Here is another How to Planche Tutorial.
This time by richardburnze (the guy from here).
He follows the concept of steady state cycles (SSC) from Gymnastic Bodies.
Prerequisites: 3×30 seconds of
- handstands, all variations
- L Sit
- planche lean
- wrist push ups
Tuck to Advanced Tuck
Steady State Cycle Explained:
- test your max holds
- divide your max time by 2
- do as many sets as it takes to get to 60 seconds
Example: tuck max hold is 12 seconds, 12s / 2 is 6 seconds.
Do 10 sets of 6 second holds for 8 weeks. Re-test your max.
When your max hold is 40+ seconds, do the harder progression.
In addition to the statics do your basic dynamic gymnastics exercises.
5 sets of 5 reps
5 sets of 5 reps
- Pseudo Planche Push-ups
- Box Handstand Presses
- Hanging Leg Raises
- Tuck Back Lever Pulls
- Headstand Reverse Leg Lifts
- L Sit to Handstand Bent Arms
Next parts will feature:
Advanced Tuck to Straddle
Straddle to full
Hi,
I like the “How To Planche
Tutorial”- Tuck to Advanced Tuck. How often should I work on the planche,(3
times a week? Every other day? Every day?)
I have found a lot of good tools but
I am trying to find a good solid routine of exercises, amount of sets
and reps, and frequency of days a week for all progressions to get my planche
and beyond. Any advice you could give
me would be much appreciated.
Go to the Gymnastic Bodies Forum and have a look in their Workout of the Day section. There you can see how often coach Sommer programs it for his boys.
Note: the planche should not be seen as an exercise you train alone. It is one part in the arsenal of gymnasts. Only the complete package will get you ready to train this movement successfully.
add next exercises, please