@@gunga2688 it's like a step for each exercice: 1st step: static hold. When you can't hold it, go to the 2nd block, or second step: resistance band hold. Etc....
Hi Adam. Could you make a video about Iron Cross tutorial. Would be interesting having your point of view man. Excellent video by the way, as usual with perfect gymnastics tips! ❤
This looks great ! But you do not mention the frequency of the training ? Can we do both training (the 5 blocks of FL and the 5 blocks of planche) in the same day ? Can we do it every day ? How are we supposed to use your 5 block method ?
Don’t forget… ground work is the real point: joint prep and basics. Once you have those right, progress in planche, fronr lever etc will ve way easier and smoother. Not coincidence our students get ring muscle up even in 2 sessions after joint prep and basic programs
I'm currently training for 3 years and achieved human flag without any special training for it, after 9 months training with bands unlocked bad form full front lever for 3 to 5 sec , but planche is something diffrent I cant even get to adv tuck planche its impossible :'D
Sounds very structured and informative. Thanks, will give it a try! For some reason I cannot perform well in the beginning .. yes, I do quite good 10-15 min warm up but yet.. So I usually put in the beginning 3 super sets of light push-pull exercises and my routine looks like that: 1a. High pull-ups 3-5 , 1b. Straight bar dips 5-7 (ass high) (3 supersets) 2a. Front Lever (Straddle atm) holds 5-10sec., 2b. Tuck planche holds 10sec. (3 supersets) 3a. Front Lever negatives 3-4, 3b. Planche leans holds 3x5sec (3 supersets) 4a. Body rows (feet up) 8-9, Pike pushups 5-7 (2-3 supersets) How do you think, is it good?
This basically how I train. I think achieving skills comes really down of just thinking logically and stop overthinking it. There is not a game changing excercise out there. Every body works different. But just spending as much time as possible in a movement and really try to understand it helps a lot. Maybe also something that didn’t get mentioned here is the intensity. I like to train at the beginning long combos with minimal to no rest to keep intensity high and then move to easier progressions. Great video overall tho
You take us to next level💪❤ I have question I 've learnt the back lever with hold 8 sec..and i am practicing handstand push up ..all this to reach the planch Do i practice planch and skip the handstand or continue th plan
This is a great question that I’m also wondering, I see that we can do this 3 times a week, and assume it’s best to add any other upper body exercises (for back most likely) and to just make it a complete upper body workout done 3 times a week. Is that correct? And would you do the other exercises after the focused work or mix it in?
Thanks a lot for the video! And you mentioned the basics at the first so that I can stop watching the video. Please can you also make a video on 'CORRECT WAY TO PROGRESS'. For example you said that I have to do 15 clean push-ups, I can do 1 for now. How do I progress correctly to 15 clean push-ups?!
Hi, I am 194 cm tall, is it even possible for me to do full planche? And thank you for this video, I had a similar approach for a long time, but I will implement some ideas mentioned in this video into my programm!
Full planche is hard to tell me personally I‘m 2m tall but I‘m more of a pull guy then push so it depends I guess. But I can do a front lever which I also thought would be impossible for my height but it definitely needs a lot of work good luck on your journey
If you goal is to impress women, slightly trained beach body with visible but not crazy abs beats everything. Training skills however will go way beyond that. You will basically look quite a bit too muscular for the average taste when you're advanced.
I do 1° 4° and 5°blocks for front lever, good progression 4 mounths bad form stradle 10 sec, good form single leg 20 sec Plache i forget, realy bad at it. Training for hspu
Guys im 186cm and 78 kg but i still have 15-16bf what should i do? should i do high carb diet or low carb diet? I eat 150gr of raw oats and 250gr of raw rice everyday and i do min 10k steps everyday and doing weighted calisthenics but i still cant lose my bodyfat
Calories in, calories out. If you’re need to cut your “calories in”, fats have over 2X the amount of calories than carbs and protein. That’s a good place to pull back a little.
You need to be in a caloric déficit in order to loose fat. And apparently you aren't. Get a calorie tracker online, see how much you should be eating to maintain your weight and take 500kcal to that number. That's your deficit. Focus on proteín. Aim for 1.8g to 2g per kg. High carb or low carb it's your choice. But carbs are your main source of energy, I wouldn't cut them and go into a Crash diet.
Whats a good base strength Adam for skills? Im 70kg 174cm. Currently I can do 40kg 1RM pull up and ring push up with good form. Should I keep upping weighted strength? Or should I begin with skill training?
Hello, I have a specific question about the order of exercises based on importance. I'm training for strength right now with 3x4 weighted pull ups and dips, my main goal is to achieve a one arm pull up. I also like the Front Lever, but it's a secondary goal, do you think it's realistic to do in one session: 3x4 pull ups > 3x4 dips > 3 sets of front lever (raises or holds? not sure) > 3 sets of elevated pike push ups twice a week? In the hope that I can still progress on my pulling strength but also in the front lever on the side so that when I finally reach the one arm pull up, I can dedicate more time and effort to the front lever.
Get your weighted pull-ups up to +60% BW for reps & you’ll automatically be able to do a one arm PU& full FL, with a bit practice. Ian barseagles 2 sets till failure method rlly helped me to constantly add 5kg to my 10rep max every month
Thank you for the information, really beneficial, related to this topic will training for skills only will make us lose the strength or is there anyway to progress in strengths and skills in the same time ?
@@GymnasticsMethod can you do a video in the future about how to combine strength training with skill training, and how to progress in them simultaneously, please ?
Get some resistance bands and perform sets of assisted pullups and chinups. You can also perform negatives where you assist yourself to the top, and slowly lower yourself down
If you're sticking to just calisthenics, negatives, carefully. Otherwise, could use lat pulldowns to make the progressive overload easier. Yes, there's more to the pull-up than just the pull, but the STRENGTH component can be covered by both exercises.
Implement dragon flag, plus banded full holds. I had similar experience and banded holds changed the game. Also if you apply this method, you’ll surely get there
my arms often shakes when holding the starting position for dips especially when tired. but i can do dips just fine with good form. is there any specific prehab i should be doing? it’s making it so hard to train things like L-sit
@@GymnasticsMethod i’m taking a break from static skills now because of this problem. i’m planning to just follow your prehab routine first before jumping back in. but is there any specific exercises for that straight arms stability i seem to be lacking
@@randomjoe4166 well, shaking means you lack rotational control of the arms. They rotate left and right wise, fast, causing shake. Try to incorporate other ways to get the same movement with less effort, like an assisted dip machine or band. Work on controlling the rep, every rep. Perhaps you lack sugar and salt if none of the above fix it. Or lack of sleep. Or stress.
Have train consistently and you need to have straight arm strength not bent arm like in dips it may help a little but you need to do specific exercises for planche
Thanks bro for planche but for frontlever just do dragon flag and weightpull up and increase weight time to time you will achieve front lever in less than 2 months or just in 3 days lile i do
@@stanislavsimeonov5431 When you link me to someone who can planche in 3 months at 6' + you'll have an argument little fella. There's a reason literally every decent gymnast in history is tiny.
@@freshdt5672 No it's not easily achievable, many skills are literally not possible if you're too tall no matter how much you train. I've been doing calisthenics for 4-5 years, height is a huge part of it.
Click bait. Only a novice gymnast or experienced acrobat would achieve full planche in 3 months. Anyone who's trained planche from zero would know this isn't possible as mentioned in this video. Unsubscribe
It’s not clickbait; it’s your problem with understanding. No one said that he started from scratch with zero experience. The point is that he got into it after doing joint preparation and building a solid foundation with basics. He had never dealt with the planche before, and that’s how he learned it in three months. But this is clear from the video if you go beyond reading the title.
@@GymnasticsMethodyour title is exactly Master the Planche or Front Lever in just 3 months. Adding a question mark at the end of it does not make it not click bait. Click bait is when you are not being specific. 3 months is barely enough time to get the advanced tuck planche or straddle front lever. If you meant from straddle to full in 3 months then that is possible, but your title does not suggest that. Click bait titles make channels lose their credibility. You have many great videos, even this one. But your title is click bait none the less
@@xyrus29 welcome on RUclips. Whether it’s clickbaity or not is a matter of opinion, but what really matters is the content of the video; this isn’t a platform for just looking at titles and thumbnails. Using ‘?!’ doesn’t make it clickbaity based on common sense. The video could even be about how the whole thing is impossible. However, as stated and written before, it’s possible to achieve a straddle planche in 3 months with the right foundations, and there are real-life examples to prove it. To put together the full picture, it takes understanding and a longer attention span; that’s why this is on RUclips and not on TikTok.
1st block: static holds
2nd block: resistance band holds
3rd block: negatives
4th block: push/pull exercices
5th block: supplementary exercices
For static holds, does one attempt count as a set? How to structure those?
@@ahmad_yk I believe it's more about holding for time. For example, 2 - 4 sets of 20 seconds hold of a front lever progression
What is block mean?
@@gunga2688 it's like a step for each exercice: 1st step: static hold.
When you can't hold it, go to the 2nd block, or second step: resistance band hold. Etc....
1st block: Static holds 3-4 sets
2nd block: Band assisted holds
3rd block: Negatives 2-4 sets
4th block: Normal push/pull exercise 2-4 sets
5th block: Isolation sets
Thank you for the concise guide! My workouts improve every time after watching your videos. 🙌
Block 1: Statics
Block 2: (optional): Assisted
Block 3: Dynamics with SA
Block 4: Dynamics with BA
Block 5: Accessory
I'll give it a try!
Hi Adam.
Could you make a video about Iron Cross tutorial. Would be interesting having your point of view man. Excellent video by the way, as usual with perfect gymnastics tips! ❤
Perfect path
💪
this vedio is so helpfull to me .Thanks Gymnastics movement
This looks great !
But you do not mention the frequency of the training ? Can we do both training (the 5 blocks of FL and the 5 blocks of planche) in the same day ? Can we do it every day ? How are we supposed to use your 5 block method ?
same doubt bro but i do 3days workout continusoly and1day rest pattern
thank you, this is very easy to understand and apply to my practice
Anying wilkay 0g nyasar kemari
Glad it was helpful!
Thanks, very promising! But it would be important to have some indication about frequency of training, specifically for such static holds method.
Planche in 3 months. I would sell both my arms for it
Don’t forget… ground work is the real point: joint prep and basics. Once you have those right, progress in planche, fronr lever etc will ve way easier and smoother. Not coincidence our students get ring muscle up even in 2 sessions after joint prep and basic programs
How would you do a planche without your arms ?
Easier to sell legs. You'd get planche immediately after.
@@Y0u-R0ckthe key to master calisthenics
Then you can achieve it
Awesome video as usual bro. Long time sub from 🇳🇿Aotearoa🇳🇿
Appreciate it!
I'm currently training for 3 years and achieved human flag without any special training for it, after 9 months training with bands unlocked bad form full front lever for 3 to 5 sec , but planche is something diffrent I cant even get to adv tuck planche its impossible :'D
For planche, ridiculous preparations like scapula push ups are key… if you have stable scapula, the game gets easier with the progressions
Thanks, I will focus on them
@@GymnasticsMethodcan I do scapula pushups everyday?
You gonna have to take atleast two days so your muscles could heal and get stronger. @@_mariko791
Sounds very structured and informative. Thanks, will give it a try!
For some reason I cannot perform well in the beginning .. yes, I do quite good 10-15 min warm up but yet.. So I usually put in the beginning 3 super sets of light push-pull exercises and my routine looks like that:
1a. High pull-ups 3-5 , 1b. Straight bar dips 5-7 (ass high) (3 supersets)
2a. Front Lever (Straddle atm) holds 5-10sec., 2b. Tuck planche holds 10sec. (3 supersets)
3a. Front Lever negatives 3-4, 3b. Planche leans holds 3x5sec (3 supersets)
4a. Body rows (feet up) 8-9, Pike pushups 5-7 (2-3 supersets)
How do you think, is it good?
very informative and detailed thank you!!
You're very welcome!
This basically how I train. I think achieving skills comes really down of just thinking logically and stop overthinking it. There is not a game changing excercise out there. Every body works different. But just spending as much time as possible in a movement and really try to understand it helps a lot. Maybe also something that didn’t get mentioned here is the intensity. I like to train at the beginning long combos with minimal to no rest to keep intensity high and then move to easier progressions. Great video overall tho
Thanks😊
Welcome 😊
You take us to next level💪❤
I have question
I 've learnt the back lever with hold 8 sec..and i am practicing handstand push up ..all this to reach the planch
Do i practice planch and skip the handstand or continue th plan
For static holds, does one attempt count as a set? How to structure those?
How many times per week? Also can I train both front lever and planche in the same session? How would you structure it? Thanks
This is a great question that I’m also wondering, I see that we can do this 3 times a week, and assume it’s best to add any other upper body exercises (for back most likely) and to just make it a complete upper body workout done 3 times a week. Is that correct? And would you do the other exercises after the focused work or mix it in?
@@MsChris2300er after the focused skill spécificité or on a seperate day
Thanks a lot for the video! And you mentioned the basics at the first so that I can stop watching the video. Please can you also make a video on 'CORRECT WAY TO PROGRESS'. For example you said that I have to do 15 clean push-ups, I can do 1 for now. How do I progress correctly to 15 clean push-ups?!
Knee push ups. Too hard? Regress to wall push ups. Too hard? Stand straighter.
Watch my older videos, they are all about that!!
thank you
Welcome!
Hi, I am 194 cm tall, is it even possible for me to do full planche? And thank you for this video, I had a similar approach for a long time, but I will implement some ideas mentioned in this video into my programm!
@@joseftucek3231 tall people are better in vertical type exercises. Handstands, deadlift.
Everything is possible. With this tall it’s challenging, but time will pass anyways. If you train smart and consistently, you’ll get there.
Full planche is hard to tell me personally I‘m 2m tall but I‘m more of a pull guy then push so it depends I guess. But I can do a front lever which I also thought would be impossible for my height but it definitely needs a lot of work good luck on your journey
Is there a way to know if your bicep tendons are strong enough to start learning the planche?
Strengthening those tendons is part of the journey but if the progressions are here for your Joints you can do light straight arm curls
I'm not quite sure but back lever is good for strengthening the biceps tendons; also the biceps curls on rings or lower bars.
Can you put on notificable muscle mass with static/isometric exercises ?
If you goal is to impress women, slightly trained beach body with visible but not crazy abs beats everything. Training skills however will go way beyond that. You will basically look quite a bit too muscular for the average taste when you're advanced.
how about how many times a week to do this? Upper 3x a week with a rest day after? Or push/pull/rest 2x a week?
How many reps per set ? till muscle failure ? how many times per week ?
I do 1° 4° and 5°blocks for front lever, good progression 4 mounths bad form stradle 10 sec, good form single leg 20 sec
Plache i forget, realy bad at it.
Training for hspu
Ty
Welcome!
Do you just work up the blocks if you’re training for a skill?
do you have to do all these blocks to achieve the skill?
Guys im 186cm and 78 kg but i still have 15-16bf what should i do? should i do high carb diet or low carb diet? I eat 150gr of raw oats and 250gr of raw rice everyday and i do min 10k steps everyday and doing weighted calisthenics but i still cant lose my bodyfat
Calorie deficit.
@@bennidamole3703 i know bro but im already on calorie deficit. I eat max 2.5k calories and do 10k steps everday but as i said i cant burn fat.
Calories in, calories out.
If you’re need to cut your “calories in”, fats have over 2X the amount of calories than carbs and protein. That’s a good place to pull back a little.
low anything but protein diet 😅
You need to be in a caloric déficit in order to loose fat. And apparently you aren't. Get a calorie tracker online, see how much you should be eating to maintain your weight and take 500kcal to that number. That's your deficit. Focus on proteín. Aim for 1.8g to 2g per kg. High carb or low carb it's your choice. But carbs are your main source of energy, I wouldn't cut them and go into a Crash diet.
is it better to learn bent arm planche before handstand push ups?
Dunno what to chose between PPPU and Tuck Planche PU
With PPPU you can lean more so its better for the next progression ?
Whats a good base strength Adam for skills? Im 70kg 174cm. Currently I can do 40kg 1RM pull up and ring push up with good form. Should I keep upping weighted strength? Or should I begin with skill training?
This is more than great to get started. Check my video on the order of staric skills and you should get started like that
@@GymnasticsMethod Great to know, thanks!
Hello, I have a specific question about the order of exercises based on importance. I'm training for strength right now with 3x4 weighted pull ups and dips, my main goal is to achieve a one arm pull up. I also like the Front Lever, but it's a secondary goal, do you think it's realistic to do in one session:
3x4 pull ups > 3x4 dips > 3 sets of front lever (raises or holds? not sure) > 3 sets of elevated pike push ups twice a week?
In the hope that I can still progress on my pulling strength but also in the front lever on the side so that when I finally reach the one arm pull up, I can dedicate more time and effort to the front lever.
Get your weighted pull-ups up to +60% BW for reps & you’ll automatically be able to do a one arm PU& full FL, with a bit practice. Ian barseagles 2 sets till failure method rlly helped me to constantly add 5kg to my 10rep max every month
@@Gmindset-tx5uk What's this 2 sets method?
Do you have any recommendations for quality wooden parallettes bars in the states? The smaller ones, not so much the bigger ones.
Front lever took me almost 1.2 years to learn.By this this I don't think planche is even possible for me.
You got this my man
Thank you for the information, really beneficial, related to this topic will training for skills only will make us lose the strength or is there anyway to progress in strengths and skills in the same time ?
Absolutely
@@GymnasticsMethod can you do a video in the future about how to combine strength training with skill training, and how to progress in them simultaneously, please ?
Terima Kasih
Halo, siapa nama kamu? saya berasal Dari Philippines hehe
@@Yonestyle nama saya adi. Indonesia
Handstand tutorial pls❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
Will do! Check my other handstand videos in the meantime
Should we be doing all 5 blocks in one session?
Yes if you can
I stuck at 1 Pull up and 1 Chin Up
Any advice to increase reps of it?
Although i can dead hang for 1 Minute
Get some resistance bands and perform sets of assisted pullups and chinups.
You can also perform negatives where you assist yourself to the top, and slowly lower yourself down
If you're sticking to just calisthenics, negatives, carefully. Otherwise, could use lat pulldowns to make the progressive overload easier.
Yes, there's more to the pull-up than just the pull, but the STRENGTH component can be covered by both exercises.
Sir i 'm training for front lever for 5 month i have good stradle and full with bad form and i'm stuck
Implement dragon flag, plus banded full holds. I had similar experience and banded holds changed the game. Also if you apply this method, you’ll surely get there
How many times a week?
3 times
hi. how many times a week do you need to do 5 blocks?
At least 4 times
Im at half Lay Planche for 4 - 5 sec hold...i stay to do 4 sets of my half planche max hold or i can do some full planche Attempts before ?
You can try attempts even if it’s just 2-3 sec. And do the rest like I explained in the video. Banded full holds can be game changers
@@GymnasticsMethod Okay Thanks man !
@@GymnasticsMethodsir , its possible to training front lever and planchie on the same time ?
hey man cant feel my back during inverted rows
Check my videos on the topic
Try retracting your scapulas before pulling, and pull your elbows behind your body!
my arms often shakes when holding the starting position for dips especially when tired. but i can do dips just fine with good form. is there any specific prehab i should be doing? it’s making it so hard to train things like L-sit
Isometric holds
Statics have basics as well. L-sit, shoulder stand, elbow lever, handstand
@@GymnasticsMethod i’m taking a break from static skills now because of this problem. i’m planning to just follow your prehab routine first before jumping back in. but is there any specific exercises for that straight arms stability i seem to be lacking
you mean just holding the dips position?
@@randomjoe4166 well, shaking means you lack rotational control of the arms. They rotate left and right wise, fast, causing shake. Try to incorporate other ways to get the same movement with less effort, like an assisted dip machine or band. Work on controlling the rep, every rep. Perhaps you lack sugar and salt if none of the above fix it. Or lack of sleep. Or stress.
Bro i am 165 cm and 67 kg with a 30kg dips for reps
Can i get straddle in a year?
Have train consistently and you need to have straight arm strength not bent arm like in dips it may help a little but you need to do specific exercises for planche
Why do you need to learn it in one year? You got a life to Workout so take your time to learn it properly
Easily!
@@snorlex7561 right im 16 i have at least 15 more years
I got straddle front lever with no training other than weighted pulls and 2 weeks of tuck FL ROW LOL@@snorlex7561
Thanks bro for planche but for frontlever just do dragon flag and weightpull up and increase weight time to time you will achieve front lever in less than 2 months or just in 3 days lile i do
Does this work guys ?
not 3 months, unfortunately bro is preaching method for planche without having a good full planche 💀
3 month 💀💀💀
After doing 2 years of push-ups, I can finally, finally do THREE seconds of TUCKEDDDD planche😀
Classic video which absolutely doesn't give u front or planche in 3 months.
Step 1: Get chicken legs
Step 1: Be short
In your case, step 1: complain like a lil girl
@@stanislavsimeonov5431 When you link me to someone who can planche in 3 months at 6' + you'll have an argument little fella. There's a reason literally every decent gymnast in history is tiny.
@@Koroarwhy do you have to get it in 3 months, obviously it’s gonna be harder if you’re taller but who cares it’s still easily achievable
@@freshdt5672 No it's not easily achievable, many skills are literally not possible if you're too tall no matter how much you train. I've been doing calisthenics for 4-5 years, height is a huge part of it.
@@Koroar unless ur like 6’4” maybe you’re a 🐱
Click bait. Only a novice gymnast or experienced acrobat would achieve full planche in 3 months. Anyone who's trained planche from zero would know this isn't possible as mentioned in this video. Unsubscribe
It’s not clickbait; it’s your problem with understanding. No one said that he started from scratch with zero experience. The point is that he got into it after doing joint preparation and building a solid foundation with basics. He had never dealt with the planche before, and that’s how he learned it in three months. But this is clear from the video if you go beyond reading the title.
Oh, and not full but straddle planche… big difference
@@GymnasticsMethodyour title is exactly Master the Planche or Front Lever in just 3 months. Adding a question mark at the end of it does not make it not click bait. Click bait is when you are not being specific. 3 months is barely enough time to get the advanced tuck planche or straddle front lever. If you meant from straddle to full in 3 months then that is possible, but your title does not suggest that. Click bait titles make channels lose their credibility. You have many great videos, even this one. But your title is click bait none the less
@@xyrus29 welcome on RUclips. Whether it’s clickbaity or not is a matter of opinion, but what really matters is the content of the video; this isn’t a platform for just looking at titles and thumbnails. Using ‘?!’ doesn’t make it clickbaity based on common sense. The video could even be about how the whole thing is impossible. However, as stated and written before, it’s possible to achieve a straddle planche in 3 months with the right foundations, and there are real-life examples to prove it. To put together the full picture, it takes understanding and a longer attention span; that’s why this is on RUclips and not on TikTok.
Dangerous and ridiculous claim really. Anyone doing a planche knows well. 3 months is a joke.
my wrist is screaming