I went on a 12-week training plan to prepare for the Tactical Strength Challenge in 2017. 

I made some great progress... I snatched the 53# kettlebell 120 times in 5 minutes, and I deadlifted 485 pounds! 

But there was an unexpected downside: my flexibility got WORSE. 

I was so focused on the hard training that I wasn't stretching and doing recovery/mobility work like I should have been. As a result, I was strong and in good shape, but I was also stiff and sore. 

Does this sound familiar?

If you do any type of hard training- running, lifting weights, etc.- and don’t stretch enough, it’s a very common thing that can happen.

High-intensity activities (sprinting, lifting weights with low reps) damage connective tissue slightly with each workout… and if you don’t stretch at all, this can lead to a significant decrease in flexibility in just a few months.

What you need to do is have a flexibility / mobility routine that you’re working on, in addition to whatever other training you’re doing. Something like this:

=> Hyperbolic Stretching 

When practicing yoga or any other form of static, relaxed stretching, keep the following two important aspects in mind to make faster progress:

First, to gain flexibility more quickly using relaxed stretching, remember that it’s all about millimeters. Learn how to breathe properly and deeply, and with each breath, try to gain an extra millimeter in the stretch.

Second, several scientists as well as most yoga masters believe that people who are not able to adapt to new situations mentally usually are physically stiff as well. This is an interesting thought, and I think it holds some truth.

If you want to be able to do the full splits within the next 21 to 28 days, anytime, without a warm-up, I recommend checking out:

=> Hyperbolic Stretching 

And remember: when you’re working hard, it’s important to also take some time to work on your flexibility and mobility, so you don’t end up stiff and less athletic.

Make incremental progress with each flexibility session, and be adaptable.

To your continued success! –

-Forest Vance
KettlebellBasics.net

PS - In 21 to 28 days, you'll be able to do the splits anytime without a warm up, even if:

-You’re not a top athlete or in great shape
-You’re over 40, 50, 60 or 70
-You haven’t done any sport before
-You are a man or woman
-You don’t have any previous stretching or training experience
-You feel that your leg muscles are too stiff or shortened
-You did a lot of heavy lifting, cycling or running in the past
-You think that your hips are too tight
-You think you are too old to achieve great flexibility

=> Hyperbolic Stretching