PLANCHE E-BOOK
Croker2016
By Daniel Hristov
Instagram : hristov_sw
NOT FOR TRADING OR SELLING - SHARED FOR FREE
ABOUT ME
My function is to teach
people the correct technique
of various exercises in
calishtenics. It is an honor
and pleasure for me to help
people and be a part of their
positive experience.
My name is Daniel Hristov.
Professional calisthenics
athlete from Bulgaria. World
Champion for 2021, FIBO
winner for 2022 and multiple
National Champion.
T h e P ro te ctio n o f E n v iro n m e n t 3
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ABOUT THE E-BOOK
In this e-book I will show you planche program with the best
and the correct techniques in order to learn one of the most
famouse static elements in calisthenics. The planche program
in the e-book contains 3 steps, each one has a 5 day training
routine and a few videos to show you the exercises, giving you
the oppoortunity to understand everything faster and easier.
This e-book includes
Remember! Warm-up is
one of the most important
things for your body and
your training process
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What is included in the
planche e-book
Information about :
Warm-up
1
Stretching
2
Planche Form
3
Planche grip
4
Planche hold
5
Resistance bands
6
Training Volume
7
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Why to do warm-up
Warming up is the first step to
starting a workout and it's
extremely important to do. The
warm-up is done in order to
warm-up a large volume if
muscles in the human body. When
a muscle is well warmed up it is
much better prepared for a heavy
load and you can save your body
from unwanted injuries that can
affect your progress in a skill and
the process of learning a new skill.
How to warm-up for
planche
The method I use and feel most
prepared after it is a warm-up from
upper to lower part of the body. The
most important parts to warm-up are :
neck, shoulders, elbows, wrists and
waist. I can recommend the warm-up to
be more intense so that the right level
of body heat can be reached. Regardless
of your level after warm-up, do not start
with the most difficult part of your
workout, but on the contrary, start your
workout with the easiest part.
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STRETCHING
DOES STRETCHING
HELP MY WORKOUT?
Stretching is an extremely
effective method of flexing your
muscles and tendons. When a
muscle is much more elastic, it is
much harder to be injured. I
combine my warm-up with
stretching to make my workout
for planche as effective as
possible and also to be safe.
I recommend not to miss the
stretching before training for
planche.
HOW AND WHEN TO
DO STRETCHING?
I recommend stretching before and after
training. A little stretching with lower
intensity before workout and more
stretchind with higher intensity after
workout. The best method of stretching is
to use resistance bands. As the use of
resistance bands is aimed at certain parts
of the body such as : shoulders, elbows,
biceps. I recommend using lighter
resistance bands before training.
Resistance bands are used only before
training. Post-workout stretching is done
without resistance bands only with body
movements with a little more intensity
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PLANCHE FORM
With hollow back
Without hollow back
What is planche form?
One of the most often asked questions about the planche is "What my form
should be?"
The most common forms of planche are either with or without hollow back.
About the experience I have gained in this sport I can say that there is no
perfect form and it's matter of preference. So try both forms and choose the
form that you like to use for the future.
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PLANCHE GRIP
Does the grip matter for the
planche?
As well as the form I don't think
that there is something like a
perfect grip. The grip is
something that everyone
should choose for themselves.
planche grip INSIDE
planche grip MIDDLE
FOR ME PLANCHE GRIP
MIDDLE IS THE MOST
COMFORTABLE.
planche grip OUTSIDE
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PLANCHE HOLD +
RESISTANCE BANDS
How long the minimum hold must
be?
The minimum hold of one element
must be 3 seconds. One of the
most important things to perform
a correct hold is to keep the body
in perfect horizontal line and to be
neither above or below that line
One of the most common methods
of learning planche is to train it
with resistance bands. There are a
few types of resistance bands. In
the beginning you should use
stronger resistance band (with
higher tension). After some time
and progress the resistance band
must be replaced with a weaker one
(with lower tension)
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Training volume
I recommend that the
training process of
planche to be 5 times a
week. The rest
between the attempts
should be from 2 to 3
minutes depending on
how you feel your
body. Every training
day can be with a
different training
volume, depends on
how you're feeling.
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Level 1
Day 1
Tuck planche push up + max hold x3 sets
Tuck planche max hold x3 sets
Slow push up to tuck planche max hold x3
sets
Diamond push ups 1 set - x8 repsa
Wide push ups 1 set - 7-10 reps
Side push ups 1 set - x4 for side reps
Normal push ups 1 set - x10 reps
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Level 1
Day 2
Adv tuck planche max hold x3 sets
Tuck planche push up and hold x3 sets
Tuck planche to adv tuck planche 1 set 3x4 reps
Slow push up to tuck planche max hold x3
sets
Diamond push ups 1 set - x10 reps
Wide push ups 1 set - 8-12 reps
Side push ups 1 set - x4 for side reps
Normal push ups 1 set - x12 reps
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Level 1
Day 3
Adv tuck planche max hold 1 set
Tuck planche 3 push ups and hold x3 sets
Tuck planche to adv tuck planche 1 set 3x4 reps
Slow push up to tuck planche max hold x3
sets
Diamond push ups 1 set - x12 reps
Wide push ups 1 set - 10-12 reps
Side push ups 1 set - x5 for side reps
Normal push ups 1 set - x16 reps
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Level 1
Day 4
Adv tuck planche max hold x4 set
Tuck planche 4 push ups and hold x4 sets
Tuck planche to adv tuck planche 1 set 3x4 reps
Slow push up to tuck planche max hold x4
sets
Diamond push ups 1 set - x14 reps
Wide push ups 1 set - 12-14 reps
Side push ups 1 set - x5 for side reps
Normal push ups 1 set - x18 reps
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YOU NEED
10+seconds adv tuck
planche for level 2
Level 1
Day 5
Adv tuck planche max hold x5 set
Tuck planche 5 push ups and hold x4 sets
Tuck planche to adv tuck planche 1 set 3x4 reps
Slow push up to tuck planche max hold x5
sets
Frog planche max hold x3 sets
Diamond push ups 1 set - x16 reps
Wide push ups 1 set - 14-16 reps
Side push ups 1 set - x5 for side reps
Normal push ups 1 set - x20 reps
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Level 2
Day 1
Straddle planche max hold elastic band
15kg x2 sets
One leg straddle planche max hold 1 set x2 reps for leg
Frog planche hold 7sec x3 sets
Adv tuck planche push ups elastic band 1
set - 3x4 reps
Adv tuck planche max hold x2 sets
Tuck planche push ups 1 set 3x4 reps
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Level 2
Day 2
Straddle planche max hold elastic band
15kg x3 sets
One leg straddle planche max hold 1 set x2 reps for leg
Frog planche hold 7sec x3 sets
Adv tuck planche push ups elastic band 1
set - 3x4 reps
Adv tuck planche max hold x2 sets
Tuck planche push ups 1 set 3x5 reps
Tuck planche hold 3 sets - 5-10 sec
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Level 2
Day 3
Straddle planche max hold elastic band
15kg x4 sets
One leg straddle planche max hold 1 set x3 reps for leg
Frog planche hold 7sec x3 sets
Adv tuck planche push ups elastic band 1
set - 3x5 reps
Adv tuck planche max hold x2 sets
Tuck planche push ups 1 set 3x5 reps
Tuck planche hold 3 sets - 5-10 sec
Diamond push ups 1 set - 2x10 reps
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Level 2
Day 4
Straddle planche max hold x2 sets
Straddle planche max hold elastic band
15kg x3 sets
One leg straddle planche max hold 1 set x3 reps for leg
Adv tuck planche push ups elastic band 1
set - 2x5 reps
Straddle planche lean hold 3 sets x30 sec
(on floor)
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YOU NEED
8+seconds straddle
planche for level 3
Level 2
Day 5
Straddle planche max hold x3 sets
Straddle planche max hold elastic band
15kg x3 sets
One leg straddle planche max hold 1 set x3 reps for leg
Adv tuck planche push ups elastic band 1
set - 2x5 reps
Straddle planche lean hold 3 sets x30 sec
(on floor)
Tuck planche to adv tuck planche 1 set 3x5 reps
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Level 3
Day 1
Full planche max hold elastic band 15kg
x2 sets
Straddle planche max hold x2 sets
Straddle planche push ups elastic band
15kg 1 set - 2x3 reps
Straddle planche max hold elastic band
15kg x3 sets
Adv tuck planche push ups 1 set - 3x4
reps
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Level 3
Day 2
Full planche max hold elastic band 15kg
x3 sets
Straddle planche max hold x3 sets
Tuck planche to full planche 1 set - 3x4
reps
Straddle planche max hold elastic band
15kg 3 sets
Adv tuck planche push ups 1 set - 3x4
reps
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Level 3
Day 3
Full planche max hold elastic band 15kg
x3 sets
Straddle planche max hold x3 sets
Tuck planche to full planche 1 set - 3x4
reps
Straddle planche push ups elastic band
15kg 1 set - 2x3 reps
Straddle planche max hold elastic band
15kg 2 sets
Adv tuck planche push ups 1 set - 3x4
reps
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Level 3
Day 4
Full planche max hold no band x3 sets
Full planche max hold elastic band 15kg
x3 sets
Straddle planche max hold x3 sets
Straddle planche push ups elastic band
15kg 1 set - 2x3 reps
Straddle planche max hold elastic band
15kg 2 sets
Adv tuck planche push ups 1 set - 3x4
reps
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Level 3
Day 5
Full planche max hold no band x3 sets
Full planche max hold elastic band 15kg
x3 sets
Straddle planche max hold x3 sets
Straddle planche push ups elastic band
15kg 1 set - 2x3 reps
Straddle planche max hold elastic band
15kg 2 sets
Adv tuck planche push ups 1 set - 3x4
reps
Full planche lean hold 4 sets - 30 sec (on
floor)
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