Ido's 2 cents on beginning Planche training

[Wheelson]

copied from a note he created. Thought people might find it of interest

The Planche. An amazing, almost inhuman, physically impossible looking feat of Straight Arm Strength.

But... The Planche still has to follow the same rules as any other static position of any object/being on planet earth - center of mass (around the lower abs in the Planche) has to be placed on top of the point of support. (hands)

In order to achieve that, a certain lean forward has to happen, shoulders should drift far forward in front of the hands and the more you extend you legs behind you the more your shoulders have to move forward for compensation.

The problem arises of where to start?! Some are able to lift into what is called 'Tuck Planche'. Those are talented, strong people to begin with, but not all of us can pull that one off without some basic training.

Others get the idea of starting with a 'Frog Stance'. That is also where most gymnastics coaches will start their students with and the common recommendation floating around the web.

I do not subscribe to this, to say the least. Actually, from my experience, most people will get stuck in that stage due to improper transfer to the next drill in the progression chain. (Tuck Planche)

Why is that? Because in the Frog Stance or even the Straight Arm Frog Stance, there is contact between the knees and the arms, a contact that does not allow the proper 'connection' in the scapulae to be adequately developed. is the most important link in the chain and is often the weak link that prevents you from making progress.This

The Frog Stance does not belong to the Planche progression and will not lead to optimal results.

It is very easy to give criticism without offering an alternative, but I do not intend to make that mistake here.

What I suggest is replacing the 'Frog Stance' with an Elastic Band Assisted Tuck Planche.

Here are the instructions on how to perform it:

Set an elastic band from a single ring above the floor in a certain height. Put your waist inside the band and assume a push up position with hands on the floor just below the ring anchor. Assume a tuck knee position (Tuck Planche) with your knees between your arms, without touching them. Feet should be on floor although the elastic is giving it a certain pull at the start. Protract shoulder blades and lean forward into a Tuck Planche position. Feet should elevate if band tension is right, proper protraction is made and body is tight throughout. It should be difficult, not impossible. Hold for 10-15 sec, lean back to come down.

If that is too easy, you have a couple of options:

1. Decrease height of the anchor point.

2. Go to a lighter band.

3. Hold for longer the position.

The Elastic Band Assisted Tuck Planche will move you towards the real thing very quickly if performed with quality, enough quantity and the right frequency. I've used it with clients for some years now and have seen amazing results with people who were stuck with the Frog Stance for a long time. I hope it will do the same for you!

Remarks:

1. I am not a fan of elastic band assistance in dynamic strength exercises due to interruption of the strength curve, motor unit recruitment, weak link mismatching and other issues, but in static positions (isometric) these problems are non existent.

2. Effort should be made to maintain full Scapulae Protraction throughout the Planche hold. It will facilitate the Scapulae Connection and will enable you to make better progress. This does not mean a planche can not be done without full protraction. It can be done. (Watch Bboy Junior's clips and see what I mean)

3. The body adapts to isometric holds quite quickly in comparison with dynamic efforts. Increasing volume and frequency is a must down the line for intensity (more advanced holds and/or more time) gains to be made.

4. Effort should be made to move on from the Elastic Band Assisted Tuck Planche into the real Tuck Planche. Do not make the mistake of moving into more advanced variations using the band. Especially not as your main practice. There is nothing like the 'real thing' and progress this way will be made quicker.

Keep on working at it!

Ido Portal.

I tried it this morning. Similar to planche leans, but the balance factor is still there. I must say I enjoyed it

[Rafael David]

Very nice!

[Quick Start Test Smith]

Excellent! Thanks for posting. This is going straight into my collection.

[Wheelson]

No problem! I've made more planche progress today than in almost all of 2011!

Patrick, would you mind sharing what is in said "collection"?