Planche development

[jutajata]

Hello all! Today ive introduced a friend of mine who practise capoeira and yoga in the basic strength conditioning of gymnastics.

He can perform a 10 sec solid full planche without never have doing any progressive workout to it, he just try it in the first time and hold it for 3 secs a sloppy one and started to improve with a grease the groove aproach over the past 2 years. His body is perfect for planche(5´4 and 141 lbs).

We did this workout today in morning and ive noticed that his perfomance in some exercises that he never have performed in his life was better than me who is doing this workout for 2 years, on the otherside there are some exercises he didnt even complete with good form. I can hold a full planche only for 1 or 2 secs on max so i was curious to know what kind of exercises are better for planche training and to improve the development in this skill besides the steady cycle with static strength.

Paralette L-sit to handstand straigth arm 4rep (He couldnt keep elbows exactly straigth after the first repetition, bad form)

Paralette L-sit to handstand bent arm 7rep (bad form again, his pike is too open so he just rely on shoulder strength to go up)

Floor Straddle planche pushups 3 rep (He did it so easily that i felt angry about it haha)

Bar Front lever negative 3 rep (Horrible form, just went down barely holding the body in a piked position)

Paralette HSPU full ROM 5 rep (Here he crushed me, he did 5 reps full rom with shoulders on hands and i think he could do a little more) :!:

Sweedish ladder Flag 3x15secs/side (Horrible form, he didnt achieve the horizontal flag)

Bar Back lever pull 3 rep (He holded a solid back lever but didnt come back from the skin the cat position with body straigth, he initiates the movement(pullup) from hips not from feet)

Bar Ecc one arm chin ups - 4 reps per side X 5 second lowerings (Again he crushed me, perfect form and very slow movement) :!:

I think because of his ability with full planche he will be doing better in this workout, but then i realize that despite the fact he could hold the planche very well this feat doesnt allowed him to hold a full front lever not even for a second, so i was thinking if the skills and drills are transferable, for example he performed a perfect full rom hpsu in the first attempt of his life so maybe increase frequency in this particular exercise will improve in the planche development or its not a two way road?

The question of this post is, what kind of exercises besides the static holds improve in planche development when you already hold a solid straddle and is attempting to hold a full planche?

My friend cant do a v-sit neither a full front lever but he can hold a full planche easily and do several reps in hspu so definetly theres a connection between the exercises. I can do v-sits and front lever but cant hold a solid full planche. He did perform the oac negative very good too showing some biceps strength that i should improve in my training.

So heres a tought and some ideas to share, please say what you think about some exercises to improve the final stages on planche.

Cheers!

[Blairbob]

Besides the 4 basic statics?

A HS and good upper body strength development. Perhaps Wide Arm HS.