Problems With My Planche

[Gssj3]

PLANCHE PROBLEMS.wmv

 

Hi strong brothers.

 

I want help or advices about my training program specifically on planche training. I began really work on it since january of 2012 and in the end of march i saw a great progress on my planche, but for some months later i kept training on it, but then i didn't take a video of my planche. Some month later i recorded a video of my planche because i felt that i had better and, but when i watched the video my surprise was other. My planche was worst that the first ones i think that now i need to be able to do a full planche, but i think adter march i only was going backward instead of forward.

 

I don't know if my training programs have influenced on it, because after march my training programs was more extended than the first ones, i advanced on other skills, but on planche i saw that i only going backward.

 

Here is the first traiining routine that i did the first 3 months of 2012 i only did a little changes on each month.

 

MONDAY-WEDNESDAY-FRIDAY

 

*warm up

*6 sets 10 secs straddle planche (not godd form legs not totally straight)

*3 sets (15 Stall Bar leg rises)

 

Rings Work

 

*3 sets( 8 muscle ups)

*3 sets ( 5 L-sit to straddle planche (not hold on the planche))

*3 sets ( 10 iron cross pulls with straps)

*3 sets (10 jump to maltese with straps)

*3 sets ( L-sit to handstand (not hold on the handstand)

*3 sets ( 10 back lever)

*3 sets ( 10 front lever (only negatives without hold))

*complete 2 minutes of handstand on rings with assited with feet on the straps

*4sets ( 5 OAC with 10 vest and assited with towel)

*4 sets (5 negative maltese on blocks)

 

IN THE AFTERNOON

 

*4 sets (15 secs pseudo planche)

*6 sets( 10 jumps forward trying to reach the planche position)

 

TUESDAY - THURSDAY

 

*3 sets ( straddle L pressing the legs rearward)

*3 sets (20 from L-sit on parallettes doing windshield wipers + 15 dragon flags)

*3 sets (10 press handstand on floor)

*complete 2 minutes handstand on floor

*3 sets (15 pseudo planche push ups + 25 V-ups)

*3 sets (5 roll to planche + on a fitness ball 50 reverse leg lifts + 10 90 degree push ups assited with the fitness ball and wearing a 10kg vest)

*3 sets (20 secs one arm elbow lever assisted a little with the other hand in the floor (both sides))

*3 sets( 20 dumbbell swings)

 

IN THE AFTERNOON

 

*6 sets (10 on parallel bars support and push chest trying to reach a hollow body position)

*6 sets ( from tuck position trying to extended one leg to full planche 3 times each leg)

*6 sets ( on blocks begin on L-sit position trying to extend to full planche 5 times and the same but with wide arms 5 times)

*6 sets (10 jumps forward trying to reach the planche position)

 

I DID THIS ROUTINES FROM JANUARY TO MARCH OF 2012 , BUT NOW MY ROUTINES ARE LONGER THAN THIS, BUT I THINK THAT THE ROUTINES THAT I DO NOW ARE TOO MUCH AND MAYBE THAT'S THE REASON OF MY STAGNANT OF MY PLANCHE, I SEE IMPROVEMENT ON OTHER SKILLS BUT NOT ON MY PLANCHE.

 

**THIS IS ONE OF THE ROUTINES THAT I DO NOW

*warm up

*3 sets ( 30secs from L-sit on parallettes doing windshield wipers)

*3 sets (6  straddle L pressing the legs rearward )

** 1 set (5 left, right buttermakers and 15 elbow push ups - 3 left, right buttermakers and 10 elbow push ups - 2 left, right buttermakers and 8 elbow push ups ALL WITHOUT REST)

 

*** THIS IS FOR PLANCHE AND I RETURN TO DO THIS SINCE I SAW THAT MY PLANCHE GO BAD AGAIN :'(

 

***2/30 secs planche lean - 4/15 tuck planche - 6 advance tuck

 

**** LEGS FLEXIBILITY AND FLAG WORK

 

***** 6 sets (2 tuck press handstand with bent elbos ( now i can't do it staright too ) and 3 tuck to headstand)

***** 3 sets ( 3 HSPU i do this depper than the normal Full ROM)

***** 3 sets ( 3 HSPU on one bar and with the hands facing backward)

***** 6 sets (5 tuck to straddle without hold on the straddle)

***** on parallel bars practice, handstands, press handstands and other stufs)

***** 3 sets ( 3 lef, right OA HSPU assisted on low parallel bars)

***** complete 12 ( 90 degree push ups)

****** OA Handstand practice 

****** 4 sets ( 4 FL pulls and 4 with supinated grip)

 

IN THE AFTERNOON

* 4 sets (4 dip to tuck planche) 

* 4 sets ( from tuck position trying to extended one leg to full planche 3 times each leg)

* 3 sets (10 tuck to straddle not hold on the straddle)

* 4 sets ( 30 secs reverse leg lift hold with 25kg)

 

 

*HERE IS THE VIDEO OF MY PLANCHE, YOU CAN SEE THE DIFFERENCE BETWEEN MARCH 2012 AND DECEMBER

 

I WOULD GREATLY APPRECIATE YOUR OPINIO I THINK THAT I NEED TO REDUCE A LOT THE TRAINING INTENSITY, BUT I'LL WAITING FOR YOUR COMENTS AND ADVICES. THANKS A LOT.

 

[Yaad Mohammad]

Okay it seems like you're not protracting correctly and you're not leaning forward enough which causes you to pike to counter that. You need to do planche leans with correct form. This will help you further with good form:

https://www.gymnasticbodies.com/forum/topic/5959-scapula-position-for-basic-and-static-exercises/

 

You also need to lean more forward. The more forward you lean, the lower your hips go, which also fixes your pike.

[Joshua Slocum]

Yaad is correct about how to improve your planche.

 

On a more general note, this is why it's important to take frequent stock of your form. Ask your workout buddies to watch the first 1-2 you do each day and offer critiques. This allows you to keep your form from slipping over time. 

[Gssj3]

Thanks a lot! Now i'm working again on the planche lean and trying to have a better forward lean. About my current workout you think that i need to low the intensity on it? because i think that maybe that don't helps me too for the training of the next day and my body maybe don't recover good for it. I feel that i can, but maybe for planche training the body needs only a little work of it.

 

Thanks again to all of you is very important for me this.

 

Have a nice day.

[Jake Lawrance]

I don't think that this advice has been said yet but... Try to avoid 'jumping' into the planche as you'll immediately move into a position to as where your shoulders can take the weight that's essentially about to 'fall'. Rather than jumping into it, move into a planche lean with straddled legs and 'travel' your body forward like a submarine until you can lift your feet off the floor. Personally this has helped me correct my form when there's no mirrors or buddies around. Apart from that, your planches were looking pretty neat!