more newbie questions

so i set a goal to get a planche in two years and get a minute handstand in a year. i don't have a specific workout though so i have been doing this

swiss plank 30seconds x2 (feet on swiss ball)

swiss pushup x12

swiss pike x12

side plank 30 seconds

rest

dumbbell press x12

incline press x12

alternate press x 12

rest

free handstanding (barely 5 seconds right now)

handstand at wall 1minute

what should i change? i do these 3 times a week and i vary the weights to play with the intensity.

i am super flexible so i think the core stability is important but not sure how applicable to planche and handstand.

i am getting BTGB soon. any tips?

ah

Hi,

While you're waiting for BTGB to arrive, I would start the wrist pre-hab routine Coach Sommer suggests (here) and search for other threads that discuss it. Planche training, especially alongside handstand training, can be hard on the wrists.

Otherwise the only other thing I would say is; Simplify things, concentrate on your goals. Focus on increasing endurance and good body shape in your wall handstand, get started with the frog stand, and drop the swiss ball stuff. This will be core work enough if done properly, and goal specific. There are plenty of resources in the Handstand section, and I would strongly recommend reading Valentin's handstand guide (here).

I presume that this is just the work you are doing for your stated goals, and that you are doing your 'pulling' in addition to this?

Hope that helps,

George.

excellent

i have been doing some pushups on the backs of my hands. my wrists rarely, if ever, feel strained. i have done lots of pulling for rock climbing. as for now, just pull ups. thanks a lot

i'll post as improvement comes

ah

If you want planche, start to work on complex exercises.

i did a quick search and found nothing on complex exercises. what are these?

On this forum are just complex exercises Complex exercise is an exercises where are working almost all muscles at once. Plance for example is an complex exercise, MU, front lever,...Basicly you are not isolating muscles, like biceps curl....

wheres the planche work in your workout?

i started that workout after seeing a pic of a planche but having no idea how to do it. now i'm learning that the stuff i have isn't all that goal specific. i want to switch it up but could use some tips. i am working on the tuck planche 3 days a week. not sure what else to do. i thought the plank with my feet on the ball would be helpful because it simulates a planche with the feet supported. am i right on that?

thanks

look at below on basic stregth forum. You have enough information there and I think few programs for planche...

excellent

thanks a lot everyone