E-BOOK
PLANCHE
SAÏAN MUREAU
2023
SUMMARY
01
THEORY
01. The shape of the planche
02. Common mistakes to avoid
03. Different grips
04. Glossary
03
WARM-UP
01. Benefits of warm-up
02. Planche preparation
03. Warm-up details
05
02
ORGANIZE YOUR TRAINING
SESSIONS
01. Comparison
02. Optimization
04
ZERO TO FULL PLANCHE
Level 0 : Strengthening 1/2
Level 0 : Strengthening 2/2
Level 1 : Straddle planche goal
Level 2 : Full planche goal
Level 3 : Full planche, and now ?
TIPS
01. Mindset
02. Technical
03. Health
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01
01 THEORY
01/ The shape of the planche
To understand how to perform a planche, it’s essential to understand
the basic mechanics. The planche is a static movement involving
three mains keys :
01
02
03
Scapular protraction
Pelvic retroversion
A fully extended body (legs, arms, toes)
Pelvic
retroversion
Scapular protraction
Legs stretched
Arms stretched
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02/ Common mistakes to avoid in planche
We have previously seen the ideal form of a planche as well as the
basic keys that apply to it. Now let’s look at some mistakes that
beginners tend to make and that should be avoided from the
beginning in order to not develop bad habits.
Scapular retraction
Excessive scapular protraction
The Lack of pelvic retroversion
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Bent arms
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03/ Different grips
The grip for your planche will mostly depend on your basic
flexibility (genetics) and generally on how you feel the most
comfortable.
However, it is recommended to start with a parallel bar grip. It is
easier (involving the forearm and wrist) and less stressful on the
tendons if executed correctly.
Let’s take a look at the correct execution of this grip:
Back of the hand
elevated
Broken wrist
Grip in line with
the hand
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04/ Glossary
Appellation
Explication
Hold
Maintaining the position
Press
Rising from the planche position
to a handstand
Push up
Push-up in the planche position
Negative
Descent from a handstand to a
planche (the opposite of a press)
Deadstop
Holding before a push-up or press
PR
«Personal record» - maximum
performance
Deload week
A week where you force yourself to
reduce the intensity of your training
in order to recover your nervous
system.
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02
ORGANIZE YOUR
TRAINING SESSIONS
01/ Comparison
To understand how to organize your training sessions, it is essential to
define:
« What makes us progress ? »
To answer this question, I would like to make a contrast between
weightlifting and street workout.
From my experience, I have noticed that most beginners try to apply
certain rules learned in weightlifting to street workout. However, it
must be understood that these are two TOTALLY different sports.
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STRENGHT
HYPERTROPHY
In weightlifting, we seek to maximize muscle hypertrophy, while in
street workout, we seek performance. These are two distinct
objectives leading inevitably to two different ways of training.
You may have already trained with a program of the type: PUSH/PULL
or having a well-defined planning for the week such as «Monday
planche, Tuesday rest, etc...» If so, then you must understand that it is
far from being the best thing you could do in this sport. But why?
You have probably already trained on a day when you felt sore,
thinking you would have a bad session and yet achieving personal
records (PRs). This is perfectly normal, as the nervous system plays an
essential role in your performances in planche. Without an effective
nervous system, performance is impossible.
However, it should be kept in mind that managing your energy is a
very difficult thing, and that there is a lot of luck involved too.
So, how should you organize your session during the week?
02/ Optimization
The best thing to do is to learn how to listen to your body and how to
adapt your sessions to your daily energy level.
In other words, the goal here is not to impose rest days in the week to
avoid missing a potential good session but rather to change your
session on the fly to optimize them.
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Therefore, you should train a minimum of 4 times a week in order to
have the necessary volume/intensity for a good progression, but you
can also go up to 6 workouts a week if your body allows it.
However, it should be understood that the nervous system cannot be
effective 7 days a week. Therefore, if you feel that you have been stuck
for some time or even regressing, do not hesitate to
voluntarily reduce the intensity of your workouts or even to take a
complete «deload» week.
If nothing changes, then there is a high probability that a circuit or
your nervous system is lagging in recovery and is considered «fried.»
If so, I would ask you to take several consecutive rest days (2/3 being
generally sufficient).
FEELING
ADAPTATION
RESULTS
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03 WARM-UP
01/ Benefits of Warm-up
Preparation for the effort
Prevention of injuries
+ Overall Muscle Temperature
This results in an increase in blood flow, nerve impulse, and increased
efficiency. In other words, it significantly increases performance.
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02/ Planche preparation
We can characterize the warm-up into five distinct parts :
01
Cardiovascular
warm-up
02
Articular
warm-up
03
Muscular
warm-up
04
Stretching of
work zones
05
Progressive
overload
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03/ Warm-up details
01
02
Cardiovascular warm-up
5 minutes of an exercise of your choice at low intensity (jump
rope, treadmill, burpees...)
Articular warm-up
01. Resistance-free work
We will aim to warm-up the joints used in the planche, mainly :
Shoulders, elbows, and wrists
Perform between 15 and 20 repetitions for each exercise
02. Resistance band work
Choose a band suitable for the warm-up (5-15kg)
The goal here is to prepare the shoulder joint and especially the
rotator cuff
03
Muscular warm-up
01. Bodyweight exercises :
In this part, you must adapt the exercises to your current level.
Indeed, a beginner will not have the same needs as a confirmed
athlete. An athlete may have 10 pull-ups as their warm-up while
for another, it corresponds to their workload. So choose
exercises that you MASTER in order not to tire yourself out for
the real training that comes after.
*
Exercises : Push-ups, Dips, Pull-ups, Scapula push-ups, Leg
raises on the bar, Handstand, Shoulder elevations, HPU,
Muscle-up, etc.
*
Exercises : Zanetti, Curl, Bending of the wrists, Front/Side raises,
Developed military
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02. Work with weights :
Working with weights is a good way to prepare your tendons for
what’s coming. Be careful to not go too heavy and focus on the
execution.
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04
Stretching of work zones
Don’t neglect this part, stretching in addition to relieving some
tensions allows an increase in your strength, a reduced risk of
injuries, and a sensation of lightness throughout the body.
You can complement your stretching with some mobility
exercises using a stick for example or with some self-massages
using a massage roller and/or ball.
05
Progressive overload
Progressive overload will allow you to gradually get into your
workout in order to properly finishing your warm-up.
Start with a few elastic band sets to start warming up the
muscles necessary for maintaining the planche and to update
your proprioception (ability to feel your body’s position in space).
Once the elastic band sets are finished, you can do an
intermediate set or start your first training set directly if you feel
ready.
20 Minutes
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Essential points
In the end, it’s impossible for me to give the ideal warm-up, we are all
different, with different tensions, different levels, and therefore not
necessarily the same needs.
However, the structure of your warm-up should remain the same, and
you should not neglect any of these 5 parts in order to be properly
prepared for each of your workouts.
The ultimate goal is to feel warm, energetic, and mentally ready to launch
your planche at the end of your warm-up. You should not feel tired in any
way.
Warm-up video link for execution of movements.
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TO
04 ZERO
FULL PLANCHE
01/ Les bénéfices de l’échauffement
It will be essential to strengthen yourself before starting the planche in
order to start on a solid foundation and avoid injuries as much as
possible.
I propose two strengthening routines depending on your starting level.
I would ask you to go to the next level ONLY after completing the final
objective.
Exercise execution video link.
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LEVEL 0
STRENGTHENING 1/2
prerequisite : 1 Pull up, 1 Dips, 1 Push up.
Strengthening goal before the start of skills to avoid injuries
80 %
01:30 - 04:00
x4
of max capacity
on each exercise
1 min 30 rest
between each
exercise and 4 min
between each set
repeat this circuit
4 times
EXERCISE 01
EXERCISE 02
EXERCISE 03
Dips
Pike push up
Pull ups
(change grip every set,
normal, wide, supine)
EXERCISE 04
EXERCISE 05
EXERCISE 06
L-Sit
Push ups
Plank
(change grip every set,
normal, wide,
diamond)
End goal : 15 Dips / 20 Push ups / 8 Pull ups
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LEVEL 0
STRENGTHENING 2/2
Begin the session with 15/20 minutes of handstand attempts against a
wall, gradually lifting your feet. If you already have this skill, you can skip
this step and move on to strengthening.
100 %
01:30 - 04:00
x4
of max capacity
on each exercise
1 min 30 rest
between each
exercise and 4 min
between each set
repeat this circuit
4 times
EXERCISE 01
EXERCISE 02
EXERCISE 03
Tuck Planche hold
Handstand Push Up
Semi Planche hold
(against a wall or without
a wall depending on the
level)
EXERCISE 04
EXERCISE 05
EXERCISE 06
L-Sit to Tuck Planche
Pull ups
Lean Planche Push Up
EXERCISE 07
Dips
End goal : 10s of Tuck planche, 8 Handstand push ups
against a wall and 10s of Handstand
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LEVEL 1
01
STRADDLE PLANCHE
GOAL
Straddle planche work
EXERCISE 01
EXERCISE 02
Max hold straddle planche with
resistance band at the pelvis
Negatives straddle with resistance
band at the pelvis
(between 3 and 6 series depending on the
energy of the moment)
(between 3 and 6 series depending on the
energy of the moment)
Take 3/4 minutes of rest between each set of planche.
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02
Optimization of the session
Once the first part is completed, three choices are available to us. The
decision should be based on personal feelings and previous performance.
CHOICE 01
Low intensity
With this choice, you decide to continue your session by working on the
form of your planche with a much more resistant elastic than before. This
session choice should be made only if your nervous system is too tired to
attempt anything else.
CHOICE 02
Medium intensity
With this choice, you decide to continue your session with a focus on
improving your fundamentals. You will choose between 3 and 5 exercises
from the following list to improve based on your current weaknesses or
certain areas you wish to prioritize.
List : Weighted Dips, Weighted Pull-ups, Barbell Bicep Curl,
Zanetti Dumbbell, Hanging Leg Raise, Lean Push-ups, Tuck
Push-up, Handstand Push-ups, Military Press
CHOICE 03
High intensity
With this choice, you feel that you still have enough energy to do
combinations. The goal here will be to increase your volume by
performing combinations with elements that you master.
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Examples of combinations
The examples provided are ways for you to open up your possibilities. You will need
to adapt them to your current level. It is very likely that you can already achieve
certain combos but fail at others.
The examples are provided in order of difficulty, thus following a guideline to bring
you to the next level.
EXAMPLE 01
Tuck push up
Bent arm press
Handstand push up
Negative tuck hold
EXAMPLE 02
Tuck press
90° push up
Negative tuck
Semi planche hold 3s
EXAMPLE 03
Tuck kick straddle
L-sit
3 tuck push up
EXAMPLE 04
EXAMPLE 05
Tuck kick straddle
3s hold
Straddle max
L-sit
L-sit
Tuck max hold
Tuck press
L-sit
Straddle push up no hold
Negative straddle planche
Tuck kick straddle
V-sit
L-sit
Tuck push up x2
Tuck hold 3s
1H of combinations
End goal : 3 seconds of straddle planche
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LEVEL 2
01
FULL PLANCHE GOAL
Planche work
Perform 3/4 sets of your current max.
MAXes should always be performed at the beginning of the session in
order to gauge your daily abilities and then adjust your session
accordingly. They do not necessarily have to be holds. They can be
presses, max hold to press, max push-up deadstop, etc.
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02
Optimization of the session
When you start to have your first few seconds of straddle planche, the
goal will be somewhat different from before. We are no longer looking to
«unlock» the skill but rather to progress on it. Therefore, the best way will
be to chain combinations. As a result, compared to the previous level,
there are only two possible choices left.
CHOICE 01
You are far from your usual performance, you feel mentally and physically
tired.
Elastic strengthening + Muscle strengthening.
CHOICE 02
You have performed well in your max at the beginning of the session or at
least you feel that you have energy.
Combination of sequences.
Examples of combinations
The examples provided are ways for you to open up your possibilities. You will need
to adapt them to your current level. It is very likely that you can already achieve
certain combos but fail at others.
The examples are provided in order of difficulty, thus following a guideline to bring
you to the next level.
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EXAMPLE 01
Straddle 3s
L-sit
EXAMPLE 02
L-sit
Tuck push up x3 deadstop hold 3s
Straddle push up
90° push up
EXAMPLE 03
L-sit
Negative straddle
Fast Straddle press
V-sit
Tuck to straddle
L-sit
L-sit
Straddle max hold
Tuck push up x3
Straddle push up to press
Negative straddle hold
L-sit
Tuck to straddle
Negative max hold
Full planche max hold
L-sit
EXAMPLE 06
L-sit
Tuck push up max
Tuck to straddle
EXAMPLE 05
Bent arm press
Straddle push up max no hold
L-sit
EXEMPLE 04
Straddle push up no hold
Handstand one arm
V-sit
Tuck to straddle
3x Tuck push up hold
1H of combinations
End goal : 3 seconds of full planche
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LEVEL 3
FULL PLANCHE, AND
NOW ?
If you are at this level, it means that you have achieved your full planche.
However, you may be tempted to ask yourself what to do next to progress
once you obtain the full :
Should you move to the floor? Continue with volume? Start transitions?
According to me, the most important thing, and the most common mistake,
is to completely neglect the straddle planche once the first 3 seconds are
achieved. Always keep in mind that a max hold will never allow you to
progress in press or push-up. On the contrary, training volume through
combinations will help you to progress everywhere.
Therefore, I recommend starting your full planches at the beginning of your
session but not neglecting the rest. For example, you can start your combos
with full planches (hold/push-up or press) and then lengthen your combos by
incorporating straddles into them.
CHOICE 01
You are far from your usual performance, you feel mentally and physically
tired.
Elastic strengthening + Muscle strengthening
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CHOICE 02
You have performed well in your max at the beginning of the session or at
least you feel that you have energy.
Combination of sequences.
Examples of combinations
The examples provided are ways for you to open up your possibilities. You will need
to adapt them to your current level. It is very likely that you can already achieve
certain combos but fail at others.
The examples are provided in order of difficulty, thus following a guideline to bring
you to the next level.
EXAMPLE 01
Straddle press deadstop
L-sit
EXAMPLE 02
Negative straddle planche hold
Tuck to straddle planche max hold
Straddle press deadstop
Tuck to straddle push up
EXAMPLE 03
Fast full press
Full press deadstop
V-sit
EXAMPLE 05
Straddle press
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V-sit
Negative straddle
Tuck to straddle
V-sit
Tuck to straddle
closed full
Full planche
Full press deadstop
L-sit
V-sit
Negative full to straddle
Straddle push up max
EXAMPLE 04
V-sit
Negative straddle
Negative full hold
Handstand push up
V-sit
Negative straddle
Tuck to straddle
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05 TIPS
In this final chapter, I would like to give you some tips/advice that have
helped me evolve over the years in this sport. Remember them and make
good use of them.
01/ Mindset
Always find the positive in your session.
Always remember that you can’t perform all the time. Therefore, if you
get frustrated with the failure you will encounter, you may gradually
become discouraged and eventually give up. For example, if you don’t
perform well in your planche hold, you can always do balances. And if
you can’t do well in balances either, you can try to improve in a
strengthening exercise.
Stay productive and positive no matter what.
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Always tell yourself that it’s easy.
When you’re about to launch a planche, imagine yourself succeeding.
Tell yourself that it’s something that is accessible to you, even if you
can only hold it for 0.25 seconds. Always remember that our thoughts
determine our actions.
Don’t neglect the impact of visualization.
Likewise, when you launch your planche, you can imagine having an
elastic band around your hips, for example. By believing strongly in it,
you will feel lighter.
It is a purely placebo effect, but it can still have an impact, especially
when we consider the importance of psychology in our sport.
02/ Technical
Always stand behind the bar when working with elastic
bands.
If you stand too far in front, the elastic band will naturally pull you
back during a hold or when you try to do a press.
The head guides the trajectory.
Always remember to position your head properly as it will have an
impact on your performance.
For example, by tucking your head in halfway through the press, you
will greatly facilitate it.
Don’t hold your breath.
If you hold your breath, you will be limited in time, and you may not
be able to hold the position, not because of lack of strength, but because of lack of oxygen.
So always exhale before doing a planche.
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03/ Health
Don’t release the parallel bars suddenly.
When you finish a combo/hold, release the bars slowly and gradually.
This may prevent you from creating or exacerbating forearm pain.
Don’t use wrist/elbow compression guards.
Don’t try to use accessories to cover up pain. Pain is a signal that your
body sends you. If you try to train despite the pain, you are heading
towards injury.
If you have pain in your wrists/elbows, treat it directly. Apply ice to
inflamed areas, reduce the intensity of your workouts, prioritize
strengthening those areas, but don’t rely on tools that your body
doesn’t need in the first place.
Optimize your lifestyle.
Remember that your performance doesn’t depends only on your
workouts. Your lifestyle has a huge influence, whether it’s your sleep,
nutrition, regular stretching...
Be prepared to make the efforts that others don’t make and adopt a
lifestyle that matches your performances.
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This program and its content are the property of Saïan MUREAU.
All rights reserved.
Any redistribution or reproduction of part or all of the contents in any
form is prohibited, except for printing or downloading for personal
use.
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