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  1. Alexander Castiglione

    My FBAS > FSAS - accessory work to remedy?

    Hey Everyone, So i was playing around with planches today on my lunch break (thank god for a gym in the lobby of my building. At least i can get a break from "desk patrol" as coach calls it). I hadn't trained it in a while, but I had a pretty solid 30s Planche lean when i took a month or 2 off (moved into a new place, life got in the way, was traveling; didn't train FSAS as much as I would've liked, excuses aside). Now, I have to work back up to it. However, I'm noticing that my FBAS is waaaaaaaay more advanced, as in I can almost execute rope climbs, in full straddle, with decent form (not perfect - but decent, I'd say a C+). Bent arm hang? No problem. Wide grip BTN pullups? All day... I'm wondering what accessory work I can do to get my straight arm strength to catch? Handstand shoulder taps maybe? As you all know, planche work is very hard on the joints, especially for a relative beginner like me, so I only train it 1-2x a week, and do CrossFit workouts 4-5 days a week, with some boxing mixed in. After a bout with tendinitis in my left arm (tennis and golfers elbow, basically according to the doc) I backed off the Oly lifting and was very careful with my programming. If i feel like i need a rest day, i take it, even if i don't want to. FSAS work is pretty new to me, and it was humbling when I fell on my face after a few seconds in a proper lean at first. Any and all help is appreciated.
  2. Hi there, Look, I know rounded shoulders won't do me many (or any) favours in the long run and I assure you I am currently doing shoulder mobility work to fix this issue. However, I can't help but think that scapula protraction during planche looks similar to what my chest and back look like when I stand normally. My view is that, basically, people with non-rounded shoulders have to consciously get that concave in their chest when they protract during planche... whereas people with rounded shoulders are kind of automatically in that position (they don't have to make as much of an adjustment)? Does that make sense? I feel like this is a potentially very silly question, but thanks in advance for the replies!
  3. Hi there, I've started to plateau a bit with my planche training and from what I've researched, apparently it's good to change up your workout every so often...??? Anyways, a few planche tutorials on you tube feature guys doing front lateral raises with dumbbells. As someone who has rarely used weights of any kind and has seen excellent results with bodyweight training alone, I am a bit reluctant to supplement my training with weights, however, if this 'change up' can get me out of this plateau, I'm up for anything. I was wondering if you guys had any recommendations/experience? If using dumbbells is beneficial, would side lateral raises help also? And should I lock out my elbow when doing them so as to mimic the planche (good form with straight arms)? Any help would be appreciated - thanks in advance!
  4. Charlie Martin

    Working legs for testosterone?

    Hi there, Just for context, I currently have a solid straddle planche hold of around 4-5 secs. I have very rarely trained my legs as it seems counterintuitive given that it would only make my planche work harder. However, I've been recently researching the effects of training legs and its benefits in terms of the amount of testosterone released into the body. It would appear that the pure amount of muscle in the legs/glutes can result in huge boosts in testosterone, which I figured would speed up my planche progress. What I'm wondering is: how can I train legs without adding much leg mass? My main fear is that my planche (despite the greater testosterone) will not improve by very much given the extra weight in my legs... What would you guys recommend?
  5. I have been doing foundation since last February, and I have run into highs and lows in planche training. The highs for me have been knowing I am getting stronger in the position (planche leans) and realizing I can lean farther. The lows = muscle irritation every so often when I feel as if I am "pushing" myself too far. As of lately, I took a break from planche work for about two weeks due to my inside portion of my bicep (near the elbow on the medial side) becoming irritated. Although the only time it becomes irritated is when I RUB on it and then realize "Oh that feels kind of weird". Its as if I am scaring myself into thinking I'm on the verge of some huge injury. Has anyone experienced something along the lines of that before?
  6. Chad Burger

    Tuck Planche Training Advice

    HI, I am new to bodyweight training just starting about 7 months ago. I have been researching training methods for the planche and have been stuck in the frog stand for a few months until recently. I am 6'5" and about 220lbs. I wanted to get some advice from some professionals on my tuck planche that I am currently performing to see if I am doing it correctly. I can only hold it for a few seconds. Tuck Planche February 2105.mp4 I have made some rapid improvements by performing and alternative shoulder lean. I bring my feet closer to my hands on the floor, lift up my back and lean forward about ten time never bringing my lean back to vertical. Any advice would be much appreciated as I hope to progress to at least a straddle planche. Chad
  7. Hello !!! ----------------- I need help guys... Well honestly I have strong arms and I can lean forward so much...But can't move my legs from the floor. Even when I raise my legs from the tuck planche...I can't keep them !!! I think my problem is in my lower back , I can do a very clean Front lever...But can't do a Back lever. Is there any training or something to move my legs from the floor when I lean forward ? Do I need to master the back lever ? Thanks and sorry for my bad english =)
  8. Al1r3zA

    very Strong

    hi guys , i make a biography and motivational video from my coach , some of these moves are very rare or the first time you see ,hope you guys enjoy it and let me know what you gymnast think about this monster https://www.youtube.com/watch?v=9DCtKCEjzSY&list=UUiUltzfutKmhMwbb_7Ffd7Q
  9. Hi to everyone, this is video from me and my team,its mainly planche and front lever and other stuff! We focused on form of exercises,i hope you will enjoy,any comments or feedback are welcome!
  10. A ring dip with what addition percentage of bodyweight is equal to a planche ? I can currently do 3 ring dips with an additional 120 lbs with a 5 second hold at the top and bottom for a full range of motion at a bodyweight of 148. How heavy do I have to go to be able to go to jump into a planche on the floor ?
  11. So my friend had worked alot on his planche, without any methodical approach. he simply did it as much as possible to the point where he can perform 15 seconds of it(full planche) with solid technique. He stopped training altogether for a period and afterwards his joints were very sensitive for any kind of movement, for example- doing 3 pull ups aggravated pains which prevented him from continuing. I have 2 questions in mind: did that happen because he didn't condition his connective tissue enough while training, which lead to a gap between his strong musculature (since it was constantly improving by his style of training) which was able to support the demand on his body from the planche training yet meanwhile his connective tissue being too weak(from being neglected) to manage the stress with the muscles in conjunction- ultimately allocating some of the stress on the joints as a last resort and thus gradually creating wear and tear in them which lead to these pains? question number 2: If the answer to my first question is yes, then how come he didn't have those pains while training and only occurring after a period where he didn't train much at all? is it because of the increased blood flow during training or is there a deeper reason?
  12. Al1r3zA

    world record

    hi guys , this is my coach Payam hasannezhad ! i force him to do street workout and other strength move ( i like all kind of strength move ) and make a video from him , his Specialty is Rings , i think his flag pushups is a world record ( in this video is 20 but he can do a little more ) , what do you think guys ? https://www.youtube.com/watch?v=UFXiue5wJlE
  13. Hi! As i said in the title, it pisses me of that a lot of people can achieve a planche in a year (or front lever in few months). Me and my friend have been training for the front lever and planche for almost two years, and we're stuck on the advanced tuck front lever for 30+ sec. Planche is no different. We can do sometimes adv. tuck, sometimes only tuck, but my friend is capable of doing a straddle planche for a secon of two (incline, not perfectly horizontal). We've tried everything. We also know what the retraction during the FL is and how to protract the scapula in planche, but still - there is no progress. We have a decent base of strength (we can do about 10 HeSPU, 3 full HSPU, 17 pull-ups, 30+ dips and some bulgarian dips, full back lever and 2 back lever pull-outs, a single dip with 50 kg attached to the dip belt and also pullups with 30 kg, multiple dragon-flags and headstand leg raises) and we really have no idea what we do wrong. We would like to know what are the technical issues behind our lack of progress. Can you please tell us how to do these two moves technically well and what are the proper progressions? We tried leans, holds for extended times and anything like that. Maybe we're wrong? Can you please describe the protraction and retraction in these movement, because maybe we misunderstood something. Any tip is appreciated. PS.: I saw the foundation one course and i don't really need it.
  14. Brage Berg

    injury from planche

    hi everyone! i am new to this forum, but it looks like there are a lot of competent bodyweight athletes here. ive been doing bodywaight exercises for about two years now and i just discovered coach sommers book; building the gymnastics body witch i found really interresting. therefor i have decided to change the fokus of my training and to try and follow a few of the principles found in the book. the first thing i have to adress is a injuriy i have been dealing with, and i hope some of you could help me. ive been training for planche for a while and i found som tutorials where people recomendet that i did the following exercise; lay on the floor with your feet toutvhing the wall. putt your hands besides your hip and walk up the wall to a handstand. then slide down to a planche using the wall as support. i 45 degrees angle on my wrists. i did this for a few month, and everytime i felt a sting in my forearm after letting go. i thought at the time that this was fine, but after a while it started to hurt after the exercise as well. looking back i hunderstand that the reason probably was inmobility in my wrists, and this exercise forces your wrist in a position that it might nok be able to hold. the pain is located along the bone that goes from elbow to the pinky finger side of the wrist. i still train planches but now i have to have the fingers pointing towards my toes while training it. and i now fokus on leans and flat tuck variations that mye wrist feels comfertable with. the only movements that really hurts are; planche with hands 45 deg angle, backlever with narrow neutral grip, and some random movements with hands in an awkward position(tried biceps curls with a friend once and that hurt like hell). what could this be? i cant really afford to go to physio. and should i stop training for a while or is it just fine as long as i do stuff that doesent hurt( or hurt too mutch)?. its been going on since last summer. it has been getting a bit better though after i started stretching my wrists/forearms.
  15. jan0sik

    Questions about my routine

    Hi! I've been working out for about 2 years now, but i'm not happy with my results of gymnastic training. My goals are: -V-sit -Straddle planche -Front lever -Back lever -HSPU I'm following a routine based on Kilroy70's template: 6 weeks cycle6 times a weekdo 5 cycles for max. rep. Skill:-RTO - 2 min-HS practice - 5 min Mon/Th:-L-sit - 5 x 6s-BL - Adv. Tuck (supinated) - 5 x 9s Tue/Fri:-FL - 5 x 10 s-PL - Adv. Frog stand - 5 x 10s Day 1A1)Inverted CurlA2)Bulgarian DipsB1)PistolsB2)Archups + 10 kg Day 2A1)HeSPU (1/2 rom)A2) Weighted Pullup + 20 kgB1)GHRB2)Leg raises Day 3:Core:A1)DFA2)Arch-upsB1)Leg-raisesB2)Oblique twists C) Plank as finisher (for as long as i can) Day 4A1)Tuck FL RowA2)RTO pushupsB1)PistolsB2)Archups Day 5A1)False grip hang (aim for 30 sec)A2)Robertowe dipsyB1)GHRB2)Leg raises Day 6 (mastering the basics)PushupsPullupsDipsLeg raisesPistols3s. max rep. each --------------------------------------------------------------- Here's my progress (or lack of it):-1 leg front lever for 5 sec-Can't hold a tuck planche with proper form (butt at shoulders height)-Floor l-sit for 13 sec-Full Back lever (pronated grip) - 5 sec, but with supinated i can hold only adv. tuck for 14 sec with a littlediscomfort in elbows-Can't do a full HeSPU-RTO hold (90 dg) for 25 sec without shaking What should I change in my routine in order to achieve my goals and become a stronger gymnast?
  16. saiyaman

    Advanced tuck planche form check

    Hi everyone this is my first post, I'm currently doing my first cycle of advanced tuck planche, I want to know if my form is correct. Could anyone help me out? Here's a video of my second week and my first week: http://youtu.be/7Nf-vAm4nXE My max time hold is 16 seconds The first week I did this for my workouts: -Planche leans 20 seconds X 3 sets -Advanced Tuck Planche 8 seconds X 8 sets Today was the first day of the second week and I tried something new: -One set of 20 seconds planche lean -Advanced tuck planche 8 seconds X 8 sets ( same as first week) -And I finished with 2 sets of 20 seconds planche leans. I noticed that my form on advanced tuck planche was better and a little easier, I think I'm going to do it like this now. Thanks
  17. Hey guys, Can someone give me a good planche workout/progression program?
  18. Hi guys! In your opinion, what would be the major differences between proposed "street workout" (calisthenics in public facilities) vs traditional gymnastics training? I myself considered gymnastics as an end goal in itself, whereas street workout really is just preparing the body for whatever it goes through in daily life (which gymnastics itself also does). I used to think that the quality of work in the street workout was far behind gymnastics, but in a short time frame they've quickly developed and maybe the average strength of street workout proponents exceeds even elite level gymnasts. I say this because I have seen some techniques recently that blew my mind, such as: Reverse Planche (skip to 0:37): http://www.youtube.com/watch?v=Bfug6Y7MKE0&feature=share One Armed Muscle-Up (first 10 seconds): http://www.youtube.com/watch?feature=player_embedded&v=vFASzKBoJ7I Close to Impossible (CTI) (second closest attempt after Jasper Benincasa's original): http://www.youtube.com/watch?v=Ir4WMCp1vuA These are all techniques which I've never seen even elite level gymnasts perform. I understand that the CTI probably doesn't have a place in any of the current men's events, maybe even the OAMU, but Reverse Planche should've been achieved by them!!!
  19. Far from perfect but I think close enough to actually be called a planche unless you guys disagree. I've been training it off and on for almost two years as a part of kilroy. I'm going to switch to foundation now. I would have had it sooner I think, I've had a straddle for over a year, but there was a long period where I put it on the back burner and focused on putting on some mass; which turned out to be a mistake. Anyway, there it is. Let me know what you think, I listed my concerns in the description.- thanks. Also you might want to skip to 33 seconds, everything prior to that is just me stalling.
  20. Toni Laukkavaara

    Training straddle planche

    So what i want to know is when you reached a point in your planche training where you had to start doing straddle planches, how long could you hold it? i can hold a legit straddle planche only 2 secods, so should i continue training by doing straddle planches?
  21. Erich Lin

    Straddle Planche and pelvic tilt

    From what I understand, you should have a posterior pelvic tilt (non-arched lower back) , when you hold the position. My question is when you enter the straddle planche from straddle L or from L Sit or support, I imagine the process is: 1) Lean forward till hands meet hips 2) Lift legs to level with hips 3) Hold with posterior pelvic tilt. For step 2, should you be lifting legs with arched back (anterior pelvic tilt) or non arched (posterior pelvic tilt) back? I find it easy to lift with arched back , and then squeeze my butt (enter posterior pelvic tilt) when I enter the position. A corollary is, when you do a Young, do you lift with hollow back or arched back? The end position (Planche) is hollow I imagine to lock it in place, but what about the lift?
  22. Just saw this new video and at 0:36 some guy holds a reverse planche on parallel bars. Its absolutely incredible and never thought it was possible. I guess its kinda like a manna but with legs out straight. Also watch the whole video, its amazing! http://www.youtube.com/watch?v=Bfug6Y7MKE0 Also heres the original video of this guy doing the reverse planche and other stuff:
  23. Paolo

    How to join Circus School?

    I've made the decision to drop out of college and pursue a career as a hand balancing/pole/aerial artist. Do you think they would accept my application if I decided to send one? Do you think age is a factor? I'm 19, turning 20 this year. I would like to know if anyone has some experience about joining circus school in adulthood. I want to be as strong as Cai Yong: www.youtube.com/watch?v=Ly1SSSyns-s Here are some Cirque schools I'm looking into: -Shanghai Circus School -Ecole National De Cirque in Montreal -National Institute of Circus Arts Australia -School of Acrobatics and New Circus Arts -Circus Center San Francisco -San Diego Circus Center -Circus School in Moscow -Orlando Circus -Circomedia -Zippos Circus UK -Circus Space Any other suggestions would be welcome. If I can't become a performing artist, I would like to become a GB coach/personal trainer instead. Maybe even compete in some street work out competitions to demonstrate my new found skills EDIT: How much will the price for tuition be? I am by no means an experienced hand balancer. I haven't been motivated to train handstands because I always figured that I could have an instructor teach me (whether online coaching or at circus school). The handstand is probably the most basic skill to learn in gymnastics so I haven't put much effort into it as much as the planche, FL/SL/BL, other skills. I think if I joined the circus I could learn really quickly, which is the reason I've been putting it off all these years. I think the most challenging part would be my lack of active/passive flexibility. I can hold a HS (arched) on floor for a good 30 seconds and I can do pretty much every press (straddle/full lay planche) except for one arm skills/presses and stalder/v-sit press press on floor due to my lack of flexibility. I can't keep my head in between my shoulders with a hollow body - it's always sticking out. Am I someone that they could work with and transform me into an exceptional hand balancer within a year or so? I can post a show reel, but I do have a couple videos around the GB forums floating around.
  24. Martynas Morkūnas

    Korean dips for planche..?

    Hello, GMB. Are there any benefits from controlled ring korean dips, lowering to back lever, bent arm planche on ground? Will this fasten my real planche progress? If so, tell me more benefits about this.
  25. htaehxela

    Weighted tuck planche push ups

    hello, I have recently been training weighted tuck planches for the sake of variation, and i am doing 5.5lbs for sets of 5 (attatched to my ankles as mentioned in the BtGB book) but I am going away soon, and would like to continue doing resisted tuck planche push ups, my friend is bringing 2 40lb resistance bands and 1 50lb one. I can do 5 reps on the 50lb one comfortably, with it wrapped around my shoulders and held down by my hands like a regular band resisted push up. Do you think this will work as well as what using real weights actually do? thanks in advance for the answers BTW I am working towards 100 tuck planche push ups, just for training fun, no primarily for getting the planche, if anyone has any training tips for that, i would appreciate your sharing of it. thanks BW:194lb Height: 5ft 6
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