Flexibility and mobility is the most underused, underdeveloped and undertrained aspect of training and fighting.

Lack of it affects everything. Your speed, power, movement. You will get tapped easier due to lack of full range of movement. You can't kick as high, kick as fast or generate the full power in your strikes.

Stiffness is a huge disadvantage and physical weakness.

You have to stretch and work on your mobility. But that's something most don't want to do. They don't want to spend the time to develop it and then maintain it.

Do not skip the essential part that's going to make everything else better.

In this post I will breakdown my 10-min flexibility and mobility session I do every time I train...

Video Breakdown

Developing Flexibility and Mobility

First part is developing the flexibility and mobility.

This is what takes the longest and requires a dedicated amount of time.

"How long will it take?"

There are many factors to consider and there is no definitive answer.

Short answer - it varies on your age, your current fitness and flexibility levels, any injuries you have.

You will often have to spend anywhere between 30 to 60 minutes per day or every other day only do flexibility and mobility session. Holding positions for 3-5 minutes. Stretching out your muscles, tendons and ligaments. And this may need to continue for at least a year, often more.

This is why most don't want to work on flexibility and mobility. But it will pay off in the end. Each session is a deposit you are making to eventually only spend 10-15 minutes per session to maintain it.

Maintaining Flexibility and Mobility

The second part is maintaining your flexibility and mobility.

After you've put in the time to develop it, maintaining becomes easy.

I now only spend 10 minutes per training session.

Highlight of Some Specific Stretches from the Routine

Bonus Rope Stretch

Bonus rope stretch I often introduce in my 10-min session.

Take rope and tie it around so you can put your foot through. Throw the rope over a pull-up bar then put one foot into the rope.

Pull on the rope forcing a front and side split stretch.