Planche Progressions From Zero to Full & How To Unlock Them All | How To Planche For Beginners

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  • Опубликовано: 22 дек 2024

Комментарии • 147

  • @wiarediwarriors7651
    @wiarediwarriors7651 Год назад +83

    I'm surprised again how every video about the planche don't mention the time and consistency you need to have to get a straddle or a full planche.
    Guys, DO NOT expect to do this kind of skills after 3 or 6 months training, it's a long journey!!
    Good video by the way.

    • @fxsnnn
      @fxsnnn Год назад +1

      I can do planche,only 9 second

    • @jellyphone8343
      @jellyphone8343 Год назад +1

      I am still up to tuck planche but i'm getting 15 seconds max. I don't know how to go from there to the adv planche help

    • @vghcfjhkl
      @vghcfjhkl Год назад

      it depends, if you have been training calisthenics for a while especially with rings this stuff can come alot faster

    • @neffix6976
      @neffix6976 Год назад

      Hmm, lets see how far i can get until may

    • @ItzEpoxy
      @ItzEpoxy Год назад +1

      I have no idea why but i was able to hold the tuck planche from the start now i just have started my planche journey seriously 😂and i can do that 1 leg ful planche

  • @oranje525
    @oranje525 Год назад +37

    Am I crazy or is this not as complicated as other people make it? This explanation was so simple! Just what I was looking for

    • @tulkasastaldo4114
      @tulkasastaldo4114 Год назад +20

      Planche isn't "difficult" in the same way that deadlifting 500kg isn't "difficult". Just grab the weight and stand up right? The trick is to get strong enough to be able to actually do that. And once you actually get started you'll notice that unless you're either freakishly strong already or are like 150cm and 45kg, progress will be slow and often not linear. You'll run into plateaus where you need to make adjustments to your routine and really dial in everything both in and outside the gym to keep making progress. Planche is an advanced skill for a reason.

    • @oranje525
      @oranje525 Год назад

      @@tulkasastaldo4114 That makes sense. How far are you in your planche journey? I've been training since May and got to simple tuck planche

    • @tulkasastaldo4114
      @tulkasastaldo4114 Год назад +4

      @@oranje525 I've been doing a mix of calisthenics and powerlifting for almost 4 years now. I tried some planche work about 2 years ago, but stopped again soon after when I realized I didn't have the foundational strength to get very far. Now I can hold a tuck planche comfortably for about 15-20 seconds. On a good day where I'm well rested I can hold an advanced tuck for 5 to maybe 10 seconds. But I'm still focusing on building raw strength in my upper body (especially my shoulders) by working on handstand pushups, overhead press and some banded 90 degree pushups. My plan is to move on to focusing on planche again once I can do 5 consecutive freestanding handstand pushups with solid form.

  • @ninchalla_creates
    @ninchalla_creates 6 месяцев назад +9

    Focusing on leaning more is what I was missing. This helped a lot

  • @WaveManMike
    @WaveManMike 2 месяца назад +5

    I’m going to try it. Wish me luck. 🍀

  • @BigJjjj
    @BigJjjj Год назад +4

    List to copy into your notes:
    1) L Sit hold,
    2) planch lean hold wrists at waist
    3)Pseduo pushups
    4) tuck planch pump
    5) tuck planch hold (10 sec)
    6) advanced tuck planch hold (lower legs don’t push out, 10 sec)
    7) one leg planch hold
    8) tuck hold to one leg hold
    9) advanced tuck hold to one leg hold
    10) straddle planch
    11) warm up with planch hold

  • @FszoQ
    @FszoQ Год назад +4

    Brilliant tutorial. Great work.

  • @josephhodge7343
    @josephhodge7343 6 месяцев назад

    This is definitely the best plan he progression video I have seen. Thank you so much for making this.

  • @Ivr-qu3bu
    @Ivr-qu3bu 6 месяцев назад +2

    Tomi this is one of the greatest tutorials I ever had in progressing in full planche thanks to you im able to hold it for 10 seconds. Also after a long time I came to ask you what are the arrows in your thumbnail which says arms,core does it tell how you should push using your arms and core? Or maybe something else can you please explain to me.

    • @TOMI_SWB
      @TOMI_SWB  6 месяцев назад +1

      The 2 arrows that I used in the thumbnail only indicate that your arms and core muscles will be some of the crucial muscle groups that are necessary for the planche training 💪🙌

    • @Ivr-qu3bu
      @Ivr-qu3bu 6 месяцев назад

      @@TOMI_SWB thanks tomi👍

  • @ddrgs60
    @ddrgs60 Год назад +2

    nice bro, go more tutorial, I'm still training an advanced closed planche

  • @manojperumarath8217
    @manojperumarath8217 Год назад +1

    Excellent tutorial, spot on 🔥

  • @LJMadrigalMusic
    @LJMadrigalMusic 2 месяца назад

    I’m a beginner at this skill and currently at the 10% progression. I must say, the straight arm position when attempting to do the forward lean is scary. I hope there will be exercises to master that arm position because my mind can’t grasp the idea at the elbow 😂

    • @TOMI_SWB
      @TOMI_SWB  2 месяца назад

      Yeah bro, at first it was kinda scary for me to think about my elbow when training the planche too, but after going through many different planche exercises, my arms and elbow didn't get any injuries and my wrist was the only part that got injured 😅 You can try to get more comfortable with holding your arms straight by focusing on the planche lean hold and the pseudo push up first. Other than that, always try to warm up your wrists, arms, and upper body carefully so you can reduce the chance of getting injured while training with difficult exercises 🙌💪

  • @shresthshukla3061
    @shresthshukla3061 4 месяца назад +1

    00:02 Progress through planche progressions effectively
    01:13 Hand placement and tools for planche training
    02:32 Progressing from Planche Lean Hold to Tuck Planche Hold
    03:45 Progress to advanced planche holds.
    04:55 Master the first two progressions and top hatch pumps for planche training.
    06:11 Lower legs down to 90 degree angle for better control
    07:24 Progress from one-leg planche to full planche for maximum impact.
    08:28 Consistent practice of planche hold is crucial for progress.

  • @inecrew
    @inecrew Год назад +1

    Nice Tutorial, greets from Berlin 😊

  • @chjayakrishnajk
    @chjayakrishnajk 3 месяца назад

    W VIDEO, SIMPLE TO FOLLOW

  • @juansaravia4901
    @juansaravia4901 Год назад +1

    Solid content!

  • @man94xxBIG
    @man94xxBIG Год назад +2

    I have never thought of doing Adv Tuck Pumps... Thank you for your video...I'm 200cm tall...220+ pounds and working on acquiring the Adv Tuck Planche.. it's extremely hard but I have been just been doing constant attempts over and over again..I will use the Adv Tuck Pumps in my workout sessions from now onwards...I can hold the Tuck Planche for 19 to 30 seconds after working on perfecting and honing it for 4 to 6 months.
    I really appreciate your video

  • @goroumientay
    @goroumientay 14 дней назад

    Are you from vietnam ? Can you a video about top exercise for strong core

  • @YouTube_user_G1
    @YouTube_user_G1 Год назад

    Thats really help me alot

  • @solomon9507
    @solomon9507 Год назад +2

    pull ups are also a requirement in planche training so add them to your workouts guys

  • @jessefn6967
    @jessefn6967 Год назад +1

    Best tuturial ever!
    But no straddle planche and half lay planche?

    • @TOMI_SWB
      @TOMI_SWB  Год назад +1

      The straddle and half lay are good exercises to gain more of your shoulders and hold strength and therefore it will also support you to do the full planche. Personally, I just think the 2 exercises are optional so you can absolutely train with them, however, if you want to unlock the full planche, you just have to try out its movement so your body will get familiar with what holding the full planche is like. The form will not be perfect at first but the more you do it the faster progress you will make 🙌💪

    • @Jay-fp1km
      @Jay-fp1km Год назад

      Best tutorial ever . I’ve started Calisthenics 2 Months ago an my dream is to be able to do a full planche

  • @notrihson3165
    @notrihson3165 Год назад

    Really good video dude.

  • @_El_Jefe1
    @_El_Jefe1 Год назад

    i got the front lever in about a month, about to work on the planche. lets see

  • @ofri9202
    @ofri9202 Год назад

    Can you make a video on how to master the l sit on floor or parallets?

    • @TOMI_SWB
      @TOMI_SWB  Год назад

      Sure bro, I will make a video more accurate about that. You can also check out this video first: ruclips.net/video/dZ_1r29ySFc/видео.html
      where I also share about how to do the l-sit hold 💪🙌

    • @ofri9202
      @ofri9202 Год назад

      @@TOMI_SWB thank you
      when i do l sit on parallets its realy hurting on the triceps any idea why?
      It could be that my triceps are just week?

  • @dieaking6475
    @dieaking6475 6 месяцев назад

    Fucking great my thick skater legs are pretty heavy but m getting closer than ever. So let's go

  • @LGSTUDIOS26
    @LGSTUDIOS26 Год назад

    i cant even hold at 4:39 meaby im doing it wrong wich muscle group are u activating?

    • @TOMI_SWB
      @TOMI_SWB  Год назад

      For the tuck planche, the muscle group I would focus on the most will mainly be the shoulders and I also try to push my back upward to the protracted form. Therefore to do this exercise, try to increase more of your shoulder strength with the planche lean hold and pseudo push up. Then you can go for the tuck planche pumps to get your body used to the tuck planche hold. The first progression of the planche will take quite some time to unlock, so try to keep your training consistently and keep on moving forward 💪🙌

  • @glenpang5025
    @glenpang5025 5 месяцев назад

    Is each progression daily for 30 min? Or try and try for 120 minutes a day? What about rest days? I assume 3 sets of 10 repetition is not the method, sequence or protocol. Static holds is one of modalities in gymnastics.

  • @golfone5054
    @golfone5054 Год назад

    Good teach

  • @themusicplayerrjs4055
    @themusicplayerrjs4055 Год назад +1

    Thanks bro❤

  • @daanyaalmohammed4300
    @daanyaalmohammed4300 2 месяца назад +1

    How can I lift my feet up while doing L-Sit and Straddle? I have been elevating my feet while doing straddle panche push ups, but I want to do these lifts and push-ups on the floor with my feet in the air, not on something.

  • @pallmall131
    @pallmall131 Год назад

    Thanks 🙏👏👏

  • @Asadc1995
    @Asadc1995 Год назад

    Is this true from person to person because everyone has different limb lengths which affects the lean angle? I have long torso short arms legs i need to start in a more open shoulder angle like a downward dog before initiating the forward lean vs a more closed shoulder angle for some people. My own theory it has to do with different limb lengths

  • @АртёмЖежер-щ9х
    @АртёмЖежер-щ9х Год назад

    how often did you train the horizon?

  • @omeroraman2076
    @omeroraman2076 4 месяца назад

    bro i can hold tuck planche with perfect form for 12-15 secs but i cant hold advanced tuck can anyone help 😢

    • @TOMI_SWB
      @TOMI_SWB  4 месяца назад

      Hey bro, try out this tip that I shared in a new advanced tuck tutorial video (ruclips.net/video/QDntr8JgzKQ/видео.html)

  • @opegsatayu465
    @opegsatayu465 Год назад

    Why does my shoulder ligaments hurt for like 3 seconds after planche lean?

    • @YouTubeAddict384
      @YouTubeAddict384 10 месяцев назад

      My forearm really hurts when doing tuck planche or other planche progressions what should I do?

  • @solomon9507
    @solomon9507 Год назад +1

    halflay is the best way to get full planche so aim for that rather than doing straddle

    • @108mtsan
      @108mtsan 11 месяцев назад

      But straddle looks cooler. And you can make straddle easier by splitting more if you have flexibility.

    • @solomon9507
      @solomon9507 11 месяцев назад

      @@108mtsan if ur aim is full then practice what requires it. straddle is good if u want straddle

  • @seiyaakira2001
    @seiyaakira2001 Год назад

    Is resistance band optimal?

    • @TOMI_SWB
      @TOMI_SWB  Год назад +1

      Yes, you can absolutely train the planche with the resistance band and also other equipment that supports the skill. Using them will help you train the planche easier, which will be necessary since you will have to do a lot of hold exercises so your body will get more and more comfortable while holding in the planche form. Usually, I will start to train with the resistance band or the parallettes close to the end of the training, when I don't have much strength left to hold the planche in its best form. However, you can also train it separately, one day focus on no equipment and one other will focus on training with only equipment 💪🙌

    • @seiyaakira2001
      @seiyaakira2001 Год назад

      @@TOMI_SWB thank you tomi, investing on a resistance band is a good idea.

  • @jacksaunders3857
    @jacksaunders3857 Год назад

    How often do you train planche?

    • @TOMI_SWB
      @TOMI_SWB  Год назад

      I would usually train the planche 2-3 days a week since it will consume a lot of strength from each workout session. On the other days, I would go for a different type of training, and I would have at least 1 rest day a week so my muscles would have time to heal and recover before the next planche workout day 💪🙌

  • @ninjeks
    @ninjeks 3 месяца назад

    Subbed

  • @luizbrs1651
    @luizbrs1651 Год назад

    I can't go to advanced tuck planche at all. I've been stuck in tuck for 3 months

    • @mynameismonaka
      @mynameismonaka Год назад

      try reverse hyperextensions

    • @pravyns8713
      @pravyns8713 Год назад

      practice i got advanced plance without doing tuck planche .. but i hv to work on protraction

    • @MRDUDE-rx6dc
      @MRDUDE-rx6dc Год назад

      Train ur shoulder harder

  • @HenryHakcholna
    @HenryHakcholna Год назад +2

    I like this. May i know how long did it take you to have your first full planche?

    • @TOMI_SWB
      @TOMI_SWB  Год назад +7

      I am currently still mastering the full planche, and if I remember correctly, then I have been training the planche for about 3 years. However, at the time I didn't have much guidance and I wasn't very determined, so I think that's why it took quite a while. Personally, I believe that each person has different physique strength, and potential, so some will achieve it fast and some will be slower, but the result will stay the same if you stay persistent and keep on moving forward 💪🙌

    • @HenryHakcholna
      @HenryHakcholna Год назад

      @@TOMI_SWB thank you.

    • @jellyphone8343
      @jellyphone8343 Год назад

      @@TOMI_SWB yea normally i'd say it takes 6 months to 1 year

    • @bogdagt
      @bogdagt Год назад +1

      @@jellyphone8343 For someone who never tried planche that is completely unrealistic, it takes 2,3 years to do a proper full planche. planche is not a pull up or push up skill. Its much, much harder to master .

    • @108mtsan
      @108mtsan 11 месяцев назад

      I just ended 2 years and can still barely do advanced tuck planche. I don't expect to be able to full planche until maybe by year 4. And when I started, I could already do like 25 pushups and 15 pull ups so I had a pretty solid foundation. Planche isn't 6 months to 1 year. That is just stupidity.@@jellyphone8343

  • @michaelleonard2252
    @michaelleonard2252 Год назад +101

    "Blessed is the man who trusts in the Lord, whose trust is in the Lord. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of the drought, for it does not cease to bear fruit" (Jeremiah 17:7-8)

    • @jessefn6967
      @jessefn6967 Год назад +20

      I dont rlly see how this helps me with the planche

    • @michaelleonard2252
      @michaelleonard2252 Год назад +12

      @@jessefn6967 Thank you Jesse for your message.. To be Strong & Fit Physically, you need to be Strong & Fit Spiritually First! For it is written: (Matthew 6:33) "But seek first his kingdom and his righteousness, and all these things will be given to you as well.'' Amen🙏🏽🔥

    • @jessefn6967
      @jessefn6967 Год назад +8

      @@michaelleonard2252 alr i respect it (i dont belive in god tho)💪

    • @mrsxber1916
      @mrsxber1916 Год назад

      ​@@jessefn6967why

    • @LucKa-sj3xz
      @LucKa-sj3xz Год назад +2

      Amen brother

  • @donjohnson4347
    @donjohnson4347 Год назад

    Do you contract or squeeze glutes?

    • @TOMI_SWB
      @TOMI_SWB  Год назад

      Usually, I would loosen my lower body so it will go with the flow, and I will try to focus on keeping my arms locked (straight arms) and my scapula is protracted (which is pushing your back all the way up)

    • @donjohnson4347
      @donjohnson4347 Год назад

      @@TOMI_SWB ok, caz honestly I see you guys do it an it look easy but when I try it, it feels or seems impossible. So am just wondering if my technique is bad , 🤔 what is the right way to do it

    • @TOMI_SWB
      @TOMI_SWB  Год назад +1

      @@donjohnson4347 tbh before trying out the planche, I thought it was going to be easy as well 😄I have been training the planche since I got into calisthenics, and it will definitely take time and effort to get to the final progression which is the full planche. So besides the technique, I would recommend you increase your strength at the same time. Try to work more with the basic exercises combine with each of the planche progression and try to get comfortable with them before moving on to the next one. Also, the rest day will be important cuz the planche training will consume a lot of your strength, so make sure to space out some days so your muscles will have time to heal and recover. Furthermore, the most important thing to do is that you just have to work until you achieve it 💪🙌

    • @donjohnson4347
      @donjohnson4347 Год назад

      @@TOMI_SWB thanks for that.. I am going to try your 15min planche workout home first for a month and check on the progression

  • @manhtran2780
    @manhtran2780 7 месяцев назад

    excuseme, do u live in Vietnam or US ?

  • @Lewai-f7h
    @Lewai-f7h 8 месяцев назад

    once I made it I will comment under this comment again ( my current progress is that I can lean till the bottom of my ribs so not exacly my wasteline for pseudo push ups but I will get there ) cya all once I got it

  • @cmmss6612
    @cmmss6612 10 месяцев назад

    Honestly, i would say that the one leg variation is horrible even in the planche or front level. The move itself is asymmetry which makes your shoulders asymmetry. Working on a straddle variation will benefit more despite the difficulty due to it's symmetry.

    • @freehatespeech6804
      @freehatespeech6804 10 месяцев назад

      Just alternate which leg you extend, like when you do one armed push ups

    • @cmmss6612
      @cmmss6612 10 месяцев назад

      @@freehatespeech6804 actually even if you alternate it, it would be uneven. If you start with your right leg, then for a few second you switch to your left leg, your back muscle is already fatigued while holding your right one leg. Therefore it would cause lack of strength for the other side and cause asymmetry muscle development

    • @freehatespeech6804
      @freehatespeech6804 10 месяцев назад

      @612So the next workout, you start with the other leg. Problem solved. You are overcomplicating this. In the real world, people train one handed push ups, one armed chins, archer push ups, pistol squats, etc.

  • @manxonlamvvv2316
    @manxonlamvvv2316 Год назад

    Bụng còn mỡ thì tập planhce đc ko ạ hay mình phải tập đến khi 6 múi r mới đc tập planche ạ?

    • @TOMI_SWB
      @TOMI_SWB  Год назад +2

      Theo mình thì bạn không cần thiết phải tập đến 6 múi thì mới tập được planche, vì planche cần sự hỗ trợ của phần core strength (bạn có thể xem một số bài tập mình chia sẻ trong video mới nhất). Thêm nữa, bạn có thể tập song song cả hai bài, vừa tập planche và các bài bụng trong tuần.

  • @YoddhaChhetri
    @YoddhaChhetri Год назад

    I will do 20 sec tuck planche hold but i can't do avd tuck planche why?😢

    • @TOMI_SWB
      @TOMI_SWB  Год назад +2

      I think one of the reasons is that your body is not yet used to the adv tuck planche. I believed that if you could already hold 20 sec of the tuck planche then you will have enough strength to start training for the adv tuck, but now you just have to do the adv tuck more so your body will get more comfortable while holding it. For example, you can already do 10 push ups and now your goal is to do 20 push ups in a row. So in order to do so, you will have to increase the reps gradually until you finally reach 20 push ups. The same goes for training for the adv tuck, you just have to do it more and more until you could hold it, and don't worry if you could hold it for only 1 or 2s at first, just keep on doing it and I'm sure that you will be able to make progress faster 💪🙌

  • @stephenkrus
    @stephenkrus Год назад

    👑✨👍

  • @Fitandsketch
    @Fitandsketch Год назад +1

    Hi sir please find the attached file is scanned image in PDF format me know if you are u crazy and I will be like to Banta hai Boss season hi episode of the day of the day of the day of the day of the day of the day of the day of the day of the day hai yr vo to khelta raha tha kunjapuri hai aur sath men ek like aur share a option to learn planche hi nhi hai kya school me hai kya tu aara to be a option hi to all basic information ℹ️ℹ️ℹ️ℹ️ hi nhi aata na to bol Dena tha kunjapuri se khud 😮ko Jana 😢😢😢hai 😅😅kya hai pr kuch bhi to 🎉🎉paper bhi forward kr diya 🪔🪔🪔 hi 1:07 nahi hai kya school 😅hai 1:08 na 1:09 ki 1:09 uss 1:09 ki 1:09 tu khel ra hai yr dede na ho to learn planche hi I have 2 u can 😮be a option hi nhi aata na 😊to u all the best u are heu bhejde hai kya tu aaisa hi I was o k k s hi nhi hai uska me to tayar hai na 1:20 aaj tak 😊de 😊yr dede yr khelne ka case hai jj hi nahi tha na to learn one 1:23 handstand 30 tak ki uss same to 1:25 😢hi I was

  • @molive018
    @molive018 Год назад

    Whats good tommy

  • @tuanpham-bb1ct
    @tuanpham-bb1ct Год назад

    Anh ra video cho người việt mình xem đi

  • @tuanpham-bb1ct
    @tuanpham-bb1ct Год назад

    Bạn đến từ Việt Nam đúng không🇻🇳🇻🇳🇻🇳🇻🇳🇻🇳

  • @giangoquoc3413
    @giangoquoc3413 10 месяцев назад

    Dạy tiếng anh cho mình với bạn ơi. Nói hay quá chời.

  • @AdminAdminilka
    @AdminAdminilka 10 месяцев назад

    l will never be able to do full planche

    • @exu118
      @exu118 7 месяцев назад

      Ok, go cry silly

  • @deadkenetic2627
    @deadkenetic2627 Месяц назад

    The wrists...

  • @KH_Seven7
    @KH_Seven7 Год назад

    Việt Nam hả bạn:))

  • @LateNightChess
    @LateNightChess 10 месяцев назад +9

    This is so wrong! Pseudo planche pushups are more dofficult than tucked planche pushups if done correctly!

    • @A1ex.s.w
      @A1ex.s.w 7 месяцев назад +2

      No you're wrong tuck planche pushups with proper form is harder than moderate lean in pseudo planche lean pushups if you over lean you make it harder but higher risk of injury

    • @LateNightChess
      @LateNightChess 7 месяцев назад +2

      @@A1ex.s.w youre clueless! A pseudo planche pushup is nothing more than an assisted full planche pushup! If you do it with perfect form is way more difficult than a perfect form tucked planche pushup. “Moderate” lean only means not leaning forward enough. Youre proving yourself wrong! If you feel youre prone to injury if you lean more, then it means exactly what Im saying… youre not ready for that exercise yet and shouldve done a regression that suits your physical capacity at the time.

    • @A1ex.s.w
      @A1ex.s.w 7 месяцев назад +1

      @@LateNightChess pseudo planche lean pushups are literally progressions to learn tuck planche pushups and you're calling me clueless 🤦‍♂️

    • @LateNightChess
      @LateNightChess 7 месяцев назад +1

      @@A1ex.s.w yes youre clueless! Youre repeating the bs that the majority of calisthenics youtubers say!

    • @A1ex.s.w
      @A1ex.s.w 7 месяцев назад

      @@LateNightChess what you're saying is absolute bs tuck planche pushup is harder it even can be explained by looking at the mechanics involved. Tuck planche pushups create a greater lever arm for the pushing muscles (primarily the pectorals, triceps, and shoulders) to overcome. This increases the moment of force, requiring more muscle activation to generate sufficient force for movement.

  • @duckwarriror7237
    @duckwarriror7237 Год назад

    yếu vc

  • @catholiccubing9391
    @catholiccubing9391 2 месяца назад

    Jesus is the way to heaven

  • @neluon8535
    @neluon8535 Год назад

    fix your accent bro