Quick Planche Question

[Newguy]

I train the (Tuck)Planche 4 out of seven days and currently I am training 30 seconds on the flat floor and 30 seconds on p-bars Is this the proper way of doing things and will they complement eachother? I am asking this because I consider the planche w/hands backwards and w/hands forwards two completely different skills and I want to attain the Straddle planche as fast as possible but I also want to be able to do them on both floor and p-bars

also while I am here 2 other questions

I can hold the tuck planche for almost 15 seconds on a good day and 13 seconds on any other day and the "Flat tuck" planche for about 3-4 seconds, should I train them both?

Are there any exercises that I can do to increase the efficiency of my planche training? I know about BL and that Coach reccomends Kettle bell swings but I don't have any.

Thanks!

[Blairbob]

do you think lower back strength is your weak point? that's where KB swings and making sure you can do a BL would come into play

planche on floor is preferred but i'll let you choose. on parallettes, you can turn them out a bit if you like.

don't neglect your other pressing strength in HS and dips and horizontally/pushup. don't neglect your pulling work either.

keep training the tuck planche until you can do 60s in one set. it has been ambiguous from the original planche article and what the book says. after you can work tuck planche for 60s, work it for the advanced tuck as well

when you start working the straddle and 1/2 lay and straight, you don't have to work to the 60s one repetition set. 15-20 will be fine.

[Joshua Naterman]

Working floor planche will strengthen your hands and wrists, which will help you in handstand work and other hand-supported work.

Parallel bars are much easier than floor because you don't have to have the same hand and wrist strength! I would like to hear from a few other people to confirm this, but my experience has been that even without working PB planche and just working the floor my work transfers completely from floor planche to PB planche.

Like Blairbob said, you will get much better results by sticking with the tuck planche. You are right around the minimum max hold time needed to safely work tuck all the time, have you worked advanced frog? If you can't hold a perfect advanced frog for 60s I'd put that in as a single hold for time and work tuck for 45s on floor. Advanced Frog's not hard compared to tuck planche, so that shouldn't drain you much. If you're already there, do a hold 1-2 times a week to keep the skill. You'll be surprised how much that can help.

[Erik Sjolin]

It's true, floor planche does give you more of a return than PB planche (no idea what it's like on the rings, though). I'm still training the adv. frogstand (currently at 4 30 sec holds, working towards 2 60), but I was able to hold a tuck planche for a few seconds on the PBs when I trained them there. I felt my progress was pretty bad (that, and my forearms hurt like hell), so I switched to the floor.

For the training, I only do adv. frogstands seriously, and throw in a tuck planche for the hell of it. It's the same sort of deal I used with my handstand training.

Back strength is also very important, not just DB swings and all that, but I've found Ido's Scapula Routine to be indispensible to feel the right kind of press.

[Newguy]

Sorry for the long post, but most of it is quotes

do you think lower back strength is your weak point?

I can do a full back lever for around 2-3 seconds w/good form so I don't think that that is my problem.

don't neglect your other pressing strength in HS and dips and horizontally/pushup. don't neglect your pulling work either.

I have been doing quite a bit of HS's lately & some HS Lower to planche (or at least as far as I can get controlled, Also for some reason I find it easier to lower when I am in a full lay, anyone know why?) But I will try to put in some more Dips/pushups/ into my schedule. I have to admit that I have been a little exited about the planche and have been some what neglecting my pull work :oops:

Parallel bars are much easier than floor because you don't have to have the same hand and wrist strength! I would like to hear from a few other people to confirm this, but my experience has been that even without working PB planche and just working the floor my work transfers completely from floor planche to PB planche.

So just train on the floor and it will just transfer to PB? Also is the reverse true?

Like Blairbob said, you will get much better results by sticking with the tuck planche. You are right around the minimum max hold time needed to safely work tuck all the time, have you worked advanced frog? If you can't hold a perfect advanced frog for 60s I'd put that in as a single hold for time and work tuck for 45s on floor. Advanced Frog's not hard compared to tuck planche, so that shouldn't drain you much. If you're already there, do a hold 1-2 times a week to keep the skill. You'll be surprised how much that can help.

Actually I never seriously trained the frog or advanced frog stand, I kindav just went straight to tuck. But if this will still help I will see how that works next week

Back strength is also very important, not just DB swings and all that, but I've found Ido's Scapula Routine to be indispensible to feel the right kind of press.

Do you know where this can be found?

[Joshua Naterman]

don't neglect your other pressing strength in HS and dips and horizontally/pushup. don't neglect your pulling work either.

I have been doing quite a bit of HS's lately & some HS Lower to planche (or at least as far as I can get controlled, Also for some reason I find it easier to lower when I am in a full lay, anyone know why?) But I will try to put in some more Dips/pushups/ into my schedule. I have to admit that I have been a little exited about the planche and have been some what neglecting my pull work :oops:

If you don't permanently correct your deficiency in pull work you will end up injured.

Parallel bars are much easier than floor because you don't have to have the same hand and wrist strength! I would like to hear from a few other people to confirm this, but my experience has been that even without working PB planche and just working the floor my work transfers completely from floor planche to PB planche.

So just train on the floor and it will just transfer to PB? Also is the reverse true?

Absolutely not. If the reverse was true there would have been no purpose in me writing that. You can not support yourself on a flat surface until your hands and wrists can take the strain. It doesn't matter how strong your other muscles are if your supporting structure can not handle the position.

Like Blairbob said, you will get much better results by sticking with the tuck planche. You are right around the minimum max hold time needed to safely work tuck all the time, have you worked advanced frog? If you can't hold a perfect advanced frog for 60s I'd put that in as a single hold for time and work tuck for 45s on floor. Advanced Frog's not hard compared to tuck planche, so that shouldn't drain you much. If you're already there, do a hold 1-2 times a week to keep the skill. You'll be surprised how much that can help.

Actually I never seriously trained the frog or advanced frog stand, I kindav just went straight to tuck. But if this will still help I will see how that works next week

I too started out going straight to tuck. I wouldn't recommend that you do the same. I don't think you should completely abandon tuck, but like I said you are really riding the line on the low end with your tuck hold, and you really shouldn't be training it more than once a week. I don't think that will hurt you, and the other three days work the advanced frogstand. I believe this will give you a much better base and both faster and safer results.

Back strength is also very important, not just DB swings and all that, but I've found Ido's Scapula Routine to be indispensible to feel the right kind of press.

Do you know where this can be found?

http://www.youtube.com/portaldo is Ido's channel on youtube. he has a TON of good stuff. Look on his upload list for the scapular mobilization and shoulder stability. I don't remember the titles exactly, but you will know them when you see them.

[Newguy]

don't neglect your other pressing strength in HS and dips and horizontally/pushup. don't neglect your pulling work either.

I have been doing quite a bit of HS's lately & some HS Lower to planche (or at least as far as I can get controlled, Also for some reason I find it easier to lower when I am in a full lay, anyone know why?) But I will try to put in some more Dips/pushups/ into my schedule. I have to admit that I have been a little exited about the planche and have been some what neglecting my pull work :oops:

If you don't permanently correct your deficiency in pull work you will end up injured.

Okay, yesterday was quite the pulling day

Like Blairbob said, you will get much better results by sticking with the tuck planche. You are right around the minimum max hold time needed to safely work tuck all the time, have you worked advanced frog? If you can't hold a perfect advanced frog for 60s I'd put that in as a single hold for time and work tuck for 45s on floor. Advanced Frog's not hard compared to tuck planche, so that shouldn't drain you much. If you're already there, do a hold 1-2 times a week to keep the skill. You'll be surprised how much that can help.

Actually I never seriously trained the frog or advanced frog stand, I kindav just went straight to tuck. But if this will still help I will see how that works next week

I too started out going straight to tuck. I wouldn't recommend that you do the same. I don't think you should completely abandon tuck, but like I said you are really riding the line on the low end with your tuck hold, and you really shouldn't be training it more than once a week. I don't think that will hurt you, and the other three days work the advanced frogstand. I believe this will give you a much better base and both faster and safer results.

I will do this until I can hold a 60 second Adv. Frogstand.

Thanks,

The growingoutav newguyness

[Joshua Naterman]

Let me know now that works out in a month! You should see slow but steady improvements without any real fatigue or pain.

[Newguy]

Will do, I will contact you a month after this week is done.

Best regards

The guy who should probably change his name