Planche Progressions From Zero to Full & How To Unlock Them All | How To Planche For Beginners
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- Опубликовано: 2 окт 2024
- What's up bros 😎
In this video, I will share with you guys all the planche progressions that you will need to unlock before getting to the final result, which is the full planche hold
I will also share some exercises and tips on how to reach each progression faster and my personal training method to make the planche training more effective 💪
So make sure to stick with the video until the end, and if you find it helpful, a LIKE and SUBSCRIBE would be super appreciated 🙌
Well then, stay safe, stay healthy, stay workout, and enjoy the video!
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.
I can do planche,only 9 second
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
it depends, if you have been training calisthenics for a while especially with rings this stuff can come alot faster
Hmm, lets see how far i can get until may
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
I’m going to try it. Wish me luck. 🍀
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
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.
@@tulkasastaldo4114 That makes sense. How far are you in your planche journey? I've been training since May and got to simple tuck planche
@@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.
Focusing on leaning more is what I was missing. This helped a lot
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
Solid content!
Really good video dude.
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.
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
excuseme, do u live in Vietnam or US ?
pull ups are also a requirement in planche training so add them to your workouts guys
Good teach
W VIDEO, SIMPLE TO FOLLOW
"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)
I dont rlly see how this helps me with the planche
@@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🙏🏽🔥
@@michaelleonard2252 alr i respect it (i dont belive in god tho)💪
@@jessefn6967why
Amen brother
bro i can hold tuck planche with perfect form for 12-15 secs but i cant hold advanced tuck can anyone help 😢
Hey bro, try out this tip that I shared in a new advanced tuck tutorial video (ruclips.net/video/QDntr8JgzKQ/видео.html)
Brilliant tutorial. Great work.
Dạy tiếng anh cho mình với bạn ơi. Nói hay quá chời.
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.
Bạn đến từ Việt Nam đúng không🇻🇳🇻🇳🇻🇳🇻🇳🇻🇳
Nice Tutorial, greets from Berlin 😊
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.
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 💪🙌
@@TOMI_SWB thanks tomi👍
Fucking great my thick skater legs are pretty heavy but m getting closer than ever. So let's go
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
nice bro, go more tutorial, I'm still training an advanced closed planche
Subbed
yếu vc
This is definitely the best plan he progression video I have seen. Thank you so much for making this.
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
Anh ra video cho người việt mình xem đi
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
Việt Nam hả bạn:))
l will never be able to do full planche
Ok, go cry silly
how often did you train the horizon?
Best tuturial ever!
But no straddle planche and half lay planche?
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 🙌💪
Best tutorial ever . I’ve started Calisthenics 2 Months ago an my dream is to be able to do a full planche
halflay is the best way to get full planche so aim for that rather than doing straddle
But straddle looks cooler. And you can make straddle easier by splitting more if you have flexibility.
@@108mtsan if ur aim is full then practice what requires it. straddle is good if u want straddle
This is so wrong! Pseudo planche pushups are more dofficult than tucked planche pushups if done correctly!
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
@@Alex_svv 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.
@@LateNightChess pseudo planche lean pushups are literally progressions to learn tuck planche pushups and you're calling me clueless 🤦♂️
@@Alex_svv yes youre clueless! Youre repeating the bs that the majority of calisthenics youtubers say!
@@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.
i got the front lever in about a month, about to work on the planche. lets see
Excellent tutorial, spot on 🔥
i cant even hold at 4:39 meaby im doing it wrong wich muscle group are u activating?
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 💪🙌
Thanks bro❤
Why does my shoulder ligaments hurt for like 3 seconds after planche lean?
My forearm really hurts when doing tuck planche or other planche progressions what should I do?
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.
Just alternate which leg you extend, like when you do one armed push ups
@@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
@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.
Bụng còn mỡ thì tập planhce đc ko ạ hay mình phải tập đến khi 6 múi r mới đc tập planche ạ?
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.
Thats really help me alot
I like this. May i know how long did it take you to have your first full planche?
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 💪🙌
@@TOMI_SWB thank you.
@@TOMI_SWB yea normally i'd say it takes 6 months to 1 year
@@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 .
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
How often do you train planche?
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 💪🙌
Whats good tommy
Can you make a video on how to master the l sit on floor or parallets?
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 💪🙌
@@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?
Thanks 🙏👏👏
Is resistance band optimal?
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 💪🙌
@@TOMI_SWB thank you tomi, investing on a resistance band is a good idea.
👑✨👍
I can't go to advanced tuck planche at all. I've been stuck in tuck for 3 months
try reverse hyperextensions
practice i got advanced plance without doing tuck planche .. but i hv to work on protraction
Train ur shoulder harder
Do you contract or squeeze glutes?
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)
@@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
@@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 💪🙌
@@TOMI_SWB thanks for that.. I am going to try your 15min planche workout home first for a month and check on the progression
fix your accent bro
I will do 20 sec tuck planche hold but i can't do avd tuck planche why?😢
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 💪🙌