Alex' Race to the Planche/Front Lever

I've decided to start logging my workouts again after turning 20.

Inspired by the information on the internet, alot from this forum (Slizz, Coach, Ido and more <3) I planned my workouts (hopefully in a good way).

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Now playing with an undulating cycle, focused on max strength (so somewhat of an intensification cycle).

Working out monday (1x) wednesday (2x) and friday (1x).

Focus is on Front Lever, Planche, Handstand Pushup and pullup strength.

Handstand Pushup progress will be measured by depth and reps. (Am changing these variables to make it lower intensity/higher intensity)

Pullup strength will be measured by weight and reps. (again, these variables for lower/higher intensity)

Front Lever will be measured by holds in various positions and time and platform.

Planche with positions, time and platform.

My plan is to variate alot on the different apparatus I train on and different angles to train and recruit different muscle fibers (wide pullup/wide hespu/ring hspu/ring planche/bar front lever/floor planche/floor hspu etc) and keep the progress strong and going and switch plans when the effectiveness and gains of this program start to decrease.

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Workout Monday :

AM :

(Speed/Strength)

A1. 7x3 Close grip chinup + 12kg XOXO

A2. 7x3 Handstand Pushup (freestanding attempts but wall to spot in case I go back too much) XOXO

PM :

(Strength/Eccentrics)

Warmup :

2x Sprint sequences

2x10 burpees

3x8 band external rotations

3x10 scalpula pushups

random active stretches from the stretch to win book and off of the site

ramping up front lever sets 3 sec tuck, 6 sec tuck, 9 sec tuck, 12 sec tuck, 3 sec adv tuck, 6 sec adv tuck, 9 set adv tuck.

ramping up planche sets 3 sec tuck, 6 sec tuck, 9 sec tuck, 3 sec tuck on rings, 6 sec tuck on rings, 9 sec tuck on rings, 3 sec adv tuck.

(Statics)

1x Max Adv Tuck Front Lever Hold - 16 seconds

1x Max Adv Tuck Planche Hold - 7 seconds

A1. 10 x Adv Tuck FL - 8 seconds || 30 second rest

A2. 10x Adv Tuck Planche - 3 seconds || 60 second rest

(Eccentrics)

B1. 10x1 Ring Handstand Pushup (RTO) - 10 second negative || 180 sec rest

B2. 10x1 One-arm lowering with rope assistance (at chest height) - 10 second negative L-R || 90 sec rest

(Core Work)

C1. 3x8 Straddle Body Lever 41X1

D1. 6x Bent Knee Manna Hold attempts

If anyone has any critque or comments, please let me know!

Workout Thursday;

AM;

Warmup:

5 min rope jump

Scap/Shoulder mobility routine by Ido

3x15 sec Samson Stretch each side

6x10 sec L-Sit variation (Low PB L-Sit)

6x10 sec German Hang

10' of AG walks

A1. 5x1 Weighted Pullup (+20kg) 50X1

A2. 5x10 second Tuck Planche Pushup Negative with 5 second hold at the bottom

B1. 3x5 Cuban Press (15kg) 40X1

PM;

To be decided!

Almost an entire year later, posting my updated schedule :

Training 6 days a week, 3 times per day. General style = Relative Strength -> Relative Strength (Eccentrics/ less sets more reps)/Assistance) -> Conditioning.

Phase 1 = Acculmulation

Monday :

Straight Arm Day

Workout 1 :

A1. Joint Mobility

A2. Ido's Shoulder & Scap drills

A3. Ido's Squat Clinic

A4. 15x Band Trap-3 Raises

A5. 15x Band Cuban Press

A6. 10x 3 different Wrist Prep exercises

B1. 2x 45 second Hollow Hold drill with stick+weight overhead

B2. 2x 45 second face down hollow hold with stick + weight overhead. 60 seconds rest

C1. 5x 30 second Wall Handstand 1 minute rest

D1. 10x same wrist prep

Goal with this training is to achieve full Hollow Hold and keep it with relative ease (measured with time and depth, goal will be to hold hollow while being relaxed on the floor). Main goal is to increase quality of the Wall Handstands by moving closer to the wall, then increase the work capacity by adding sets every workout.

Workout 2 :

A1. Scap Mob + Shoulder Stab

A2. 10x same 3 wrist prep moves

B1. 7x 80% of my max planche (Hands forward, floor) (Tuck Planche 10 seconds) 60 seoonds

B2. 7x 80% of my max FL (Hands Pronated, rings) (Tuck FL 20 seconds) 60 seconds

C1. 5x5 Planche Band Lift-offs (Hands Forward, band at feet)) 1313 45 seconds

C2. 5x5 Band Front Lever Pull-Ins (Pronated, band at feet) 1313 45 seconds

D1. 5x5 Body Lever 3511 45 seconds

D2. 5x5 Reverse Leg Lift 2015 45 seconds

E1. 5x 10 reps of the 3 wrist prep moves for today

Goal of this workout = Keep pushing the numbers on the statics every workout, increasing the reps on the assitance exercises (to strengthen scapular retractors, front lever/planche motor pattern and the scapula protractors), and increasing weight on the RLL/achieving more ROM on the Body Lever). Will try to gain more reps on the Assistance and more seconds on the statics every workout.

Workout 3 :

10x100 meter interval sprints

Will post the rest of my schedule soon!

Welcome back!

Yeah!!! Hope to see you planching soon buddy

Thanks Slizz and Razz, it feels good to be back And haha, I love how both your names have double zz's in it.

@Razz: Yeah I hope so as well! Stupid shoulder injury is making me start from scratch again so I'm curious to see how fast this will go this time around!

Oh, got my certificate by mail, I'm officially a PICP level 1 now!

Alex Dienaar said:

Oh, got my certificate by mail, I'm officially a PICP level 1 now!

Good job!

Alex Dienaar said:

Oh, got my certificate by mail, I'm officially a PICP level 1 now!

NICE!! I'm jealous

Your next aren't you?

I'm hoping to go for it soon too!

@ Razz : Haha! Well you're going to get it next month already right ? Thanks! The Coaches Community is very interesting by the way.

@ Mr.Brady : Thank you! Officially one step closer to my goal now Are you going for the PICP courses as well ?

I am very seriously looking at it. I'm just waiting on the big obstacle, Helena's ok!

I may have to go for the online option. If there are significant reasons i should do classroom over the home study please pipe in.

Hahaha, ouch. I hope she'll give it to you! The online options really aren't bad, you can split up the price and the only thing you need to do is follow the practical part (the presentation + the exam on the testing) n a classroom eventually.

So in the end to get the actual certification you still have to go to a location to get it done. But PICP level 1 coaches can organize their own practical examinations soon (It's being set-up as we speak). The nice thing is that you can decide your own pace and when and where you'll take the practical part.

The Poliquin seminar visitors aren't really your most social/fun bunch anyways so you won't be missing out on much by doing the online home study. If I could've picked back then I would've gone for that.

Thank's Alex that what exactly what i was wondering.

The GB seminars were great, and they keep paying back with all the wonderful friends and colleges i've met, so that would be the main reason to go in person.

Home study then, which makes it a much easier sell too!

Now back to getting that Planche!

Yo Alex, nice to see you've got yourself a log - should be exiting to track your progress. And congratulation with the PICP 1 certificate

Alex hows training going? Hoorde van Frits dat je ook en Nederlander bent, cool! :wink:

Wat is dat PICP1 precies?