-first-star
17 Responses to “Episode 272/365: TJ Murphy Edition and Hamstring Stiffness”
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Kelly, thanks for the great videos.
At the end of this one you briefly mention prioritizing “stretching last, joint capsule, motor control, muscle stiffness first.” Could you expound on this, or point me to places you already have?
This concept may be the most important thing I’ve heard here. Since I do both personal training and massage I can really make use of the information.
Thanks,
Steven
Thanks,
Steven
Steve, what I think Kelly means is that before holding a long stretch such as the couch stretch, first address the tissue via foam rolling so you break up the knots / tight spots. Stretching before foam rolling would be like trying to stretch a rope with knots – you wont get far cuz the knots will really limit how much change you can effect.
Next is joint capsule so that you can gain a mechanical advantage in your movement (get that femur back into the acetabelum (sp?) for smoothing gliding between the articular surfaces.
By motor control I think he means PNF or “contract relax stretching” or the thing he showed in this video for the hamstring. Passive ROM is useless if you cant control it. Static stretching wont help your active ROM as well as contract relax or PNF.
Hope this helps!
Absolute poetry. SO many fantastic ideas in this one. Thanks Kellly!
This is great stuff. I’d love to see some similar stuff like this for other muscle groups as well!
“Pilates on Crack” love it!
My god!
After my back heals, I’m doing this!
Hey Kelly, we are currently training two athletes with that naturally rounded upper back thing (I don’t remember the name exactly…something like kaiphotic spine…hope you know what I’m talking about). Anyways, I was wondering if you could do a MobilityWod on how to treat that (if possible) and just some overall input on what positions are ok and what ones aren’t.
We usually hammer the double lacrosse ball to the back and that usually helps. Just wondering if there’s anything else we should take into consideration.
Thanks,
Chris
K-shizzle, I think you have a new tagline. mWod is like “pilates on crack”. Just like Crossfit is “working out … on crack”!
I’m adding some sprinting into my routine. I can’t seem to go more than 80-90% of top speed without my left hammie seizing up on me. It did it again this A.M. I have also been doing mobilityWod for about 2-3 months. My hamstrings feel pretty good the great majority of the time. Even using a rumble roller or sitting on the lacrosse ball isn’t too bad, but it seized up again this A.M. Could dehydration have anything to do with it?
Thanks for this vid. Definitely got a lot out of it. Hamstrings flexibility is one of my key weaknesses. Will be trying this out.