Planche (skill) development while doing the WOD's

Hello all,

before the WOD's started here i soley concentrated on getting the MU, dedicated training to this alone obviously speeded up the gains i was getting. Since doing the WOD's i have obtained the front and back lever and think the next skill i would like would be the planche. I feel this requires some specic attention.. thoughts?

What would be the best way to combine the specific training of the planche and the WOD's?

Would i train planche 4 times per week and also repeat the planche movements in WODS? (if they appear)

Is it always best to combine the embedded planche with a 'dynamic' variation? I feel that my front lever came on best with rows and 'ice cream makers'...

Would love some progrmming advice from Coach if possible, i have the book and i know it address' 'steady state' and other programs... i dont think there is any info on combining spefic skill strength with the WODs.

I hope this htread is something other people can learn from to, without an expert helping with programming i feel so much time can be wasted.

Advice from all welcome.

Ricky, London, England.

just bumping this thread in hope that someone who can reply maybe missed it... :oops:

thanks, Ricky

Hi Ricky,

I am by no means an expert but I'll try to give a suggestion.

How about doing the planche embedded when they appear in the WOD's but then also doing extra planche work following the WOD's on certain days if you can handle it. An example could be todays WOD where there is 60s aggregate straddle L work on its own at the end. Now maybe you could substitute this and work the planche instead (drop another static in its place). This would mean you are appropriately pairing the planche with the push movements but also you are dedicating more time and volume of work towards one of your primary goals-the planche. This said, you would have to scale it to your recovery abilities/ if your wrists can take the extra volume etc. There may also be the issue with having to perform equal volume for the antagonist-the front lever to avoid any shoulder imbalances.

Have you got a full front and back lever?....If so I'm jealous.

I hope this helps a little bit but bare in mind I'm no expert so maybe get some more replies first.

Regards,

Rob.

Hi Rob,

thank you very much for your reply. Through the WOD's i have attained a full back lever on rings and a full front lever (only about 3 seconds at the mo) on a highbar and with one leg extended on the rings. I didn't put any specific training into the skills other than that of the WOD's. For front lever in my opinion the most benefical exercise was the 'Front Lever Pulls' (not rows)

i could always go one step ahead in the pregressions on this before i could statically... then a week or two later that would be my lever of progress. Very happy. Just my opinion.

I dont feel the same will happen with the planche - thats the main reason for adding in specific training.

I did the smae with the MU and made quite a bit of progresss in a short amount of time. Hopefully i will be able to handle the extra volume :?

Thanks for your suggestions. I think the pairing with various push movements along with working different types of static planche (tuck, full planche with feet on bench, feet againast wall, planche lifts - bands on over head bar attache to waist/feet, lean forward untill in full planche) will all help develop the strength to progress.

I hope Coach has time to look at this and make a suggestion or two...

Would be surprised if i were the only one wishing to work towards a specific skill whil continuing to perform the WODs.

Thanks, Ricky

my thoughts on this or to make sure you do planche work before the WOD if it isn't in the WOD. I've been meaning to do the same and typically practice MU before a WOD whether or not they are in there and have been meaning to work planche/lever before if I can before a WOD and I typically will use straddle L/manna at the end and sometimes hanging V work ( imo, necessary to attain a good bar kip besides a good leg lift ).

Hi Blairbob,

I think we had the same idea, making sure to do the concentrated skill work before the WOD and not doing the extra planche training when planche work is in the WOD.

I think i will try the for a while and see how my body and workouts are effected... along with how the skill comes along,

I will try this unless Coach Sommer suggests some other way of handling this situation.

would be nice if the planche came along as quickly as the front lever did?!

thanks for the input, Ricky

Hey Ricky,

I don't know if it's of any help or even if it's along the correct line of thinking,

but it seems to me that the Chest roll to Planche would kind of seem like the Planche equivalent of the Front Lever Rows.

Since it's also a momentum move into a full static that allows you to get in the position (even if only briefly), and as strength increases, perhaps eventually be able to hold it etc

too bad planche takes a lot more training time than lever, more balance issues.

Hi Alex,

I agree but must admit i hadn't really thought of that. Will make sure to include these into my training.

If anyone can think of anyother similar training movements i think its something we could all benefit from.

Personally, when i was training the skill before (and i had more room)

I found lowering from a handstand into planche variation to be a great move, sadly now i dont have that room where i train :x

Thanks,

Ricky

I used to practice HS to straddle planche-ish but it's not happening anymore. I don't think I lean enough or can. Tuck down I think I still can and do. bummer, go practice outside or when you can.

Blair has a great point And glad I could help ^^,

If you have the possibility you could do something like a handstand lowering to support on paralletes in the correct body position ? I honestly don't know if it's viable, but also in the same thought of the Inverted Hang -> Front Lever Negative. Which as far as I've read also helped alot of people(the front lever, not this variation ), and it's also adjustible with body positions (Tuck, Adv Tuck or Straddle).

It's a bit harder though since you need the balance for it : < Or a half negative like Blairbob and you described already would work as well if you wouldn't have access to paralettes ^^ But if you can't do it controlled then it might be quite the smack on the floor

Oh and I just refound this one that Coach essayed in the Dynamic Strength forum :

Germans - A Dynamic Pushup Variation

http://gymnasticbodies.com/forum/viewtopic.php?f=15&t=815#p3483