Straddle planche vs full planche

[jutajata]

Whats the proportion? For example if a person can hold a 15 sec straddle how many secs he can do in a full planche?

[Guest Ido Portal]

I dont know if there is such a proportion. It depends on many factors like how wide of a split you use for the straddle planche, how much of a transfer do you get from long duration isometric sets into shorter but more intense sets, how well you are able to implement the new shoulder angle, etc...

For me, I was holding 15 sec sets of straddle planche before I was able to first hold a solid 3 sec full planche.

Best advice is to build some volume when intensity becomes difficult to push further. The basic idea of alternating accumulation and intensification microcycles comes from this notion. It is a concept that always worked in strength and conditioning and will always continue to work, yet still so very few people are smart enough to implement it into their practice.

Ido.

[jutajata]

The basic idea of alternating accumulation and intensification microcycles comes from this notion. It is a concept that always worked in strength and conditioning and will always continue to work, yet still so very few people are smart enough to implement it into their practice.

Ido.

Thanks for the advices!

Can you elaborate a little more this concept of "alternating accumulation and intensification microcycles", im not sure i understand this part. Do you mean by instead of doing more intensity you increase the volume?

I read in another post you said that you increase your straddle planche training to 10x12 secs doing more than 60 secs of worktime instead of doing 20x3secs full planche, is this an example of this method you mentioned?

Thanks for the attention Ido, always clear the path for smart training.

[Guest Ido Portal]

My friend,

I have written extensivly on this concept both here on the forum and elsewhere. Also, there is plenty of information on it from many other and wiser authors than me around the web. Use the search bottom.

Basicly, if you can achieve 4X15 sec straddle planche, but cannot do the full planche, I advice you to start accumulating more sets and volume and building some work capacity around that exercise. You will have a different experience with the full planche once you can achieve 10X15 sec straddle planche with under 90 sec of rest between attempts.

Boa sorte no seu caminho,

Ido.

[braindx]

"Generally speaking"

Intensification is like working with heavier weights training moreso the neural aspect of strength

Accumulation is increasing volume/work capacity which has some neural components but also increases hypertrophy moreso than intensification.

Strength is the combination of neural factors + cross sectional area of muscle which means you need both hypertrophy and neural strength to exhibit high levels of strength.