SOMMAIRE
1 - Introduction
2 - Presentation / Description
3 - Mindset
LINKS MIND / BODY MOVEMENT
Normalize / relativize
Projection / visualization
Last words
4 - Tips and indications
Frequency of work
Adaptations
Tensions / pains
In case of stagnation
Work on other movements
5 - Starting the program
Which step to start with ?
Understanding the movement and
identifying deficiencies
customizing your work
5.1 - Step I: Base
5.2 - Step II: Beginning of the straddle
5.3 - Step III: Bad form to clean
straddle
5.4 - Step IV: Clean straddle to «full»
5.5 - Step V: «full» to Full planche
INTRODUCTION
Welcome to the program : From
zero to Full planche.
This program is designed to
take you through the process
of getting full Planche.
This content is interactive and
offers you different paths
according to your needs.
It
isthe
easily
self-customizable,
all
exercises
and training
formats that you will find in
this content are marked with a
symbol that will indicate the
area or the targeted action,
allowing everyone to use it
differently depending on their
deficiencies and needs.
Start by reading the entire
document, in order to apply it
effectively.
You can then start your
journey towards the planch
from the step that corresponds
to your current level.
Presentation /
Description
Stages 1 and 2 are essentially
composed of muscle strengthening
exercises aimed at preparing you if
you are not, so start your evolution
at this stage if you do not have a
sufficient strength base.
To reach the full planche, this
program offers several training
formats each with a specific goal, so
we will alternate between strength
and endurance work, and control and
form work throughout your
evolution.
Strength training - specific exercises
- combinations - assisted work, each
of these formats is complementary to
the others and responds to a specific
need, their usefulness therefore
varies according to your
deficiencies, and changes throughout
your evolution along with your
needs.
Presentation /
Description
The concept of form > strength is false
because strength allows you to
provide your own work, so focusing
too much on form from the beginning
of your progression is a common
mistake.
Evolution is a binary phenomenon that
begins with strength and endurance,
allowing you to correct your form to
the volume previously produced.
Once you have corrected your form,
you will have to accept to neglect it
again in order to increase your work
volume, and thus correct it one step
higher.
Before closing this introduction, you
should know that the intensity in
bodyweight, since no weight is added,
is only relative to the quality of
execution of the movement. Neglecting
the form is this equivalent to reducing
the intensity to provide a higher
volume of work.
Presentation /
Description
mindset
LINKS MIND / BODY MOVEMENT
The planche is an essential static
movement that is not the easiest to
perform. Nevertheless, you must be
aware of the huge psychological
dimension involved in the practice
of this sport.
Your state of mind directly
conditions the way you hold
yourself, as well through your daily
posture as in your practice of
Calisthenics.
An individual who is withdrawn or
with a negative state of mind will
have a naturally forward stooping
posture. Posture approaching the
«hollow body» this individual will
stand up thanks to a muscular
support approaching that of the
plank, that can, in the long run,
support him in pushing.
mindset
Liens ésprit/gestuelle
On the other hand, a person of a
relaxed and balanced nature will
have a more upright posture, even
slightly retracted, which can
favor the work of the pull.
In planching, your state of mind
will directly determine whether
you are going to hold a fall or
gain height and grow forward.
These are two completely
different trajectorie
trajectories/feelings,
s/feelings,
from which come different
muscular implications.
The person who is anxious about
the planch will find a way to
‘hold a fall’ because that is his
vision of the movement.
mindset
Liens ésprit/gestuelle
Example 1: He will move forward until
he
the then
alignment
with theacenter
of feels
gravity,
fight against
fall
going backwards in the direction of
the legs.
This backward trajectory will create
an imbalance in the contact with the
bar, and will result in the inability to
apply the required hand and wrist
resistance in the correct way and
trajectory.
Example 2 : He will let a break be
created at the wrist level, which will
help him to hold the fall forward, by
compression, but will in return make
his planch lower. The angle of his
planch will therefore be sharper. This
break will also prevent him from fully
using his grip and thus fully
involving the wrist. This lack of
contact and grip at the back of the
hand will therefore result in overinvolving the anterior chain of the
arm, and will prevent him from taking
full advantage of the posterior chain.
mindset
Liens ésprit/gestuelle
The confident person will often
unconsciously keep the wrist + in the axis of the bar, a pressure
+ - balanced from the front to
the back of the hand, equally
involving the front (biceps) and
back (triceps) muscle chains,
which will allow him to seek to
go up and maintain his height,
rather than hold a fall.
So you see that your way of
practicing is the transcription
of what is going on in your
head, and the first work to do
will be to normalize the idea /
vision of your objectives.
mindset
NORMALIZE / RELATIVIZE
Your conception, the image you
have of the goal you are seeking is
the first thing to govern your
evolution. The more difficult you
perceive your goal to be, the more
difficult it will become. The first
thing to do is to demystify your
goal.
Although complicated to perform,
the plank remains a movement
within everyone’s reach. Of course
the amount of work you can do
will depend on many parameters,
such as your height and weight,
but I repeat and affirm that the
plank is a movement that any
normal person is supposed to be
able to perform for a few seconds
at least.
mindset
normaliser / relativiser
Find your own levers to
persuade yourself, or rather
understand, that it is quite, even
easily achievable, the strength
starts with the strength of self
persuasion and self confidence.
Normalizing will then become
relativizing. You will encounter
ascending and descending
phases throughout your
evolution; you will have to go
through each door in your head
before you can actually go
through it.
Remember the previous doors,
once you have passed, you will
think that it was not so hard, so
tell yourself in advance, enjoy
it, be patient and keep your
confidence.
mindset
PROJECTION / VIZUALISATION
What we call visualizing, or
projecting, is not just
visualizing the effort as we would
visualize a journey from point A
to point B. It is about trying to
live the situation in advance,
trying to feel every sensation and
detail beforehand.
Visualization / projection can be
considered as a mental part of the
training: without a clear image of
the arrival point, the path
remains equally unclear.
By dint of being close to your
body, you can come to quantify by
thought the effort you are able to
make in the moment, by dint of
effort you can also come to
conclusive first tries and many
amazing results.
mindset
LAST WORDS
Don’t be in a «no pain no gain»
mindset, when there is bread, there
is little or no gain, pain is not the
indicator of a job well done.
How can you match people who
thrive on what they do without
enjoying what you do?
«No pain no gain» means that you
are embarking on a chore, for
which you will need motivation,
support, where is the joy, and the
pleasure in that?
Pushing the effort to its limits is a
pleasure, it’s positive to fail
because each failure is a step
closer to your goal, it doesn’t
require «Motivation» you do it, by
you for you, and it’s the only way
to achieve what you want whether
it’s for the planch or anything
else.
TIPS AND INDICATIONS
Exercises: Each of the
exercises present in the
first part of this program
will be present in the
video(s) associated with
this program. Until you
have access to your first
bad form planch, we must
focus on the deficiencies
that we will identify
together later in the
program. You will then only
have to focus on the
exercises that concern
your main needs, taking
care to reproduce the
exercises in the program
and in video in the right
way.
TIPS AND INDICATIONS
assistance band work:
this format is present
throughout this
program, so don’t take
a big one unless you
really have no choice.
It is often best to take a
light resistance and tie
a number of knots to
adjust the tension, then
remove them when they
are no longer needed.
TIPS AND INDICATIONS
This will help you to better
quantify your progress, and
take the weight off more
gradually. The presence of the
rubber band should not make
the exercise too simple, it
should simplify it, but you
should still feel that it is
working.
The rubber band, if it is above
you, will cut your extension in
two by pulling you vertically,
place your support (hands,
Pbars), one step forward in
relation to the vertical line of
the rubber band: it will better
accompany your front and back
extension in this way.
TIPS AND INDICATIONS
The combinations: they can be
followed literally in the
proposed order, but are not
fixed and the order is not
imposed. You can customize
them, replacing for example
some impossible dips or L/V sit
by victorian or easier
variants.
You can also incorporate
skills that you have mastered
but that I don’t know of, such
as the One arm Handstand, the
Hollowback - the Handstand
Flag, which can also be used
as ‘rest’ elements to
incorporate after a press
before coming back down.
TIPS AND INDICATIONS
Here are the three rules for creating a
workout combination that allows us
to push the volume as far as possible
while making sense.
1 - present skills in a degressive manner
(from the most difficult to the simplest)
2 - as said before, the intensity in
bodyweight is relative to the quality of
execution, the quality of execution
must also be degressive, so as not to
come back too quickly to too simple
variants, then allow you to let the legs
go down if it allows you a hold and a
longer combo.
3 - alternate muscle groups and breathe
between movements, to ‘rest’ and
increase the volume of work, rest
elements such as balance movements ( hs
oah hollowback ) can be used in the
same way.
TIPS AND INDICATIONS
FREQUENCY OF WORK / VOLUME OF WORK IN
A COMBINATION AND IN A TRAINING SESSION
Work volume over the week: The
frequency of training is variable
and must be in accordance with the
state of fitness you feel. It is
supposed to be between 3 and 5 days
of training per week depending on
your possibilities.
Active rest is often preferable to
complete rest, it allows you to keep
an activity, a rhythm, and provides
benefits and well-being often
superior to total rest. Stretching,
mobility, balance, low volume and
low intensity exercises, set and
reps, short series without weight,
the idea being to train for a short
period of time around half an hour
while providing a moderate effort.
TIPS AND INDICATIONS
FREQUENCY OF WORK / VOLUME OF WORK IN
A COMBINATION AND IN A TRAINING SESSION
A good state allows you to
train more. Example of a good
week:
monday
Training
TUESDAY
Active rest
WENESDAY
Training
THURSDAY
Training
FRIDAY
Active rest
SATURDAY
Training
SUNDAY
Rest
A tired state will require more
rest :
monday
TUESDAY
WENESDAY
THURSDAY
FRIDAY
Training
active rest
Training
Rest
Training
SATURDAY
SUNDAY
Training
Active rest
TIPS AND INDICATIONS
FREQUENCY OF WORK / VOLUME OF WORK IN
A COMBINATION AND IN A TRAINING SESSION
Volume at the level of a combination: A
short (~10s
~10s)) and intense exercise will be
considered as muscular, and will result
in maximum strength gain, this type of
exercise requires a rest that can be
described as short (~ 1 to 3 minutes)
minutes)
A ‘long’ exercise or combination
(~20/40s
~20/40s)) will be considered as nervous
resistance, and will require more rest
(~4 to 5 minutes)
minutes)
The longer your workout, the more rest
it will require to be able to be
reproduced without too much strain in
training, and for your feeling in the
following days.
Your progress will be based on your
ability to make the right effort in the
right way, at the right time, thanks to
your feeling and your state of mind,
which must be in line with the work you
have done.
TIPS AND INDICATIONS
Adaptation
Strength gain is a response,
an adaptation to a
constraint that can take
several forms (maximum
strength, endurance,
control and positioning). To
progress you will have to
push your limits in terms of
strength, endurance and
technique.
You can’t push your body to
the limit all the time,
especially since you risk,
when starting this program,
to go from isolated work to
a more voluminous and
nervous work, so you need to
understand certain things.
TIPS AND INDICATIONS
Adaptation
You can quickly assimilate a
movement, but that doesn’t mean
you’ll be able to handle a lot of it
immediately.
So I would ask you to be careful
and not to rush, lift your foot
when you feel it is necessary,
especially in case of :
Big Lvl up - to adapt to the new
effort you can provide.
Change of season - to let the body
get used to the new
environmental constraints.
Big change in the way you train time to get used to it.
TIPS AND INDICATIONS
TENSIONS, PAINS
Never ask your body to perform a
movement that involves pain, not
tension or aches, but a persistent
and annoying pain! Pain is a
message, listen to your body and do
not hurt it.
You can work reasonably on a sore
limb, because it is an inevitable
consequence from which you can
detach yourself as you adapt to
your training.
However, in case of persistent pain,
I would ask you to change your way
of doing things if it is possible
(change of grip), otherwise, stop
working on this movement and
work on another movement that
does not cause you pain. Be patient
in this way, and treat the area by
your own means (stretching, selfmassage) or with the help of a
professional.
TIPS AND INDICATIONS
IN CASE OF STAGNATION
Evolution is a phenomenon that has
nothing stable about it and that can
be impacted by so many phenomena
that I can’t mention all of them, the
parts ‘visualization’ and
‘relativizing’ are your best tools to
get out of it.
Sometimes the solution will be to
look back and see how far you’ve
come and remember why you’re doing
this.
Sometimes it will be the other way
around and you will need to be able to
see the next step to get to the next
stage.
Everything happens in your head.
if nothing psychological is lacking,
you can try to improve the physical
parameters that can be improved,
conditioning and mobility, drying to
lose fat mass, detoxification for a
healthier body.
TIPS AND INDICATIONS
WORK ON OTHER MOVEMENTS AT
THE SAME TIME
It is quite possible to work on
other movements at the same
time, it is even advisable to work
on all possible amplitudes, and
to have a certain muscular
balance.
You just have to be careful not
to focus too much on movements
that intensely involve the same
area, for example hefesto
maltese and supination plank
which all work intensely on the
elbow.
It’s up to you to be careful, to
remain reasonable and to listen
to your body.
TIPS AND INDICATIONS
Before letting yourself
follow this program: be
positive, notice each of
your progresses whatever
they are: gain of
endurance, ease, or even
simply reproduce a
similar performance in a
less favourable state.
Congratulate yourself!
It’s the only
congratulations that are
worth anything and that
really impact you.
STARTING THE PROGRAM /
CUSTOMIZING YOUR WORK
WHICH STEP TO START WITH ?
If you are just starting to train,
train,
start at step 1.
1. It is best to prepare
physically before working on the
planch specifically.
If you are already doing sports but
are just starting to planche, then
start with the basics in terms of
boarding and start with step 2.
2.
If you already have your first bad
form straddle planche - even very
bad form (arms outstretched
mandatory) then start your training
in step 3.
3.
If you already have a straddle
planch with a correct shape,
shape, start
with step 4.
4.
If you have a full planch with bad
form,, start training in step 5.
form
5.
STARTING THE PROGRAM /
CUSTOMIZING YOUR WORK
UNDERSTANDING THE MOVEMENT
AND IDENTIFYING DEFICIENCIES
Here we are at the beginning of your
evolution. Start by learning the
positioning of the planch with the
help of our free contents on Youtube
as well as with the videos attached
to this program. Technical mistakes
will change your muscular
involvement and your feeling, so you
have to deal with them directly.
All the necessary information can be
found in the additional video
content.
Once you understand the positioning
of the planch, the first thing to do is
is
to identify your strengths and
weaknesses. You will then have to try
a version of the planch adapted to
your level: a lean take off, a tuck, or
even a straddle planch test,
focusing on your feeling.
STARTING THE PROGRAM /
CUSTOMIZING YOUR WORK
UNDERSTANDING THE MOVEMENT
AND IDENTIFYING DEFICIENCIES
Is there a part of the
t he movement
that feels easier than the rest?
Do you feel comfortable on your
feet? Do your legs come up even a
little?
Now what is the major problem?
Do your arms bend? Are your
shoulders refusing to go
forward enough? Do your legs
not want to lift? Which of these
seems the most complicated to
you?
Rank
them
in
order
from
hardest to easiest.
Once you’ve answered this
question you’ll know where to
focus your attention and do
most of your work, and you’ll be
able to choose the exercises you
need using the symbols.
STARTING THE PROGRAM /
CUSTOMIZING YOUR WORK
SYMBOLS - CUSTOMIZE YOUR
PROGRAM
The symbols indicate which area is
targeted by the proposed exercises
or combinations. They will help you
to compose your program
intelligently with the exercises you
will personally need.
tells you that the exercise or
combination in question will focus
mostly or completely on the shoulder
☀
tells you that the exercise or
combination in question will focus
mostly or completely on the arm
☁
The symbol
tells you that the
exercise or combination in question
will focus mostly or completely on
the body hold
★
The symbol ♛ tells you that the
exercise or combination in question
will focus mostly or completely on
the control
STARTING THE PROGRAM /
CUSTOMIZING YOUR WORK
SYMBOLS - CUSTOMIZE YOUR
PROGRAM
Before starting, as a reminder: The
evolution of strength, at body weight,
is a binary phenomenon that begins
with a gain in strength and endurance,
allowing you to correct your form on
the scale of the volume previously
produced.
Once you have corrected your form,
you will have to accept to neglect it
again in order to increase your work
volume, and thus correct it one step
higher.
If you are just starting out on your
way to the planch, these few words do
not concern you yet, but if you already
have access to a straddle or full
planch and are stagnating, you will
have to accept to provide more of a
lower variation and/or neglect the
form (intensity) to increase the
volume.
STEP I : BASE
To begin with, you will build a base of
strength relative to the plank with the
help of classic exercises, and the first
specific reinforcements available to
us.
The exercises in the next step will be
almost all specific to the plank, and of
a higher intensity, so we’ll have to get
used to a high volume of lower
intensity exercises at first.
Now you need to define your strength
base: note the results of your first
session.
Then try to focus on your weak points
with the help of the symbols.
Now it’s up to you to see your training
in the most playful way possible and to
increase your ‘score’ with each
session.
STEP I : BASE
Don’t wait too long, this step is
only a physical reinforcement step.
Try the next step gradually and
move on to the next step as soon as
you feel you can follow step 2.
Your training at this stage should
last an hour to an hour and a half,
at least for this part of the
workout, you are free to work on
other skills in parallel. The
important thing is to keep a clear
focus and always put it first, as
said before.
Choose the exercises you need with
the help of the symbols, go from one
to the other by changing muscle
groups as shown in the video.
And give it your all while listening
to your body!
STEP I : BASE
répétitions
repos
max reps
push-ups
switch grip
normal/wide/
each time you
close
do it
1-3 min
dips
max reps
2-4 min
triceps
extensions
max reps
1-3 min
plank hold
max hold
1-3 min
lean
max hold
2-3 min
frog planche
max hold
2-3 min
hspu wall
assisted
max reps
2-3 min
elbow planche
max hold
2-3 min
zanetti fly
max reps
1-3 min
lean press to
pike
max reps
2-4 min
lean push-ups
max reps
2-3 min
wall walk
max reps
2-4 min
pike push-ups
max reps
1-3 min
tuck raises
max reps
2-3 min
semi planche
max reps
2-4 min
focus
☁
☁
☀
☁
★
★
♛
☀
☁
☀
☁
☀
♛
★
☁
☀
★
☀
☁
☀
★
♛
♛
☀
☁
☁
★
☀
☁
☀
STEP II : BEGINNING OF
THE STRADDLE
Here we are at the beginning of
the real work of the planch,
you will follow this step until
you get your first straddle
planch bad form.
As for the previous step, focus
on the points that are missing
thanks to the symbols.
To succeed in making your first
straddle planch you will have
to work on your arm and
shoulder strength, but also
your ability to lift your legs.
It’s up to you to divide your
work between one and the other
according to your needs.
STEP II : BEGINNING OF
THE STRADDLE
Your workout should last an
hour to an hour and a half, at
least for the push-up part.
You are free to work on other
skills at the same time, the
important thing is to keep a
clear focus and always put it
first.
So choose the exercises you
need with the help of the
symbols, go from one to the
other respecting the resting
times and following the
indications in the video.
Do not neglect any of them, they
are all effective and
complementary.
STEP II : BEGINNING OF
THE STRADDLE
répétitions
repos
hold
semi planche
max hold x3
max hold
2-4 min
2-4 min
straddle hold
band assistance
max hold
2-4 min
focus
tuck - advanced
straddle press ½ Max reps - ½ 1 rep
3-4 min
minimum
assistance
band assistance
straddle pushups band
max reps dead
stop
3-4 min
assistance
tuck push-ups
max reps
2-4 min
tuck 'kick' to
straddle
max reps
2-3 min
lean to tuck to
lean
max reps dead
stop
2-3 min
wall lean
max hold x3
2-3 min
hspu
★
☁
♛
☀
☁
★
☀
★
♛
☀
★
♛
★
☁
☀
★
☀
★
☀
★
max reps parallels
3-4 min
elbows
☁
zanetti fly
max reps + iso
2-4 min
hs press +
negative
max reps
2-3 min
semi planche
to tuck
max reps dead
stop
2-4 min
tuck to frog
straddle
max reps
2-3 min
try straddle
x3
2-3 min ♛
free combo
band assistance
maximum effort,
don't stop on
technical failure
4 min
☁
☀
♛
☀
☁
♛
☁
★
☁
★
☀
★
☀
★
☀
★
STEP II : BEGINNING OF
THE STRADDLE
Dead stop means that you
must stop once you arrive
or return to the desired
position.
½ means that you will do
every other exercise in one
way and every other way.
Max hold x3 means that you
will do 3 consecutive
maxes, taking time to
breathe between each one;
some exercises, even if they
fail, can be repeated
several times in a row.
Step III : Bad form to
clean straddle
Now that you have strengthened your
body hold, arms and shoulders, you
are now able to hold a bad form
straddle planch with your arms
straight or almost.
Now it’s time to apply everything
we’ve seen before and start the
combinations by focusing on what
we’re still missing.
If your arms are bending - make sure
your grip is secure, and that your
shoulder is externally rotated so
that your anterior deltoid is facing
the ground. Wrists, forearms,
elbows, biceps and shoulders are
inter-connected and must work in
the same trajectory to be unified,
therefore stronger and without
unnecessary compensations.
STEP III : Bad form to
clean straddle
If your legs have difficulty
in stretching, compress
your ankle, the muscles of
the leg will be activated in
a homogeneous way and this
will help you to stretch it,
then direct your extension
by the ankle towards the tip
of the foot.
I refer you to the different
videos attached to this
program, as well as to
Valentin’s Youtube channel:
Valentin Otz, all the
necessary information is
there.
step III : Bad form to
clean straddle
Let’s start, you will have to work in
two ways at the same time:
Combinations: they are your best
tool to reach the full planch. They
are the best technical and nervous
muscle strengthenin
strengthening
g you can do. Do
them at the beginning of the session
when you are full of energy.
Then, when you’re tired of doing
combos, focus on form in the
assisted exercises to perfect your
positioning and extension,
extension, and
correct your straddle planch.
Provide a good amount of work in
your combinations and training to
keep moving towards the full planch,
and always end your sessions with
some resistance band work to move
towards a better form.
step III : Bad form to
clean straddle
Your workout should last one to two
hours now that you are used to working
the planch regularly.
Combo 1: Straddle - push up no hold - Lsit Straddle - semi planche hold - Lsit - tuck
push ups
☀
☁
Combo 2: Tuck push up - straddle - L sit tuck push up - straddle - L sit - continue
the cycle to failure
☀
☁
Combo 3: semi planche - push up to tuck semi planche - push up to tuck - repeat
☀
☁
combo 4: L sit to straddle
straddle + press
press Negative - L sit -straddle max
Combo 5:
☀
★
handstand - negative Straddle
- L sit - handstand
handstand - negative - L sit Straddle
☀
★
combo 6: Fast lean - use keeping to press block handstand - stop - repeat max times
☀
♛
4-5 min rest between each combo
step III : Bad form to
clean straddle
répétitions
repos
straddle
hold band
assistance
max hold
2 min
Straddle
hold to
pushup to
press band
assistance
1 rep
2-3 min
Straddle
push up
band
assistance
max reps
dead stop
2 min
Straddle
press band
assistance
max reps
2 min
wall lean
max hold x3
2-3 min
Hspu
max reps
parallels
elbows
3-4 min
free combo
band
assistance
focus
☀
★
♛
☀
★
☁
★
☁
☀
★
☀
★
☁
maximum
effort,
don't stop
on
technical
failure
3 min
♛
☁
☀
★
step III : Bad form to
clean straddle
Of course these combinations
will be hard to do as you enter
this stage because they are
beyond what you are able to do
at the moment. You won’t be able
to do all the pushups, you’ll
fall on some of your negatives.
Our progression will be to get
used to these unassisted
variations and this format and
workload. When you are able to
perform all of these
combinations and exercises
fully, and your straddle is
better held and clean, move on
to the next step.
STEP IV : Clean straddle
to ‘full’
Now that your straddle
planch has become cleaner,
you will focus on the full
bungee planch and start
introducing it into your
combinations.
As you have already
experienced with your
straddle planch, it is normal
that your full planch form is
not good from the beginning,
and you will have to proceed
in the same way, i.e. gain
volume → and then correct
the form once you are
reinforced and used to the
movement in bad form.
step IV : Clean straddle
to ‘full’
Comb1 on 1: Straddle - press - try
negative full - open straddle + push up
- Lsit - Straddle - push up - L sit
straddle
☀
☁
★
Combo 2: try full - straddle - push up Impossible - straddle - push up Impossible - continue the cycle to
failure
☀
☁
★
Combo 3: try full - straddle - L sit straddle - Lsit - straddle
☀
☁
★
combo 4: L sit to straddle + press
press Negative full - L sit -straddle + press negative
☀
★
☁
Combo 5: Straddle- L sit - handstand negative - L sit - Straddle
☀
★
☁
combo 6: Handstand - try negative full
- L sit - handstand - negative full - L sit
- negative straddle - continue the
cycle to failure
☀
★
☁
4-5 min rest between each combo
step IV : Clean straddle
to ‘full’
full hold
band
assistance
répétitions
repos
max hold
2 min
full hold
to press
to pushup band
assistance
1 rep
full pushups band
assistance
max reps
dead stop
2 min
full press
assistance
max reps
2 min
90 pushups
max reps
parallels
elbows
3-4
min
°
2-3
focus
☀
♛
☀
★
★
☁
min
free
combo
band
maximum
effort,
don't stop
on
assistance
technical
failure
3 min
♛
☁
★
☁
☀
★
☁
★
☀
★
STEP V :
~
full to FULL
PLANCHE
Now that you have passed the
previous 4 steps you are
supposed to have accumulated
enough strength to master a
clean full planch, your
combinations will become
shorter, the focus will be on
control and form.
You will also focus more on the
expected work to correct your
form.
Everything now relies on your
proprioception and your
understanding of the movement,
so don’t hesitate to go through
all the technical information
that has been provided to you
again.
step V :
~
full to FULL
PLANCHE
Comb1 on 1: Straddle - press negative full - hold ♛
Combo 2: full - impossible - full l sit - full ♛
Combo 3: straddle - push up - full
- impossible - full ♛
combo 4: L sit to full + press negative ♛
Combo 5: handstand - negative
full + re press ♛
4-5 min rest between each combo
step V :
~
full to FULL
PLANCHE
répétition
s
repos
focus
full hold
band
assistance
max hold
2 min
♛
Full hold
to press
to push up
band
assistance
1 rep
2-3 min
♛
full
pushups
band
assistance
max reps
dead stop
2 min
♛
full press
band
assistance
max reps
2 min
♛
3 min
♛
free
combo
band
assistance
maximum
effort,
don't stop
on
technical
failure
CONGRATULATIONS !
+
gift
You are now able to planch, if
you enjoyed working with my
content and you want to learn
more about planching, here is a
discount code that only users
of this program can use :
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