26 PAGES
PLANCHE E-BOOK
by Calisrama
PRESSES / PUSH UPS/TECHNIQUE
-TUCK PLANCHE
-STRADDLE PLANCHE
-FULL PLANCHE
First of all, I want to thank you
for buying my ebook
what we're going to cover in this book
PAGE
3-HOW MANY TIMES TO TRAIN PER WEEK AND HOW
HOW TO RECOVER
4-HOW TO THINK IN TRAINING
5/8-TECHNIQUE AND MISTAKES
9/10-TUCK PLANCHE
11/14-STRADDLE PLANCHE
15/18-STRADDLE PLANCHE PUSH UPS
19/21-STADDLE PLANCHE PRESSES
22/24-FULL PLANCHE/PUSHUPS/PRESSES
25/25-HOW TO PROGRESS/TIPS
Don't forget to warm up before your workout, it's an
important part of your workout
-neck rotations
-hip rotations
-side arm raises
-arm rotations
-dynamic chest
-mid back turns
-single leg hip rotations
-hops on the spot
LET'S START WITH WHAT WE NEED TO GET STARTED
1. PULL-UPS 20-15 TIMES
2.DIPS 40-45 TIMES
3. PUSH UPS 40-45 TIMES
4.HANDSTAND (OPTIONAL BUT DESIRABLE)
HOW MANY TIMES TO TRAIN PER WEEK AND HOW
now I'm going to tell you the best workout regimen in my opinion
MONDAY - Training
TUESDAY - Medium training
WEDNESDAY - Rest and
stretch
THURSDAY - Training
FRIDAY - Active rest
SATURDAY - Trainin
SUNDAY - Rest and stretch
This mode works very well for me
but people's bodies are different, you may need a
slightly different regimen.
Try, experiment, and find the perfect workout
regimen for your body
HOW TO RECOVER
Do full rest very infrequently
You should have an active rest day, this can be
as simple as cardio exercise, stretching, or a
small warm-up with a resistance band
This will get the blood flowing to our muscles
and they will recover faster, this is called
active rest
But sometimes it takes a full day of rest
Listen to your body !
HOW TO THINK IN TRAINING ?
Remember this !
1. The first thing you need to know is that you will
not get what you want just by training hard, this
works in other areas of your life as well.
2. Never tell yourself that you can't
always replay in your head that you are strong.
Go into a workout with the mindset that you can do
what you want, never tell yourself you can't do it
today
3. Visualize yourself doing what you want to do in
your mind
Example - you are learning Planche, start
visualizing in your mind that you are doing Planche
.
Example - if you already know how to Planche and
you want to learn your favorite combination, start
visualizing yourself doing that combination !
Train not only your body but your mind as well
TECHNIQUE AND MISTAKES
1 MISTAKE - Grip
Our grip plays a big role in the performance of PLANCHE
An inward grip will not allow us to fully engage our
arm and shoulder muscles
Outward grip - will not allow you to fully utilize
the muscles of your arms and shoulders
Proper grip - where we can fully engage the
muscles of the forearms, hands and shoulders
2 MISTAKE - Head position
The position of our head is responsible for how we will engage the trapezius
and back muscles
Head and gaze pointed downward
This will not allow proper use of our
muscles, and will
impair form and further progress in
PLANCHE !
Head and gaze upwards - even worse
than the 1st option, in general will not
allow us to use our back, only arm
muscles will be activated
Head and eyes in a 60-50 degree
position
The correct variation that will
properly engage our back and
trapezius muscles
3.CORRECT ENGAGEMENT OF THE BACK MUSCLES
Proper technique and the ability to engage the back muscles properly, plays a
role in future progression
Now I'm going to show you some examples
Proper interaction of the back
-Push your chest
-Push your shoulders away from
you
-Don't pull your shoulders up
Practice it
Do it in front of the mirror
Do it in Planche Lean, filming yourself on
camera
And in the future, you'll automatize it
Normal chest position
Push chest position
MISTAKES IN BACK ACTIVATION
1. Don't hunch over
Our goal is not to hunch over, but to engage
the back using the trapezius and the
muscles of the shoulders and chest
2. Don't fail in the back, you can
learn planche with this
technique but it will make future
progress in other movements
more difficult
3. Don't pull your shoulders towards your head
This will not allow proper use of your back and
trapezius muscles
TUCK PLANCHE
For those who can't TUCK PLANCHE
We went over the basics of training
Now let's move on to the training itself
TUCK PLANCHE
Tuck planche is a pretty simple move
A person who has good basic training can do the Tuck
planche without much trouble
You must be able to hold TUCK PLANCHE for at least 2025 seconds to move on to learning STRADDLE PLANCHE
let's move on to the TUCK PLANCHE training
EXERCISES
1 .Holding TUCK PLANCHE if you already know how
Or attempting to TUCK PLANCHE
TUCK PLANCHE retention 70% of maximum
Example - if your max is 10 seconds, do 7 seconds
5-6 sets
For those who can't TUCK PLANCHE
TUCK PLANCHE attempts 5-6 sets of 6-7 attempts each
Example of attempts
1 position closed L-sit
2 position
3 position Tuck planche
2. Exercise
Planche lean push ups 4 sets 10-15 times
3. Exercise
Planche Lean hold 4 sets 15-20 second
4. BASIC TRAINING
PULL UPS/DIPS/PUSH UPS
PLANCHE LEAN
This program is for beginners
It is sufficient to learn or increase the retention
time of your TUCK PLANCHE
Also if you have a pretty good basic training you
can add to your program
-HANDSTAND PUSH UPS
-TUCK PLANCHE PUSH UPS
This will accelerate your progress
I also want to tell you that if you feel that it is too
hard for you, then reduce the number of sets or
reps
If it's too easy, increase the number of sets or
reps
Also do not forget about basic exercises such as
DIPS/PULLUPS/PUSHUPS
Do them after the TUCK PLANCHE workout
CORRECT PLANCHE LEAN
INCORRECT PLANCHE LEAN
STRADDLE PLANCHE
LET'S GET STARTED ON THE STRADDLE PLANCHE
What we need to get started
-Tuck Planche 25-30 sec
-Dips 40 times
-Push ups 40 times
-Handstand push-ups against the wall
1 and the most important exercise is - ATTEMPTS
Now I'm going to show you variations of attempts
your task is to choose the one that is most comfortable
and effective for you, and do it in this way
1 VARIATION
Your job is to take a
forward shoulder
bend, swing your
feet off the floor
and try to hold on
1 position
2 position
2 VARIATION
1 position
2 position
3 position
Your task is to stand in a closed L-sit position
and from there go into the Straddle planche
3 VARIATION
You can also use this
variation
your task is to stand in
straddle handstand, and
move to straddle planche
trying to hold yourself in
this position in the photo
1 position
2 position
We've broken down the variations of attempts
Now let's move on to the exercises
EXERCISES
1. Straddle Planche attempts (choose one of 3 variations)
6 sets of 6 attempts
Do one attempt, rest for 5 seconds and do the next one, and so on 6 times
2. Tuck planche hold - 4 sets 15 seconds
3. Planche lean push ups + Planche lean presses - 4 sets
1 set 20-20
2 set 20-20
3 set 15-15
4 set 15-15
PLANCHE LEAN PRESS
4. Handstand push-ups against the wall - 4 sets 8-11 times
5. Holding PLANCHE LEAN with one leg 4 sets
10 seconds LEFT leg raised
10 seconds RIGHT leg raised
10 seconds TWO feet on the floor
This program is enough to learn STRADDLE
PLANCHE
Now let's talk about some of the nuances
How much rest between sets ?
There is no specific rest time, you should rest as
much as you need, as soon as you are ready to
perform the next set go ahead and start
But most importantly do not let your body rest
completely, you should be a little tired before moving
on to the next set
Also now I will show you the ideal width of the parallettes to
perform PLANCHE
This is also an important part of doing PLANCHE
Let's talk a little bit about the training
The program is designed for a person with average
basic training for Straddle Planche
I will now show you the levels of this program
lvl 1 - if you are a beginner and this program gives you difficulty
and you can not perform it completely, then reduce the number
of repetitions by 30%-40%, and continue to train basic
movements “DIPS/PUSHUPS/PULLUPS”
lvl 2 - if you are a person with average basic training, then
perform this program in the mode I mentioned above, if you feel
weak, then reduce the number of repetitions by 20%, also don't
forget to train the basics 1-2 times per week 'DIPS/PUSHUPS/
PULLUPS
lvl 3 - if you are a person with stromg basic training, if
this workout is too easy for you, then add the number of
repetitions by 20%-30% and add additional
exercises to your training based on your experience
Main muscles that work when performing PLANCHE
Trapezius and broadest muscles of the back
Forearm
muscles biceps
and triceps
Shoulder muscles
Mainly anterior and
posterior delts
STRADDLE PLANCHE PUSH UPS
go to this program if you're able to do
Straddle Planche
- 5 seconds minimum
- 10 seconds good
-15 seconds no problem
- Push-ups in PLANCHE LEAN without much effort
- Tuck planche push ups 10-15 times
To move on to this program, you should generally have no problem
with moves such as (Planche lean push ups, Dips, Push-ups)
1 PART OF THE TRAINING
1 part of the workout should consist of various combos, either short combos
or long combos (if you are proficient)
Your task is to use everything in your arsenal, from L-sit to Straddle planche
Example
If you can L-sit , Straddle
planche, and Handstand
L-sit , transition
to Straddle
Planche, back to
L-sit and exit to
the Handstand
if you can, L-Sit, Straddle
planche, Handstand push ups
L-sit , transition to
Handstand + Push Up,
transition to L-sit , and
transition to Straddle
Planche
Come up with combos from elements in your arsenal
Also try to do NEGATIVE in Straddle planche.
You don't have to work on cleanliness, work on volume,
that's when we do a lot but not cleanly.
This way you will increase your strength and stamina
2 PART OF THE TRAINING
EXERCISES
EXERCISES
1. exercise is “push-ups in Straddle Planche” or “attempted push-ups in Straddle
Planche”
If you have a good enough basic training to learn Straddle Planche push-ups, I think
you will be able to do 2-4 straddle push-ups
If that's the case, we'll use our straddle planche push-ups in this exercise.
5-6 sets of max push-ups (no matter what form, just try to do them)
If Straddle Planche push-ups are very difficult for you, then your task is just to try to
do push-ups, the same scheme as in the Straddle Planche program, just try to do 6
sets of 5-6 push-up attempts each
2. Advance Tuck Planche push ups - 70% of your maximum 5 sets
if you don't know what your max is check it before training
ADVANCE TUCK PLANCHE
TUCK PLANCHE
3. Planche Lean push ups - 5 sets
1. 25
2. 20
3. 15
4. 15
5. 20
So you can also use explosive power when performing Planche
lean push ups
This is when we slowly go down on the inhale and quickly do a
push up on the exhale
Use this for the first 5-10 reps, it will develop your explosive
power and give you more strength
Example
1 set of 20 push-ups, do the first 10 push-ups for explosive power
and the other 10 as usual
4. Slow push-ups in Tuck Planche 4 sets of 5 times
Explaining how to do - I think everyone knows what negative pull-ups are, there is a
similar scheme here
You should slowly come down on the inhale and quickly push up on the exhale using
explosive power.
Slowly down and quickly up
Explosive strength plays a very big role in push-ups
Improve your explosive power
PUSH-UP TECHNIQUE
Let's break down the push-up techniques
The first thing we're going to talk about is elbow positioning.
A lot of people have problems with this, so I'm going to show you
the right way and the wrong way
Never spread your elbows apart when doing push-ups in
PLANCHE
1- This will make push-ups more difficult
2. It is an injury hazard
Try to pull your elbows more towards your body, and towards
your broadest back muscles
The same applies in all the other exercises
listed above
-Don't forget to use your back
-Get the right grip
-Look in the right direction
-And don't put your elbows out to the side
PUSH-UP TECHNIQUE
Now we're going to talk about using inertia in
push-ups
This will be useful for people who are just
starting to learn this movement.
The use of inertia can be called “volume”
Our goal is to use our legs when doing pushups.
Now I'm going to try to explain to you
1. position
2. position
3. position
1. Position - our task when moving down is to release our legs below body
level, setting the trajectory for pushing
2. Position - we use our legs by throwing them up while we are about to go up
Learn to use inertia
At the beginning of my workouts, at first I did push-ups with inertia only, but
sometimes I tried without it too
Thanks to this, you will learn to understand this movement better,
and you'll be able to do more
A lot but not quality = strength + endurance
Strength + Endurance = more but quality
I hope you know what I mean
STRADDLE PLANCHE PRESS
go to this program if you're able to do
Straddle Planche
- 5 seconds minimum
- 10 seconds good
-15 seconds no problem
-Handstand
PLANCHE PRESS is not such a complicated movement.
If you have mastered STRADDLE PLANCHE well
enough, you should have no problem learning PRESS
First, I'll tell you which body groups we should be interacting with.
1. PRESS starts with our legs and lower back and ends with our back,
trapezius and shoulders
That is, you should start the movement up with your legs and lower back and
finish it with your back and shoulders
1. start with the legs and
lower back
2. the second stage is to use
the upper back and
shoulders
3. finish
Note that head position and gaze are also very important
Don't forget that
LET'S GET TO THE EXERCISES
EXERCISES
1 exercise - easy attempts Straddle Planche presses
I'm going to show you a lighter version of the press
1. position
2. position
3.finish
1. You must make a Straddle Planche
2. Start doing press while bending your knees as in the picture
It's a lighter version of the Strddle Planche Press
It's twice as light as the pure Press
If you can do it, do these Presses for 20-30 minutes
If you fail, your job is to simply try to perform this movement for 30 minutes
Then after a while, try to come to a cleaner Press in stages !
2 exercise - Not the full Presses
1. Straddle Handstand
2. Negative by 20% to 30%
One of the most effective exercises for learning Presses and
for improving it
4-5 sets of 5-6 times
3. Go back
These two exercises will be enough for you to
learn the press
But let's talk about how your training should go.
1 part of the training, as I said before, should
consist of combos, about 1 to 1.20 hours.
Any combo of elements that you have in your
arsenal.
After that we move on to these exercises.
You can also combine this workout with Straddle
planche push ups
Remember that you don't have to perform combos
or exercises perfectly to progress
You can work on volume.
Do as much as you can but not clean.
This will increase your strength and endurance.
And that, you'll be able to perform those
movements clean wich you couldn't do clean
Also learn to feel your body
Like I said, if you feel bad, rest or do a lighter
workout and halve the number of reps and
approaches
FULL PLANCHE
go to this program if you're able to do
-Straddle planche
10 seconds won't be easy
15 seconds won't be a problem
-Any small combos in straddle
planche
The FULL PLANCHE study program is very similar to the
STRADDLE PLANCHE study program
The exercises are almost identical
However, the correct technique is very important here, don't forget
that
Let's move on to the EXERCISES
EXERSICES
1 exercise attempts
5 sets of 5-6 times
1. position
2. position
3.position
Attempts are performed as follows
You need to lean forward as in the photo, lift your legs try to hold PLANCHE
Perform 1 attempt, rest for 5 seconds and perform the next attempt 5-6 times
Sometimes we try to perform attempts through explosive force
That is, we take a breath and on the inhalation quickly do PLANCHE
and back and so on 5-6 times
2 exercises - PLANCHE performance from a closed L-sit
5 sets - 5-6 times
1. position
2. position
3.position
3 exercise - FULL PLANCHE with one leg
2 sets right leg max hold
2 sets left leg max hold
4 exercise - Planche lean push ups + Planche lean presses 4 sets
1. 25-25
2 .20-20
3. 18-18
4. 15-15
5 exercise - Advance Tuck Planche push ups and Wide handstand push ups
1. 3 sets ATP push ups 10 times
2. 3 sets WH push ups 5 times
This is quite sufficient for the study of FULL
PLANCHE
Don't forget that 1 part of the training should
consist of combos
A little bit about the mood
If you feel bad and you don't have
the energy for a combo, you can
just do this program and that's it
FULL PLANCHE PUSH UPS
Let's talk about PUSH-UPS in FULL PLANCHE
In this case the same program works here as in “STRADDLE PLANCHE PUSH
UPS” only we have to perform it in FULL PLANCHE
You can also add such an exercise as FULL PLANCHE PUSH UPS WITH 1 LEG
In general, the programs are the same
We work more on VOLUME, it helps push-ups very well
FULL PLANCHE PRESS
The same can be said for FULL PLANCHE PRESSES, to learn FULL PLANCHE
PRESSES you must be able to FULL PLANCHE 5 seconds minimum.
By doing the exercises from the “STRADDLE PLANCHE PRESSES” program you
will be able to learn PRESS IN FULL PLANCHE.
You can also add an exercise such as FULL PLANCHE PRESS WITH 1 LEG
I do online coaching, and train my students in the same
way and it works very well
and I'm sure you can do it, too
LAST PART OF THE BOOK
HOW TO PROGRESS FURTHER AND TIPS
The first thing we're going to talk about
1. How to progress further?
2 How to progress in combos?
3. How do you do 5-5-5?
And the other thing
1) Remember what I told you at the beginning of the book,
work on your mindset, visualize, and don't tell yourself what
you can't do
2) Work more on volume
What is volume? Volume is when we do a lot but not quality.
Volume = Strength and Stamina
Thanks to this you will be able to make
Example
Doing 5 push-ups on the volume for some time, will lead
to being able to do 5 clean push-ups in the future. At that
point your volume will be probably at 10 push-ups. In the
same way you will reach 10 clean push-ups, while your
volume will be at 15 push-ups at that point.
And so on. The same scheme applines to Presses
and Combos, make a combo that we can't in bad quality
for some time, and in the future we will have it in pure
form
I think you know what I mean.
Example
If you want to learn 5-5-5, do 5-5-5, without worrying about
the form of your push- ups and presses. The main focus
should just be to execute the 5- 5- 5 and the form will get
cleaner with time
2. Don't forget good recovery, listen to your body
When you need to rest, take a break, do some stretching,
cardio
Never rest sitting on the couch all day, keep your rest day
active!
3. Stretch every day, wherever you are in the world
Create a habit of stretching every day, research how to
stretch properly on the internet
4 . Training with band
I believe that band will not help you learn a certain skill, but it
can help you learn a technique, use it sometimes to
understand the correct technique
5. Injuries? If you have an injury, don't let go of your hands,
never do nothing, if you have an injury, you must treat it with
various exercises
Inactivity will only make it worse
This is where we end, thank you for trusting me, this is my first book, I hope it helps you achieve
what you want