L-sit and Planche plateau, no progress.

[Falcon]

Hi, I have this problem with my L-sit and tuck planche.

My L-sit max is 25 seconds, after that, my legs are shaky, as well as my hands, my abdominals doesn't seem to be the issue, and yes, I have very long legs.

My tuck planche max is somewhere about 20 seconds, after that, my hips start to fall and I can't hold the tension in my core anymore. Also my forearms are a problem, everytime I try to directly train the planche, I get forearm splints (flexor, extensor carpi ulnaris). I'm practising it in hollow position with forward lean and of course with locked arms.

I have an idea to go extremely big with the Lsit volume, something like GVT, ten sets at 60% of max. But I really don't know what to do with the planche, I'm esspecially dissapointed as achieving the straddle PL is my goal and among other things it was the reason I've started with all of this.

Some of my other holds, as I'm starting my 4th SSC:

FL flat tuck (scapula absolutely retracted): 40 seconds

BL Full: Didn't tried nor Im going to do it, because of the elbows, but my tip is 5-7 seconds.

Thanks in advance for all the tips

[Joshua Naterman]

You need specific wrist strengthening and some soft tissue work. I don't think GVT L sit is your best solution but it may work. It certainly won't work if it isn't on the floor, and I see that having as good of a chance of aggravating your condition as helping it. Work on 4 way wrist lifts and such. Youtube is the answer! Do everything you can think of for wrist strengthening. Supported wrist rollers are great.

[Aaron Griffin]

Have you tried the seated leg-lift stuff for core/leg compression? Sounds like it might be related

[Falcon]

Right now I can hold solid 10s 10sets of Lsit, it's getting better, as for planche, Im holding 25s 6 sets of adv frog, tuck planche is about 6 seconds only, seems like I can't just hold my body there.

phrak: Yes, I've also started with some compression work, it seems to help

As for the wrists and forearms, I've started Coachs wrist series and it helps (Ive never done ANY wrist prehab before this), right now I want to improve that series with high rep first knuckle lifts, something like toe lifts for shin splits, combined with some stretching of the flexor/extensor carpi ulnaris. I can hold tuck planches with little to no pain right now, so, the forearms are not going to be an issue now, the strenght will be... I'm doing PL Leans w. hands backwards all the time for about 10 sets (yes Im watching out for my elbows, and I always do them absolutely warmed up, esspecially in the biceps region) and some adv frogs, but still, it's going to be a long time... Thanks for help guys!