No Bullsh*t PLANCHE Tutorial!
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- Опубликовано: 7 сен 2024
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Hope it helps!
I make these videos cause I know how painful the journey of calisthenics & training can be and just want to share the things that I've learned along the way... Hope you get some juice out of it! ;)
Remember, you are a champion! 🏆
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And remember, you are a champion!
Dominik
I'm going to need some time to complete the first two steps.
For me step one drop 25lbs that will speed up the process lol
ye, but we hold planche from the whole rotator cuff / serratus chain
how i would do is training whole shoulder for hypertropy first, and arms, and just whole body, than practising the planche itself after warming up triceps / biceps / rotator cuff on a dy where you feel strongest nd fully recovered, either in 2 weeks / months, as you progress you can train more volume of the compound exercise too
than i would do some other exercises on the weak, like facepulls, mid trap training, shoulder / chest and other stretches, also training arms with weights, and doing some HSPU, HS work for whole shoulder strenght and practising balance, because thats the same like planche, if you can hold planche you can hold HS, if you hold planche from wrists thats not a big deal, especially on pbar you can get injured if you hold it wrong, also its a rings movement originally, holding on that will activate the whole shoulder because you are forced to use your upper back too for stabilizing internal rotators
@@RegiJatekokMagazin grip/mollar strengthening -> rotator strengthening -> planche to be on the safe side. (Single arm) rotator cuff with progressive weight seemed better than facepuls to me since more focused and can spot asymetry imbalances. None of the exercises you described are injure prone IF you have your inner muscles well developed in balance. You just need to feel each group with more focus. Everythink Dominic shows require inner/arm/core muscles strengthening. To follow him without injuries means you already have experience with those, since Dominic only shows basic strength routines and not the whole show.
i used to do weighted infraspinatus and back delt strenghtening with progressive overload
@@Sports--X i know everyone just showing the bright side of things
This is gonna be at least 5 years before accomplishing the first 2 steps
no not really
its gonna take you 1.5 years max for the military press
and a couple of mounths more for the dip
with a bad program and conditions i achieved a military press of 65-70kg in 1 year
and 3 of those mounths were spent only just push ups and the rest were by no means extremely dedicated with lack of equipment
(bodyweight is at 75-78 kg it flaxuated to those levels)
Train both at the same time... IMO tuck planche, etc. aren't close enough to the full planche ta transfer
@@abrendtro yea tuck planche is a waste of Time.
Ideal method for full planche: Front delt strength training, core training, planche progression (lean, tuck, adv. tuck, frog tuck, assisted straddle, straddle, single leg [one tuck one full], half lay, full (this took me about 1.2 years)
@@JerryEboy69 For me, tuck planche didn't unlock adv. tuck; I believe you could get a solid frog planche with just elevated pseudo-planche pushups
I really like this no bullshit format videos: 20 - 30 secs long key information. In my opinion though, you need additional excercises to be able to perfom the planche (I can't do it yet) but it is true that without the basics, no matter how many accessories you do, you will struggle.
You don't need to be this extreme tho
I haven't seen anyone dip their 100 extra body weight, that would be more impressive than the plan he itself
Dips are hard for someone who is not training dips. I think i reached 65kg in 6-7 months with passive training
Plus 100 percent bodyweight dip is strong but there are a lot of perple whp can Do this
I weigh 160 and can do 100% extra body weight, I’ve been training for about 3 years, they key is just to progressively overload your weighted dip and don’t use a weight that you can already do more than 8 times, stick in the 5-7 rep range and you’ll get there soon
I'm 74kg, 180cm. I do not have enough weight at home for dips, so 16kg kettlebell 15kg vest plus a heavy resistance band for reps. The progression there is pretty fast. Military press about 50kg for reps. Progression is way slower there. And I can do one tuck planche pushup. 1. Pathetic. Or 3 handstand pushup next to the wall. I will work harder than an ugly stripper, and get this feat.
I think alex leonidas did 5 plate dips
Millitary presses has really helped me to build strength for the Handstand pushup.Totally worth it 💪
I can do 100 percent bodyweight millitary press for 3 reps but not a Single hspu.
How can that be?
@@jasper5362 Not sure but I train Millitary presses, Handstand Push-ups and Pike pushups.I use presses as a Strengthening exercise. I train Millitary presses twice a week,Pike pushups/Handstand Push-ups thrice a week
@@jasper5362 Bad form likely on the press.
what does that mean? Its hard to cheat on that lift. @@eugenewells9322
the first two steps are very radical and planche doesnt require that kind of strength. doing actual planche excerices like pesuedo pushups planche leans dumbell flies etc are way better then practicing weighted dips. now the shoulder press is great for planche but you dont have to press your entire body weight in order to do so it will also take you long before you could press your body.
but dipping your bodyweight is way too much for planche lol
It would shorten the time required to unlock the full planche
@@dangthanhnamanh5510not really, by the time you get a bodyweight military press and +bodyweight dip you could’ve learned full planche
@@dangthanhnamanh5510it could actually make your progress to planche worst especially if you get heavier before training the planche. You arent developing straight arm strength or wrist strength. You will be missing conditioning too. Gymnasts typically have the conditioning but not the strength, so for them, focusing on getting stronger is great. But for someone with no conditioning. Planche leans, tuck planche or frog stand are great for conditioning.
after a year i came to the conclusion it does infact help because it preparesbyour muscles way better for the movement but it should be doing simultanously to planche progressions and trainings, your tendons and joints still take a lot of time to get used to the preasure.
but seighted dips are preparing your body for the stress on the shoulders arms and chest.
decent excercise for push strength but withoutproper planche training its nothing.
its great for planche pushups thats for sure!
@JeromeONeill there's different muscles for pushing depending on many factors. The position of the scapula, the angle of your planche and your technique. Some people can planche because they lean further and their shoulders are very strong. Others do not lean as much but can still do it because they have stronger deep core muscles and conditioned their body to do so.
Conditioning and strength are both required to perform static skills. You need to be balanced in your training to do them.
Finally a person that doest say do 16 straight arm exercises and focuses on thr actual stuff, the fundemendals that will get you to planche and not losing strength or mass due to lack of reps
not really. with planche especially you need a lot of specific straight arm work. that doesnt mean doing 16 different exercises, but you still need to practice a lot. the strength transfer from a military press to a planche is very little, not the same as weighted pull ups to front lever
@@miso5968 +
@@miso5968 Dominiks way can help but it doesnt have to be like that. I know many guys who cant do more than 25 bodyweight dips but they can easily planche. Why? Because all of them had great straight arm press to handstand. For reps. That is the best planche conditionig excercise.
@@miso5968 i dont agree with you because what you need is absolute strength, spending your time doing tuck planche wont get you there, you need reps (OHP,HSPU,PPPU,W.push ups, W dips). stuff like that
@@anestishs9929 tuck planche won't surely get you there. But the smaller the muscle group involved, the less you will get a strength transfer at a different working angle. Lats aren't big af, but they aren't small either, so getting a strong weighted pull up will help your front lever a lot. Same for the planche, but since the front delt is smaller, you will need considerably more time spent training more specific straight arm stuff that works at the same angle, like leans or banded planche
This is insane to not even try the planche until you can military press your body weight, you could add years on to your progression, there’s tons of people out there tuck planching without being anywhere near that strong
Love these answers, most end up as something like “get strong AF, rinse and repeat”
Cheers mate 🤙🧉
That's it! For a begginer takes 3 whole years! :-p
3 years if you don't have a training program
@@ilikechickennuggetssebee7238 Tudo vai depender do tipo corporal (peso do tronco/pernas, panturrilhas, envergadura, altura, idade, etc)... os ''nanicos'' podem pegar em menos de um ano, já um cara alto +1,80 pode facilmente demorar mais de dois anos, mesmo com um bom programa de treino.
I'm on my third year
so strength and skills.. makes sense
Without wheights I like to do:
40 pushups, 30 dips, 30 seconds planche lean, 20 seconds tuck planche.
Love the clarity Dom, you’re the 🐐
Very underrated advice and video: Develop your basics and your muscles and strength first. before you want to make strange +99 progressions and stay stuck for years
The first thing I’d do is to have an appointment with a therapist to make sure there’s no issues with the shoulders already to prevent them from impingement or something similar. Such elements are too heavy for joints.
me waiting for another Dominik Sky video
yh same i wonder why hes not uploading
100% agree, people forget planche is A LOT of shoulder strength, and want to jump right into a straddle planche without a good base, its just stupid, plus chance of injury will increase.
yo im lifting for like few years and now trying to learn this planche coz it looks cool and i can say this is one of the most peefect tutorial coz planche mostly comes from front delts. thank you for creating thins
so simple. so brutal.
Missing your content! I wish you the best. Greetings from Mexico
Where is your full planche?
So build straight arm strength by training press movements 🤯🤯🤯
Yeah, this is bullshit. A lot of people have mastered the planche without lifting this kind of weight. There are progressions you can do to build strength with your own bodyweight, while actually practicing the skill itself.
@@Kevin-gb8gb the people you are talking about are short and they have skinny legs and calves
Have you achieved full planche yet?
no. he is tall and heavy legs
@@wallesdrop3026 Taller and heavier then this guy ?
ruclips.net/video/v6oj7ImoVP4/видео.html&ab_channel=JackVinati
Great short Dom!
Can I change the Military Press with some Exercise like Handstand Push Up?
Absolutely
I thinks this makes sense using weight to track relative strength which is essential
Clarity on how to lower down while keeping the band at your waistline please.
Best advice ever
Maybe in my next life I will be to dip with 4 45s around my waist?
I am having the same approach 188 cm (6'2"), 88 kg (194 lbs).
That’s some impressive strength
That weighted dip tip feels like "brute forcing" ur way to the planche...
#JustMyOpinion
360lb body weight dip for reps; that a zoinker moment
good advice except you dont need to be able to dip additional 100% of your bodyweight to unlock planche. Achieve the first step and train the 3rd step.
Planche is scary, biceps extended and still under tension
Actually , you have not given full information.
Because planche also need strength in both anterior and posterior chain of muscles
Skip the first 2 steps and just practice the planche progressions. The only way you get planche is by doing planche
Ti si legenda čovek! XD 😎🤙
I can do one arm dips and handstand push ups on the wall so I’m ready I think
I can barely bench my bodyweight
i can push and press way more than is my boyweight and yet i cant hold planch
Thank you brother
Awesome, completely agreed!
I do almost 1.5 times my b.w on dips including my bodyweight so that’s almost 2.5 my bodyweight (165)
khamzat started calisthenics
Bro, military press? For planche? Why?
Because need shoulders for the planche not the chest
@@rpd5fpgg971 but you need straight arms shoulder strength, not overhead pushing strength
You're right
KING
I agree in 100%
Bro no way am I gonna be repping 205 military anytime in the next 5 years
A dip with 200% bodyweight?
Dips are hard man, i don't think i'll ever be able to do that with good form.
Nah bro its defo doable, I think the OHP is the harder one
Step 1: actually stop fooling around in the gym
Step 2: actually get strong
Damn 225lb dip and even press is pretty tough ngl
I can do the planche and i don't even think i cant dip or military press my bodyweight
how about band straddle planche push up?
Challenge accepted.
Bro You can't even hold a straddle planche💀
thanks I'm super weak
I can do the first two steps already. How long do you think it will take me
Okay this is not correct as I can planche but can get nowhere near a 64kg military press and can only go 150% of my body weight on dips so this is not essential to learn planche there’s other videos out there guys that teach it in different ways not as hard as this 😊
You got ig? I really need advice
I can military press my bw but cant planche
@@tonelo7207can you do it now?
what is the strenght requirements for planche in your opinion?
@@wallesdrop3026 No. I got 100 pushups unbroken, very decent pull, but no Planche transfer so far
I will focus more in the first 2 steps..i need more strenght😅
What do I do if I don’t have a barbell or dunbells
thanks
Ok step 1 Im about 20 lbs short.
Step 2 Is my weakness and step three I am going to build a setup
Don't forget tuck planche guys
why I can do handstand push up against the wall, and i can only do military press with only a fraction of my bodyweight?
💪
I weight 70.4 kg and I dip 75kg×4 and I dont have tuck planche xd
Tocno tako k si reku, zaceu sm overhead press-at max 50kg 3-5 ponovitev, takoj se pozna na planchu/stoji, hvala
Aint no way im doing an extra 75kg on dips dawg
Sthenics has some thoughts regarding this video
HEY, I can feel stress on my lower back while doing half lay front lever. Whats my weak link? abs, I can hold full dragon flag for 5sec.? tight hip flexors?
My lats feel good (currently doing 40kg chin ups for 4 reps progressing with steploading method at 84kg, 188cm)
Im about 100 lbs short on over head press 😂
Isn't dip is already used your whole weight?
I can barely military press half my body weight. Wtf. Can’t bench my body weight yet
Military press bw. Wtf. I’m done 😂😂😂
So I need to dip 4 plates😮
planche tutorial from someone who cant hold a planche
Hey man he used to hold straddle planche and do straddle planche push ups , so he knows what hes talking about
@@stephen0277 No, he is talking about full planche, the least is to show it
@@tismoineau2646 😭😭💀
You don't need the first two steps it's wrong
what is the strenght requirements in your opinion?
most planchers have better military press and weighted dip than 1x bodyweight, so even if you reach those goals i suggest never stop training them.a 90 kg guy should even go towards dipping 130+ kg and ohp 100+ kg
Sad but extremely true
Why would i get an advice from someone who cannot even do a planche himself😅
You obviously haven't been on his channel. He can do shit that make you doubt reality
@@tigerboy4516random fanboy
I'm 67kg and OHP 75kg as a max and dip 60kg as a max. I'm still barely at advanced tucked planche. Can do sets of zanetti presses at 12.5kg x5 reps. What next? More dip strength ?
learn backlever and planche leans. also band assisted holds.
im not on even on your level so maybe you dont want my advice but thats what I would do
how are you doing now?
Dominik brother guys from sthenic has reacted on this and they have different opinion i think you should watch that on ig
How do I strengthen my wrists? I’m 250lbs and can do it off the ground a few seconds but my wrists kill
Well on my way in I'll do those things and I will tag you in my video 🔥deal?
Exshyguy
Could you touch on days where you just not feeling your best and you can not complete your reps of sets you should and how you would handle it? Like today i had my second pull day of the week and just could not get my reps in. Felt weak as shit. It feels different than nervous system is worn out but perhaps that could be it.
If extremely sore then dedicate the day to stretching and bar hang
SHOULDERS : 👍
STRAIGHT ARM STRENGTH : 🤦♂️
CORE STRENGTH :🤦♂️
CNS : BUUULLSH*T 🤦♂️
Bent arm strength 👍
step three is cns.
and dips are support hold wich is straight arm strenght. and military press is also core
@@wallesdrop3026 bro you learn the planche by practicing the planche! There no other easy way! What about scapula protractio, what about the posterior pelvic tilt, what about the load u give yo ur shoulder the more you lean. It's not that simple like he said, step by step
Lol overhead press with that much weight definitely isn't required....learn tuck planche and go from there...try to extend little by little... practice 3 days a week and go from there...you will get to straddle plance in around 4-5 months
I can do 4 dips with 45 kg and 4 military presses with 55kg
(my bodyweight is 70 kg) do you think im strong enough for the planche?
isnt it smart to learn the 90 degree hold first?
Dip an additional 230!???!
Hmm, I weigh 250… going to take awhile 😜
1 and 2 are very unnecessary
what is the strenght requirements in your opinion?
Oi, would you advise to also be able to perform a certain degree of Pull-ups and bicep curls? The elbow joint really needs to be strong for doing this move.
I would work on back lever with a supinated grip. Its a very good way to get tendon strength
@@eliasschneeberger1337but it needs tendon strenght
@@eliasschneeberger1337but it also requires tendon strenght
@@wallesdrop3026 Thats why there are progressions before the full back lever
@@eliasschneeberger1337 OK. so I will learn the full backlever and then I learn it again but with the bizep grip. should I be able to hold a 90 degree hold before training for the planche?
I weigh like 63 kg
It took me like 2 years of pretty much daily HSPU training to get a 53 kg military press 😐
Are yall serious
Ok but what about the biceps
dips (support hold)
So useless, “practice the ACTUALL planche” like what?
Bro Im 15 years old, how am I gonna get the first two steps?
you don’t need this kind of strength, go watch some other videos this guy is full of shit
How to get military press same as our weight? I can only 70 %
Just keep your protein high, and keep the progressive overload coming. You can do it with the barbell and weights or you can do pike/handstand push-ups on rings or even just on the floor and a wall.
@@devinjansa9329 thanks bro
What would you say are the prerequisites for tuck planche or the adv tuck planche?
just do what the video says. work torwards it
@@moredatesmorefiber3526 Being able to overhand press your own bodyweight is a tremendous task. It would likely take some 2 or 3 years of consistent training to get there, assuming they have a good starting base.
And that's ok assuming your ultimate goal is the full planche. A movement so difficult the majority of calisthenic athletes won't ever be able to perform it.
Most people stop at the straddle planche, specially if you're 6 feet or taller. At which point only very unique Individuals will ever be able to do the full planche.
My goal is more humble, I want to have a controlled handstand, and I want to be able to go from L-sit to handstand, slow and controlled.
Which necessitates the tuck or adv tuck planche.
Thats it 💀
Maybe in a few years then
Ye