PNF protocol for differing sessions.

[Charlie_Francis]

@Pioneer

I’m probably among the last to realize this but the PNF for post workout stretches is a great addition to those chronically tight individuals. Thanks to No. 2 and CF for the advice. I used it today with two people and it seemed to work well.

Charlie, are the three PNF stretches shown in the GPP dvd sufficient for post workout PNF?

Though, I know you don’t really like PNF for the hams during the warm-up, would it be good idea to target the hams for those with tightness there after the workout?

Do you prefer slightly bent or straight leg ham stretches?

Also how long are such stretches typically held and for about how many reps? Thanks.

For sure I’d use the ham stretches after. I usually secure the leg with a slight bend in it and have the athlete slowly straighten the leg before pushing back.
The number of reps is flexible, depending on the amount of force the particular athlete feels comfortable delivering on rep one. Less force means tighter hams and requires more reps, starting with very easy resistance and observing the athlete’s gradual increase in force, rep after rep, till he/she reaches or at least approaches their normal. I’d cap it at 10 reps, and, if you haven’t got full range by then, leave it to another day.