dude you're awesome, I've been struggling to find a free program because all of other athlete are selling theirs welp can't blame them,but thanks so much
yo bro I can't describe how gratefull I am. I've been looking foor good scheduling advise and information for a while and here you summarised a clean, adjustable plan for everyone for free! Thanks sooooo much, especially those spreadsheets are incredibly helpfull!
Bro, Im here to thank you, this is the third week that im using this model of workout and I saw a lot of progress in my shoulder and scapula strength, It worked a lot even im 80kg, thanks a lot for ur content ❤
Borther i cannot explain how thankful i am and many other athletes stuck at progress! I just starting this type of volume and intensity by finding out that this works best by myself. After i am going to do my last week of high intensity i will try this workout. Thanks Thanks Thanks
Yes, just do the regular planche training stuff but on the floor. I pretty much learnt a bad form straddle planche without paralletes and actually hate paralletes because I can't properly push/balance on it. For gripwise, like most mention, you probably have to turn your hands out quite a bit like 45° or greater. Personally, I can keep mine at 45° or slightly less because my wrists are more flexible than average (I think), but it's probably not a good grip if you lack the mobility. Of course mobility can be increased through training but just make sure to not injure yourself if you're using such a pronated grip.
I am trying this method to help me learn the tucked planche from zero! Hope it helps! I started by lots of band scapular pumps by raising the hands to activate my serratus anterior. And dips to start basic hypertrophy! Thank you very much for your logic sharing!
@@TheJackedVegan Its very difficult to be disciplined😢I have to rewatch your videos to relearn and stick to your logic. Still, I can see a little bit gains after a period of time, I got my first 1s Full FL from 10s single leg FL and handstand press from zero.
@@TheJackedVegan Hey Jake. I recently started my planche journey again. This time is different, I am using the combo method to train. I just got skyrocket progress in a half a month from tuck planche to adv tuck planche. Maybe I can get full very soon idk. But calisthenics changed so much and we all got new knowledge to progress. Cheers!
@@TheJackedVegan this is a unique training method and you explained it very well in this video (also in the other two). now i have created a training plan for the back lever pull up.
Thanks bro, 10/10 for your tips. I don't ahve a specific program, but i do train 4-5 days a week with alterations. When muscle tired you need rest-a break-a day off. Holding wise, I do 3 to 5 sets of 5 to 10sec and depends on the day. I follow what my body tells me not forcing to its limit and hurt mydelf.
1. The days of the workouts are in the program when you set the start date! 2. I waited 3mins for the first two static exercises. and 2mins for accesories 3. I'm still figuring that out! I've not decided to go and work on my full planche again, however I'm not sure if this is too soon. If I find its not working I'll start this exact program over again and increase the volume/intensity slightly so there I'm still progressively overloading. Hope this helps.
broo whats that at 14:45 😆 anyway super nice video I will use this type of program and will see what I get in lile 1 month. now the goal is to get a clean line of the straddle plance cuz I’m holding it with low legs right now…. I will update you man and thanks for the tips🙌
I love his program, had done it in the past and I the strength gains you can get in a short amount of time was insane, so when applied to cali I wanted to know if it’d be the same and it seems similar but gotta watch out for injuries
@@TheJackedVegan A lot of the principles to build strength/hypertrophy remain the same across different disciplines. Sport specificity is the main difference. I learned a lot more from the Powerlifting/Olympic Weightlifting community about how to program haha.
Very useful video and can see the hard work that's gone in to it! For scapula push ups, do you depress / elevate your scapula when doing these, or just keep the shoulder neutral? I find it a really awkward exercise for me (think it's due to previous injuries!) The hand turned out position is also useful, I'll give that a go!
yes you protract and retract your shoulders blades while either keeping the shoulders depressed (in the socket) or moving them back and forth as well if you want to work on your depression activation too
Hey Jacked Vegan I wanted some of your tips on what to do with tendon strain. Do you change your program when you feel that your tendons are starting to feel sore/overused? Just wanted some general advice on what to do to prevent overuse of the tendon. In my experience my goals usually get stunted by tendon overuse and have to take large blocks of training devoted to basics or hyper trophy
Yes If I keep getitng injured then its time for a new approach. I'm either doing too much of something ( whats aggravating the injury) and too little of something (strengthening the weak link) so figure out what those two are and change your program accordingly. Then rest and ice the area usually helps.
What are your top 3-5 books that you’d recommend for programming and general strength training? I’m trying to avoid junk books or books that won’t benefit me greatly
Just like @Yo Poto said, overcoming gravity is pretty much my go to. Not everything is relevant in there for calisthenics but it is very very specific as it’s bodyweight and gymnastics orientated. I have heard good thinks in the powerlifting world about programming by Dr. Mike Israetel but I haven’t read these
I figured something great that worked for me to increase the effectiviness of my strength I'll do a planche randomly in the day with boots on or any other weight or just do the hardest progression you can Then later in the day when you do your planche workout you are so much more stronger because you tricked your brain xD Placebo your planche :) how it looked for me: My planche varies in strength so many times I do full planche its like 3 seconds and max 7 But when I did like an hour before my workout ofcourse with a small warmup with heavy boots like 3-2 seconds my body thought thats my strength today but then in the workout I did with no boots and I was just able to hold clean form for more then 10seconds easily you just feel so strong after removing weights with a break between
Love the video bro! I am experiencing similar issues with my front lever progress, so this video is exactly what I need! I have a question though, is there a way to adapt the program to my level, because the 1RM inputs in the excel sheet don't seem to influence the hold times / reps in the program?
Yeah the 1RM maxes are just for reference. At some point I hope to figure out a decent relationship between Max hold and duration you should train at but this will take more testing. I would say adjust the exercises and use of bands but just try to follow the same general principles of having a stage where you work on long holds, then start reducing volume and increasing the intensity
Thanks for the deep information about the volume and intensity programming bro ❤️ But how many workouts are there in 5th week while testing max? And how much sets of max?
Check the program in the description, its 2 workouts that week. and is 1 max hold but of course you're doing warmup sets before this of holds. But I did more like 4 max holds even though I programmed just one max hold
Thank you. I tried your program with easier planche progression and after the first day i feel much exhausted. I need two days to recover. Should i cut some exercise , Or my body will adapt ? How difficult my training should be?
Yea it may be too much volume or intensity for you right now, but you can try it for a few weeks to see if your body adapts also, because maybe in the past you weren’t doing enough volume to progress, hard for me to say without knowing your training history!
To a point, there is a point where it’ll be optimal but for each person this is different because of our body structure, try to find the best width for you (usually shoulder width) and use this everytime to keep it consistent
Thats what people usually do haha, I think is not optimal to train at that high intensity constantly. That's what I've found for myself anyway, and Im seeing more and more experts aren't training like that either
@@TheJackedVegan ya I've been doing high high intensity for about 6 months . I can straddle planche for like 3 seconds before my hips go to low. But I'm finding I'm to fatigued 90 percent of the time and constantly having to take 1 week breaks
This was literally me about 12 weeks ago, felt like I needed a week off every 3 weeks.. after this program though I felt like I could keep going for another week or two. Definitely try out the switch between low and high intensity look up DUP programming
Hi!!! i just wanted to say that you made a mistake in your planche, your elbow are internally rotated, and bc of that u are using more of the lateral deltoid to compensate. maybe you should take a step back and start to relearn with external rotation, with your biceps poiting forward. probably u could talk to sergeykitaev and he will help u! nice content
🤝 FOR AFFORDABLE PLANCHE PERSONAL TRAINING BECOME A YT CHANNEL MEMBER!
ruclips.net/user/TheJackedVeganjoin
thats so kind that you put the weeks of research, reading etc. in a 15 min video for us!🙏
Wanted to do it for you guys but also me to see if all the science and principles really worked! Glad it did try it in the end!
@@TheJackedVegan love the content, keep doing!
dude you're awesome, I've been struggling to find a free program because all of other athlete are selling theirs welp can't blame them,but thanks so much
Beautiful video, thx for showing all this stuff, now i understand a lot more the planche and front process
Glad it could help you 🙌🏾
yo bro I can't describe how gratefull I am. I've been looking foor good scheduling advise and information for a while and here you summarised a clean, adjustable plan for everyone for free! Thanks sooooo much, especially those spreadsheets are incredibly helpfull!
Bro, Im here to thank you, this is the third week that im using this model of workout and I saw a lot of progress in my shoulder and scapula strength, It worked a lot even im 80kg, thanks a lot for ur content ❤
You are right about work to rest ratio. If you train until failure you will have to rest more to train again.
Honestly this video is so hype thanks for the content man I'm putting it into my own program right now let's see where I'm at by Halloween
You are legit the best calisthenics content creator, not even exaggerating.
Damn thanks so much, best complement I could receive
Man that membership tag looks nice, yall should get one too🥳
Facts 🔥
Amazing progress my brother thx for sharing all this quality information and your trainings, that's exactly what we need, keep it up you're a beast💯
It's my pleasure bro, just glad I can help you guys out
Borther i cannot explain how thankful i am and many other athletes stuck at progress! I just starting this type of volume and intensity by finding out that this works best by myself. After i am going to do my last week of high intensity i will try this workout. Thanks Thanks Thanks
It’s the biggest ‘hack’ I’d give anyone, it literally transformed my form glad you’re seeing the same results too
@@TheJackedVegan Brother that program did not get sent to me even i wrote my email.
Send me your email directly, you’ll find my email on the about page of the channel and I’ll send it
Amazing video bro! Thank you for coaching us through this planche journey ✊🏾💯
Glad I could help bro
Is it possible to get Planche without Parallets?
Yes my bro, you can do it.. Make sure your thumbs and your biceps face forward, do a shoulder depression and protract your scapulas.
Definitely g a lot of people have got it without paras
Yes, But you need to press with your thumbs so hard
Yes, just do the regular planche training stuff but on the floor. I pretty much learnt a bad form straddle planche without paralletes and actually hate paralletes because I can't properly push/balance on it.
For gripwise, like most mention, you probably have to turn your hands out quite a bit like 45° or greater. Personally, I can keep mine at 45° or slightly less because my wrists are more flexible than average (I think), but it's probably not a good grip if you lack the mobility. Of course mobility can be increased through training but just make sure to not injure yourself if you're using such a pronated grip.
Yes but it's harder on the wrists and can cause injuries much easier.
Love and respect for you brother, this video is 🔥🔥🔥🔥
Thanks so much bro glad you got value
I am trying this method to help me learn the tucked planche from zero! Hope it helps! I started by lots of band scapular pumps by raising the hands to activate my serratus anterior. And dips to start basic hypertrophy! Thank you very much for your logic sharing!
Let me know how it goes! and definitely work on those basics, dips pushups and pullups and pike pushups its gonna help a lot at the stage you're in
@@TheJackedVegan progress will be updated 🔜 with u
@@TheJackedVegan Its very difficult to be disciplined😢I have to rewatch your videos to relearn and stick to your logic. Still, I can see a little bit gains after a period of time, I got my first 1s Full FL from 10s single leg FL and handstand press from zero.
@@TheJackedVegan Hey Jake. I recently started my planche journey again. This time is different, I am using the combo method to train. I just got skyrocket progress in a half a month from tuck planche to adv tuck planche. Maybe I can get full very soon idk. But calisthenics changed so much and we all got new knowledge to progress. Cheers!
I watched so many videos about Training plans and your is the best. I love this Video.
HUGE COMPLIMENT! THANKS!!
What made this the best?
@@TheJackedVegan this is a unique training method and you explained it very well in this video (also in the other two). now i have created a training plan for the back lever pull up.
Thanks bro, 10/10 for your tips. I don't ahve a specific program, but i do train 4-5 days a week with alterations. When muscle tired you need rest-a break-a day off. Holding wise, I do 3 to 5 sets of 5 to 10sec and depends on the day. I follow what my body tells me not forcing to its limit and hurt mydelf.
W video like always 🔥🔥🔥
I just shared this video in a Caribbean calisthenics group
Thank you for doing that bro!
1-Which days of the week did you work out?
2-How long were your wait times between sets?
3- Where do you start on week 7 after deload week?
Thank you.
1. The days of the workouts are in the program when you set the start date!
2. I waited 3mins for the first two static exercises. and 2mins for accesories
3. I'm still figuring that out! I've not decided to go and work on my full planche again, however I'm not sure if this is too soon. If I find its not working I'll start this exact program over again and increase the volume/intensity slightly so there I'm still progressively overloading. Hope this helps.
@@TheJackedVegan thank you for your reply and great video.
4- which bands were you using for the presses in order to get those high numbers and did you do them in straddle then moved into tuck? Thanks again
@@JoseGontijo82 he answers those questions at video and in the second page of the programme
broo whats that at 14:45 😆 anyway super nice video I will use this type of program and will see what I get in lile 1 month. now the goal is to get a clean line of the straddle plance cuz I’m holding it with low legs right now…. I will update you man and thanks for the tips🙌
great explanation brother thos is going to help me a lot I have every other hold but still working on this one.
Big up to UK calisthenics content creator!! 🙏🙏
Again one of the best compliments you can give me man. Appreciate it!
Solid application of Candito's programming to Cali
I love his program, had done it in the past and I the strength gains you can get in a short amount of time was insane, so when applied to cali I wanted to know if it’d be the same and it seems similar but gotta watch out for injuries
@@TheJackedVegan A lot of the principles to build strength/hypertrophy remain the same across different disciplines. Sport specificity is the main difference. I learned a lot more from the Powerlifting/Olympic Weightlifting community about how to program haha.
Eeee man, good job 🔥🤟
I'ma give it a try too. Great video :)
Let me know how it goes FL0W!
@@TheJackedVegan sure thing bro💪
Very useful video and can see the hard work that's gone in to it!
For scapula push ups, do you depress / elevate your scapula when doing these, or just keep the shoulder neutral? I find it a really awkward exercise for me (think it's due to previous injuries!) The hand turned out position is also useful, I'll give that a go!
yes you protract and retract your shoulders blades while either keeping the shoulders depressed (in the socket) or moving them back and forth as well if you want to work on your depression activation too
quick question, in 9:38 which is the lighter band the green or red band. which is the heavy one?
Green band is heavier - 50% meaning you are holding up approximately 50% of your own bodyweight with your own strength
2:35 damn those hammies tho
Hey Jacked Vegan I wanted some of your tips on what to do with tendon strain. Do you change your program when you feel that your tendons are starting to feel sore/overused? Just wanted some general advice on what to do to prevent overuse of the tendon. In my experience my goals usually get stunted by tendon overuse and have to take large blocks of training devoted to basics or hyper trophy
Yes If I keep getitng injured then its time for a new approach. I'm either doing too much of something ( whats aggravating the injury) and too little of something (strengthening the weak link) so figure out what those two are and change your program accordingly. Then rest and ice the area usually helps.
What are your top 3-5 books that you’d recommend for programming and general strength training? I’m trying to avoid junk books or books that won’t benefit me greatly
Overcoming gravity is a must have 👍
Just like @Yo Poto said, overcoming gravity is pretty much my go to. Not everything is relevant in there for calisthenics but it is very very specific as it’s bodyweight and gymnastics orientated. I have heard good thinks in the powerlifting world about programming by Dr. Mike Israetel but I haven’t read these
@@TheJackedVegan I’ve heard some mixed reviews regarding Overcoming Gravity but they’re in favour of good tbh. I guess I’ll check it out
I figured something great that worked for me to increase the effectiviness of my strength
I'll do a planche randomly in the day with boots on or any other weight or just do the hardest progression you can
Then later in the day when you do your planche workout you are so much more stronger because you tricked your brain xD
Placebo your planche :)
how it looked for me: My planche varies in strength so many times I do full planche its like 3 seconds and max 7
But when I did like an hour before my workout ofcourse with a small warmup with heavy boots like 3-2 seconds my body thought thats my strength today but then in the workout I did with no boots and I was just able to hold clean form for more then 10seconds easily you just feel so strong after removing weights with a break between
Interesting method, I might give this a try!
Inspiring video as always! I will give these training methods a go especially for my front lever pull-ups! What's your weight bro?
Thanks again bro for watching! I'm 70kg now, on a cut now to lose weight and get lighter went from 74kg to 70 now
Love the video bro! I am experiencing similar issues with my front lever progress, so this video is exactly what I need! I have a question though, is there a way to adapt the program to my level, because the 1RM inputs in the excel sheet don't seem to influence the hold times / reps in the program?
Yeah the 1RM maxes are just for reference. At some point I hope to figure out a decent relationship between Max hold and duration you should train at but this will take more testing. I would say adjust the exercises and use of bands but just try to follow the same general principles of having a stage where you work on long holds, then start reducing volume and increasing the intensity
@@TheJackedVegan that's completely fair, thanks for the extensive response and best of luck with your planche journey 💪
Do you still train your chest like weighted dips when training planche
im here tryna figure out a place to hang my resistance band
Get an indoor pullup bar
Great approach and inspiring progress! Thanks for sharing! Have you considered or tried a conjugate approach e.g. Alphadestiny?
I've never tried this but I've heard that term a lot on lifting RUclips but never looked into it. Do you have experience trying it?
@@TheJackedVegan early progress is encouraging. Going very slow and steady with planche progression.
Thanks for the deep information about the volume and intensity programming bro ❤️
But how many workouts are there in 5th week while testing max?
And how much sets of max?
Check the program in the description, its 2 workouts that week. and is 1 max hold but of course you're doing warmup sets before this of holds. But I did more like 4 max holds even though I programmed just one max hold
When you train with this workout program do you do one exercise first for 4 sets and than move to the other one? I am a bit confused
bro, how many days could i train in a week following your program?
Hallooooo, before periodization have you tried to just alternate light and heavy days?
Thank you. I tried your program with easier planche progression and after the first day i feel much exhausted. I need two days to recover. Should i cut some exercise , Or my body will adapt ? How difficult my training should be?
Yea it may be too much volume or intensity for you right now, but you can try it for a few weeks to see if your body adapts also, because maybe in the past you weren’t doing enough volume to progress, hard for me to say without knowing your training history!
how long did you rest for the first 2 weeks?
how long rest between sets
3mins for the first two big exercises then 1min 30sec -2mins for accessories
Hey bro I am on my straddle planche journey can you give me some exercises to do in order to achieve straddle planche fast
I would need to know more about your current situation, send me a dm on instagram if you need some help
@@TheJackedVegan I sent you a message check your dms
Could it help to narrow the width of the paralletes
To a point, there is a point where it’ll be optimal but for each person this is different because of our body structure, try to find the best width for you (usually shoulder width) and use this everytime to keep it consistent
CAN WE just go like week 3 always! or will that not be ideal
for planche
Thats what people usually do haha, I think is not optimal to train at that high intensity constantly. That's what I've found for myself anyway, and Im seeing more and more experts aren't training like that either
@@TheJackedVegan ya I've been doing high high intensity for about 6 months . I can straddle planche for like 3 seconds before my hips go to low. But I'm finding I'm to fatigued 90 percent of the time and constantly having to take 1 week breaks
This was literally me about 12 weeks ago, felt like I needed a week off every 3 weeks.. after this program though I felt like I could keep going for another week or two. Definitely try out the switch between low and high intensity look up DUP programming
@@TheJackedVegan any ways a really good vid I am going start to train less for a while and ect what u do. Keep it up
@@TheJackedVegan ya i will definetly start to do this program!
this your routine?
Don't you have forearms pain when doing planche ? Cause i do :(
I do, at somepoint will make a full video on this
Bra the Form is delicious
Very happy with it right now bro
Go watch andry strong then you will be able to planche faster then any other video
We are interviewing him and this video will be out later this week!
"(Not clickbait)" is the ultimate click bait title 🤣
But I delivered right?!! 🤣
@@TheJackedVegan Absolutely. You weren't clicking about the no click bait. Love your content btw. Thanks for sharing all this knowledge!
Hi!!! i just wanted to say that you made a mistake in your planche, your elbow are internally rotated, and bc of that u are using more of the lateral deltoid to compensate. maybe you should take a step back and start to relearn with external rotation, with your biceps poiting forward. probably u could talk to sergeykitaev and he will help u! nice content
I've noticed that all the people who do plaches do have upper arm muscles as big aus their heads. 😅 . Your upper back has to become a gluteus maximus.
Slow down your contractions and extension and you’ll actually make more gains you’re moving too fast that’s why your improvements are slow