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Nahh, I meant this stretch: @ around 3:10 http://www.youtube.com/watch?v=SE-yVP691SA&feature=related

Those other stretches he shows in that vid you showed are nice too if you don't have space, don't have a band, or if you want to change it up.  You can still do that stretch at 3:10 without a band though.

Yeah that groin stretch I like a lot, you can do that on the floor too if you don't have a nice soft bed or couch to put your leg on.  You can even use lateral distraction on that too if you can.

For calf stretching this is what I prefer: @ around 1:15  http://www.youtube.com/watch?v=aLj_VkfQzJI

Again, you don't have to use a band, but it's always preferred.  You can use a box like he does, or you can just use a wall.  You should probably wear a shoe(make sure it's a low top) so the foot can grip on the wall.


About that Frank Yang video.  He's strong, but his squat there is just atrocious.  His knee wouldn't go in as much if he shoved his knees out first before descending to the bottom.  Even if you have straight feet, you can still get a lot of valgus knee, but shoving you knees out WITH straight feet will get you the best results in terms of knee position/safety/power in my opinion.

You also have to consider that he's stopping at parallel so there are 2 things going wrong: 1) The bottom A2G recieving position, to get some soft tissue bounce(I say soft tissue because, you don't want to bounce on your ligaments or capsule alone, you should use a combination of muscle tension, muscle capsule, AND ligaments to receive load)  2)  Stopping at parallel means the knees are at 90 degrees of flexion, which is the weakest position for the knee(the strongest being in full flexion, and full extension), so he reverses when his knee is at it's weakest point.

I'm not saying you have to use A2G when squatting for athletic performance, I'm just saying that A2G is nice when you want to squat and receive  heavy loads(when trained right, it's actually easier going A2G)

For your alternating exercises shiz, I'll post later, on that board, I don't want this to look like another wall of text.

EDIT:  Oh yeah, didn't see the stretching thing at the bottom, I'll post that hear, because it's more relevant.

Stretching for minutes is fine, as long as it's not like 10+ min. spent in one position.  You should however, go on feel.  You couldn't possibly performs all the stretches he talks about(on his mwod project he probably has a couple dozen) for a good quality 2 min.  Everyday, and after your workouts(and even before you workout if you need the extra ROM) you should spend 10-15 minutes on stretching or soft tissue work.  Pick 2-3 stretches and do them for 1-4 minutes each.  Make sure you pick body parts that need more ROM or are getting real beat up.  The rest of the time remaining can be for soft tissue work and stuff like that.  Quality stretching(spending a couple minutes on what is bad), instead of quantity(stretching every muscle in the body everyday).  Stretching should not be like exercising like you "just do it"(like a routine).  It should be based on how you feel, and where your really banged up.

lol, yeah the hip capsule stretch really hits that hip hard, especially with that distraction.  Most people have femurs that come forward in the socket, because they sit all day, so that helps clear things up an reapproximate the femur.

Yeah, Frank is a cool guy, just terrible squat form.  Still strong, well, not so much anymore, because of his "get authentic" bodybuilding.

Do the sets on feel, one set is fine if you really work hard with it for a minute or 2 or 3.  Really try to spend quality time hunting around when you stretch, don't just hold it.  You should look to find tight areas, and really get uncomfortable, sometimes you might feel like vomiting a little(don't do it though), to really push your ROM.  I know this goes against what a lot of people are taught when it comes to stretching, but it's more effective, and time efficient, just make sure your not on any nerves, or feel any pinching.  If you ever feel sharp pains, or nervy pains, you should probably stop, or relocate your position.

On that static stretching pre-workout, it's fine.  Studies do show that power output decreases after static stretching, but in many of those studies, power output decreases by like 2%.  It really doesn't make a huge difference.  Besides, when you lose good position, you lose power.  You can't enter a workout broken(in terms of posture/position) and expect great power output.  In that case, you would be working against yourself, because your body is not in optimal alignment.  I've set many jump PRs on days where I static stretched pre-workout because I felt tight in my hips.  Just make sure you get a good warm up in after the stretching, and you do glute activation stuff, etc.

You shouldn't be going numb or pinching anywhere, unless it's from the band on your hip or something.  Just readjust your body in the stretch, and try to get a different angle.  If you feel numbness, you're probably on a nerve(like when you touch your toes, you may feel numbness down your thigh hint: sciatic nerve), and you don't want to stress those things out.

First, deload if you feel drained(mentally or physically, don't do this often though).  See if changing the load/reps helps for 1 workout.  Like going from heavier sets of 4-6 to lighter sets of 6-8.  If that doesn't help, or you can't because of your goals(like if you're in season, you don't want to train high reps because of soreness) then go ahead and switch.

Pre-squat, just do the stretch until you can feel a change or see change.  Either the bodypart you stretched feels better and less tight, or you test and retest with a bodyweight squat or something and you see you went lower.  Could be 6 seconds, could 2 minutes.  Go with what works for the day, that is important.

Yeah, that's why you need soft tissue work.  A lot of people will say do soft tissue work before you stretch, but I would argue you want to do so before AND after you stretch.  Sometimes after you stretch muscles can become irritated due to the joint capsule or just from the position.  The releasing definitely helps with hypertonic muscles.  You can't really overstretch, with those stretches, but you could just be very tight, soft tissue work definitely helps.  Overtime you won't get sore from the stretching either, because those muscles will lengthen.

Any technique that's like a massage.  Foam roller, lacrosse ball, barbell(very painful), etc.  Practically anything can be used for soft tissue work, just be careful and don't get ahead of yourself with certain implements(like a barbell if you're not ready).  And yeah, just keep doing the stuff until you aren't so tight that you get sore.