Planche Progression

Started by Nikolay Petrov, December 23, 2013 · 8 Replies · 5,082 Views

Nikolay Petrov

Hello guys im here to ask about my planche progresion and what should i do from now on let me 1st tell you something about me i am 16 years old i train lets say street workout for 2 and half years its just me doing moves etc. I weight 55 kilograms and im 170 tall or something not sure.

These are all my moves that i developed before going into the planche for these 2 and half years.

Front Lever 30 sec. hold
Back Lever 20sec. hold
5 One Arm Pull Ups (clean and strict)

6 Front Lever Pull Ups

One Hand Front Lever 10sec. hold
One Hand Back Lever 5sec. hold

L-sit 50sec. hold
V-sit 10sec. hold

15 muscle Ups

 

OK so i started training planche from 1 month without knowing anything about the move just watching random videos in the internet so i started training tuck planche i started with tucks and stuff leaning forward on the floor for 2 weeks i got to 20 sec solid tuck planche hollow body straight elbows and evrything but when  i started doing advanced tuck i know i have the strenght for it but its just i dont feel comfortable i cant do it that good i trained 1 leg extended full planche and i can do it for 5-6 sec hold i can do stradle momentary holds but i cant do advanced tuck idk why i know i have the strenght for it the past week i am training only stradle and i got to the point where i do stradle but my legs arent pointing back but they are alitle bit down and i started geting realy big pain in my legs as i progresed to improving my stradle

i dont know what should i do from that point on i think i have holes in my training or something its just i cant explain it i feel ready for stradle but kinda seems realy wierd and that advanced tuck idk what to do with it i need advice from here on.

I hope this explains it good 
 

ChrisUK

If it's holes in your training you are looking to fix that is exactly what the GB Foundation series was created for. But I won't advertise it too much ;)

 

It could be weak or tight hips flexors, glutes (I had really weak medial glutes), or hamstrings. It is hard to say honestly what could be causing the leg pain. But the fact that your legs are utting down instead of in a straight line is a good indicator of it being one of the above, I would look in to the hips as the first problem area to address. 

 

I noticed you did not include any Pistol Squats or Leg work accomplishments up above, how is your leg training?

 

Also, please post a video of you going through the different planche progressions up to straddle planche (frog stand->tuck planche->advance tuck planche-> straddle planche), so we can critique your form. It may not be as storng as you think from someone else's perspective. 

 

One thing is for certain, pain is not good. So do not train through it. 

 

Hope that helps,

 

Chris.

Nikolay Petrov

I dont do any leg workout only warming up like streching etc im very flexible people told me i shouldnt have problem with the stradle idk why im having that pain its stops me from training stradle alot i have tried very diffrent ways to train it nothing seems to work and btw let me mention i still dont have handstand im not training it i dont know why :D its just the Advanced tuck feels so strange i feel it harder than 1 leg extended planche i can do some videos sure but rightnow i can do only on floor and im not soo good on floor

ChrisUK

Sure on the floor videos is fine, as long as we have a few videos to look at your form we can offer some help. 

 

I strongly suggest you incorporate leg training in to your routine. Planche works everything from your neck to shoulders to core to hips and legs and toes. Not to include it is in my opinion a foolish decision.

 

Also much leg work targets your hips as well, so adding it can only help towards correcting your problem. 

 

As an aside, Handstand training is awesome ;) 

ChrisUK

Alrighty yeah from what I could see your lean was strong, but that is pretty much the only good form point. However it does appear that your hips/medial glutes are a problem area. If they are on the floor, they may be as well on the p-bars.  They gave out really quick later on, which suggests that you should not be training the later progressions yet. 

 

For the floor at least it looks like you should be going back to frog stands and tuck planche progressions, at least until you can hold 3-5 sets for a solid 30 seconds. 

 

Once you have the better quality video up later I can give some more meaningful feedback though.

 

Merry Christmas! ;)

Cody

Your form looked totally off. I can't give any solid advice until I see a better video though.

Nikolay Petrov

I see alot of videos in youtube that say you need to have 60 sec tuck planche / 15 sec advanced tuck / 10 sec stradle / 5 sec full untill you move to the next progression wtf is with the 60 sec tuck planche is it even worth training it so mutch for 60 sec i have a 20-30 sec tuck and i feel prety confortable moving on i feel like my shoulders can handle even the stradle.