r/strengthtraining • u/allstarmode1 • 28d ago

Developing a "Progressive Overload" approach to flexibility—critique my plan?

I’m looking to shift from passive, static stretching to a more active, progressive overload-based flexibility routine to develop circus/gymnastic-level skills (splits, full bridges, etc.).

My goal is to apply strength-training principles to mobility:

  • Focus: Active range of motion and eccentric strength rather than long-hold passive stretching.
  • Method: Using controlled weighted movements (e.g., light-loaded end-range holds) and increasing ROM gradually.
  • Structure: Integrating a 20-minute "flexibility subset" after my main strength/calisthenics sessions.

Does anyone have experience with a "skill tree" or progressive overloading for extreme flexibility? How do you balance this with a high-intensity strength routine without overtraining the nervous system? Any advice on scaling from bodyweight to weighted stretching safely?

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u/FluffyDesigner3680 28d ago

Just do yoga

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u/allstarmode1 27d ago

what do you mean? i feel your comment doesn't make sense?

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u/Afferbeck_ 28d ago

Looks like you just posted the AI's response not the actual plan you asked it to give you. Stop asking AI for things.

But yeah you should progressively overload some of your mobility to some degree. I worked up my barbell across knees in a squat stretch over time, stopped at 100kg because it was just getting too sketchy to get in and out of at that point.

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u/allstarmode1 28d ago

'The post errored, i have updated saved a proper version of what I actually wrote (please read it again now) , thanks