You Don’t Need To Stretch Before Doing Power 20
December 14, 2013


When you do Power 20 workouts, you’ll notice that there’s no stretching before, after, or during the workout. When you start doing Power 20 workouts, just get right into it.  The first few movements are designed to warm you up, so there’s no need to  warm up either.

We apply recommendations from the latest studies showing that static stretches (holding a position) don’t make you stronger, leaner, or less prone to injury.  Recent research shows that, for competitive runners, swimmers, and cyclists, static stretching actually decreased performance.

  • University of Nevada, Las Vegas: athletes generated less force from their leg muscles after static stretching than they did without stretching.
  • Florida State University measured treadmill performance when a group of men stretched and didn’t stretch; their times, oxygen intake, and calorie expenditure was less economical when they stretched.
  • Multiple large-scale studies done by the US military found that stretching did nothing to prevent overuse injuries on long marches and runs.

The Power 20 Method is designed to make you lean and strong so you can live a long, healthy, happy life. To date, there has been no evidence that flexibility correlates to any of these factors. In fact, if you want to create fast, powerful movements, you’re better off not stretching at all.

This blog entry was informed by the book The First 20 Minutes by Gretchen Reynolds. We recommend it.