October 11, 2019 at 7:35 pm #10125
I managed a passable human flag after only 21 days so I wanted more of a challenge. The full planche looks insane and I don’t expect to do it in under 3 months, so luckily there are several progressions before then which I can check off.
Advanced Frogstand (Crane Pose)
Advanced Tuck Planche
The article recommends being able to hold one move for 30 seconds before moving on, we’ll see how that goes.
Plank Lean – 5 x 20 secs
Frogstand – 10,13,7,6,10,7,25,27 secs (105 total)
L-Sit – 20,15,15,15 secs
Plank lean was part of another progression that counts 5 x 20 secs as a pass. Adding in an ab move every day as that’s a weak area of mine.
Straddle Plank Lean – 20,20,20,13,16 secs
Frogstand – 5,5,5,5,30,21,10,5,5,5,5,20 secs (121 total)
Straddle Sit – 5,5,5,10,8 secs
The idea behind the frogstand is to accumulate ~150 secs of time under tension. I simply try to balance as long as I can with varying success. I did manage a full 30 seconds on the bars I have, I also alternated to using the floor which my current PB is 21 secs.
Handstand lean – 3,2,2,2,2 reps
Frogstand – 25,10,5,5 secs (45 total)
Single Leg Front Plank – 3 x 60 secs
Handstand lean was much harder than I anticipated. You do a handstand against the wall facing towards it with body less than vertical. Then you walk your hands out to a point while walking your feet down the wall, then fix your wrists in place and keep walking the feet a little further down, which forces the shoulders to lean beyond the wrists and put you in a planche. You hold a tough position for 2-4 seconds and go back, which I counted as 1 rep. Shoulders and hands were both knackered after that and my frogstands went to pieces, so I called it a day. Plank was just lifting one foot off the ground and alternating every 10 seconds.
Here’s my straddle plank lean. It’s a pretty intense move and my biceps feel it.
October 19, 2019 at 9:15 am #10127
Straddle Plank Lean – 10,11,14,17,13 secs
Frog Stand – 4,7,6,7,5,10,15,12,7,15,28,8,5 secs (119 total)
L-Sit – 5 x 20 secs
Very scrappy frog stands, switched to the bars to accumulate some longer holds. L-sit strong.
Straddle Plank Lean – 20,18,20,18,15 secs
Frog Stand – 7,7,5,23,14,9,16,20,7,30 secs (136 total)
Straddle Sit – 5,12,5,5,8,12 secs
Hard to judge how far my straddle lean should be but it feels right. I was repeating the scrappy holds of the last session until I re-watched the frog stand tutorial from School of Calisthenics and that made all the difference (note the jump from 7,7,5 second holds to 23 secs). Previously my hands were turned out too much, trying to mimic the plank lean, whereas if the fingers face forward then they can provide a force to balance me when I lean forward too much.
Ended with a 30 second hold from the floor, meaning I can progress to the next variation.
Raised Plank Lean – 2 x 4 x 3 sec holds, 11, 14, 14 secs
Advanced Frog Stand (still in contact with floor) – 9, 6, 15, 12 secs
Advanced Frog Stand (no support) – 2 x 1 sec (haha)
Raised Plank Hold – 60,50,50 secs
I didn’t enjoy the handstand lean so I tried to mimic it by raising my feet and walking them forward for brief holds at end range. I then realised what I’m doing is the next progression after straddle plank lean, and so I did them for single long holds of 10-15 secs.
The advanced frog stand is a whole different challenge to the normal one and I was struggling. Rather than continue doing < 1 second holds I tried to simplify it by placing my hands ~14 inches from the wall so that if I did go forward my head would rest on the wall for support. I also had a footstool so I didn't have to "pop" off my feet into position and could turn it into a gradual lean. I had to simplify it again by getting to the point where my toes were about to leave the stool and holding it there. The advances frog stand is a serious amount of tension in the arms and was quite a strength challenge for me, and even holding just prior to toes off was something I couldn't hold for long. I read online that some people believe Tuck Planche (the next progression) to be easier or equivalent, so I'm not intimidated about being so many difficulty levels away from full planche. My experience of the human flag has shown me that I can be innovative and find some sort of hold I can do for 10-15 secs that I can make more difficult week on week to always ensure I'm progressing.
October 25, 2019 at 10:32 pm #10149
Raised Plank Lean – 5 x 20 secs
Advanced Frogstand with Toes – 15,20,15,15,15 secs
L-Sit Hold – 20,15,15,15 secs
Narrow Pushups – 20
Raised Plank Lean, Tucked Feet – 3 x 20 secs
Advanced Frogstand – 4,4,4,4,5,5,9 secs (39 total)
Hanging Knee Raises – 12,10,10,10
Minor concern that I’ll lose some strength so I started with some narrow pushups. I stopped after 3 sets of raised lean with tucked feet as it felt roughly the same as the straight body version, so I knew I could complete the final 2 sets. I jumped straight into the advanced frogstand with no support, feeling that I can now build some balance. I failed ‘forward’ mostly, but could quickly shift my legs to catch myself and so the concerns of falling on my head during practice were unfounded.
Narrow Pushups – 15
Supported TRX Tuck Planche – 12,20,12 secs
Advanced Frogstand – 9,12,17,12,15,19,4,20 secs (108 total)
TRX Tucks – 9,8,10,11
I dusted off my TRX bands and tried to hold a tucked position with planche but the stability wasn’t there and the body position looked awful when watching footage back. I abandoned that and went for a frogstand on the parallettes, pleasantly surprised by how comfortable I’d become so soon. I’m quietly confident that I can nail 30 seconds on Monday but otherwise hope to do so within the next week. That would take me onto tuck planche and one step closer to full planche.
The progression I’m following is Frog Stand, Advanced Frog Stand, Tuck Planche, Advanced Tuck Planche, Straddle Planche and Full Planche. The texts I read suggested being able to hold one for 30 seconds before moving on. Here’s ~20 secs of the Adv Frog Stand.
November 2, 2019 at 9:09 am #10151
Narrow Pushups – 15
Advanced Frog Stand – 13, 12, 26, 23, 30 secs (104 total)
Supported Tuck Planche – 10 secs, 8 secs
L-Sit – 20 secs
Straddle Sit – 15, 18, 10 secs
Knew I could nail a 30 second hold and got it eventually.
Narrow Pushups – 15
Straddle Plank Lean w Alt Foot Raise – 3 x 20 secs
Straddle Plank Lean w Alt Knee Tuck – 2 x 20 secs
Tuck Planche w SL Support – 2 x 20 secs
Straddle Sit – 4 x 15 secs
I went through a few of the progressions on my way to a tuck planche, starting with a straddle plank lean and raising one foot for 5 secs then changing feet. Did the same but brought the leg in to a tucked knee. Both of these were easy enough that I felt I needed to focus on something else if I’m going to strengthen my position.
Narrow Pushups – 20
Straddle Plank Lean w Alt Knee Tuck – 20 secs
Straddle Plank Lean to Tuck Planche – 5,5,4
Tuck Planche w SL Support – 20 secs
Tuck Planche – 5,3,4,5,5,5,6,6 secs (39 total)
Stir The Pot – 4 x 30 secs
I tried bringing in both knees from the straddle into a tuck and that felt quite nice, and I could only hold for 2 secs so I counted those as “reps” of that motion. I tried tuck planche and can hold 5-6 secs but it doesn’t feel right, and feedback on Insta was that I should try more of an arm lean, which I’ll need anyway to get to a full planche. Finished with stir the pot on a swiss ball.
Here’s my (brief) tuck planche:
November 9, 2019 at 10:03 am #10153
I rested on the Monday. My arms are feeling slightly fatigued and my elbows are a little troublesome. I’ve done 12 sessions in a row and it feels like a good time to recover further.
Pseudo Planche Pushups – 12
Advanced Frog stand, Floating Knee – 4,3,8,5,6 secs
Tuck Planche w Toes – 8,18,13,14,16 secs
Hanging Knee Raise – 11
Hanging Leg Raise – 8,8,6
I picked up the pseudo pushup off an Insta comment and I like them, will do more sets in future. I tried what I felt was an intimidating variation, doing the advanced frog stand but only one knee is in contact with the back of the arm, the other “floats” i.e. it’s held in the tuck position. This was harder on one side and highlighted a weakness in my core. Tuck planche was along the same lines as how I learned the advanced frog stand, getting to the balance point and holding it just before I lift the toes. I finished with abs and went for the harder version of straight legs being raised to waist height.
Pseudo Planche Pushups – 14
Tuck Planche w Toes – 15, 16, 20, 15, 13 secs
Advanced Frog stand, Floating Knee – 7, 8, 6, 5 secs
Tuck Planche – 5,5,6,6,7,7,7,7 secs
V-Sits – 18,18,18,14
Better structure, starting with what should be 5 x 20 secs of a move. The floating knee was no easier and if anything I felt it would be no tougher than holding both legs, so I switched to the full tuck planche. I did these off mini bars, getting more of a lean than last time. This time my shoulders were giving way and abs were better. Finished with V-Sits for the abs.
This is far more disjointed than training for the frog stand and so I spent the evening watching YouTube tutorials. I found Artem Morozov who immediately highlighted the difference between a good tuck (higher legs, more angle) and a bad one (basically what I’m doing). Both are technically a tuck, but the good one sets you up much better for full planche. He said that the standard progression model of Tuck –> Adv Tuck –> Straddle –> Full, doesn’t work as they’re essentially different skills, and to focus on posterior pelvic tilt.
Another video with a pro gymnast spoke of strengthening the core in the extended leg position, otherwise all this time doing tucks isn’t helping because those muscles aren’t getting trained. That’s why I’ve been setting time aside to do abs each session, but I don’t feel many have a good carry over to the full planche. He demo’ed a kind of reverse hyper and that’s something I’ll try to replicate, either bent legged off a gym bench or a work bench I have in the garage. He said planche leans with feet on a swiss ball were good as the ball moves and offers a stability challenge, so lots to think about. Finally I want to copy what I tried for learning the human flag, and prop my feet up with a resistance band to see what a supported full planche might feel like.
This is my tuck planche off mini bars, I hadn’t watched the tutorial so next time I’ll try to bring the knees higher and Artem seemed to have his shins parallel to the ground. Annoyed I have to wait until Monday to train as this is all exciting stuff to implement.
November 16, 2019 at 10:50 am #10155
Pseudo Planche Pushups – 18, 10
Raised Planche Lean – 20, 20 secs
Intense Raised Lean – 12 x 5 secs
Tuck Planche – 6, 4 secs
Prone Leg Raise – 6, 6, 5
Hollow Rock – 3 x 30 secs
Bit of a jumble of exercises, still trying to find my feet with this training. I spent ages mulling over what ab exercises deal with my current weakness and the closest I could come to was the hollow body position of hollow rocks. I’ll do them every session until I’m strong enough.
Pseudo Planche Pushups – 15, 10
Raised Planche Lean – 20,20,20,20,12 secs
Hollow Rock – 3 x 30 secs
Dying Roach – 2 x 40 secs
Dying roach is another ab exercise, I picked it off an ab circuit video and it’s a killer.
Pseudo Planche Pushups – 13
Tuck Planche – 5,9,10,10,5,4,4,7,7,3
Hollow Rock – 3 x 30 secs
Dying Roach – 2 x 40 secs
Here’s the Hollow Rock ab exercise
December 2, 2019 at 5:02 pm #10157
Pseudo Planche Pushups – 10, 15
Tuck Planche – 6,6,6,7,7,7,7,8,5,4 secs (63 total)
Hollow Rock – 3 x 30 secs
Dying Roach – 3 x 40 secs
20 Nov I had laser tattoo treatment on my stomach, meaning I had 4-5 days where I couldn’t exercise.
Pseudo Planche Pushups – 12, 12
Tuck Planche – 9,2,2,4,4,6,5,3,3,4,4
Dips – 15, 18
DB OHP – 15, 8 x 15kg
Hanging Knee Raise – 3 x 15
I did this session at work and it felt crap, after one initial tuck planche I could barely hold any subsequent ones. I added in dips and overhead press to make the session worthwhile, finishing with abs.
Pseudo Planche Pushups – 10
Raised Planche Lean – 20,20,20,20,17 secs
Tuck Planche – 8,6,4,4,6,5 secs (33 total)
L-Sit Tuck Hold – 8,8,20,12,17,13
Hollow Rock – 47, 33 secs
Trying to get a routine going so I brought back the raised planche lean for sets of 20 seconds to strengthen my shoulders. Still only holding tuck planche for 4-8 seconds at a time and I’m not very optimistic about increasing that time very quickly. Patience required.
Pseudo Planche Pushups – 10,10,10,8
Tuck Planche – 12, 7, 6, 7, 7 secs (39 total)
L-Sit Tuck Hold – 4 x 20 secs
I’m training every 3 days to allow full recovery but I still drop off after my first set. I’m also taking 2.5-3 mins between tuck planche attempts as it’s a max effort hold even though duration is short. I feel like I might have to introduce more time under tension to break through this short term plateau.
Here are the L-Sit tuck holds, I can really feel my abs working so I will stick with these along with several other ab exercises.
December 8, 2019 at 11:34 am #10159
I’m getting grumpy at my lack of visible progress so I want to note down the week. I completed a 30 second advanced frog stand at the start of week 4 and in the same week did sets of 5-6 seconds of tuck planche. I seem to progress at a rate of 1-2 seconds per week which is slow going, and my best hold last week was 12 seconds. I feel like I know the exercises which will take me forward and I need to step back and program them in a more ordered fashion, as right now I’m just deciding which exercise to do once I’ve warmed up.
Scap Push ups – 15,15,15,12,12,10,8,8,5 (100 total)
L-Sit Tuck Hold – 20,20,20,16,17 secs
Hollow Rock – 35 secs
My shoulders aren’t as strong as I think they are so I need more volume.
Psuedo Planche Pushups – 14, 10
Raised Planche Lean – 15,15,10,10 secs
Tuck Planche – 5,3,2 secs (RUFKM!)
OHP – 6 x 40kg
Raised Planche Toe Walks – 4 sets
Planks, opposite arm & leg raised – 4 x 40 secs (10 sec switching)
Hollow Rock – 45 secs
Quite a lot to unpick. The raised planche lean I tried to hold a deeper angle meaning I couldn’t last the whole 20 seconds. I then tried tuck planche and was pathetic, which made me realise that while my programming of A) lean variation then B) frog stand variation, only worked because the frog stand is more about balance than raw strength. From now on tuck planche will START my session. I was going to do weights but it didn’t take long to find lots of articles stating that planche is about the muscles working in unison and there are plenty of strong guys who can’t do it, so weights isn’t the way to get there.
My Raised planche walks were good, I posted them on Insta (see below). Then abs were tough and those will be added into rotation. Overall training every 3 days doesn’t work for me and I’m going to go back to 3x/wk on Mon/Wed/Fri.
December 16, 2019 at 3:51 pm #10161
L-Sit Tuck Hold – 25,25,18,29,21 secs
Tuck Planche – 4,4,10,7,9,9,10,8,9,3,9,7 secs (89 total)
Having said I’d go back to 3x/week I ended up only training once this week due to socialising and not feeling up for it on the other day I was going to train. I opened with one set of L-Sit tuck hold, mainly to wake up my shoulders and abs. I then did all my tucks before finishing off the ab work. The cue I used was to actively pull the knees to chest and that worked well, also starting with my bum higher in the air so more of a forward lean. Finally, 2.5-3 mins rest instead of 2 mins allowed me to repeat efforts, as previous weeks I opened with a long hold then it got progressively worse.
The plan is to go slow and steady, adding a few seconds to either total TUT or individual holds until I get there.View this post on Instagram
Bit of a breakthrough today. I started with tuck planche so my abs and shoulders are fresh, used a higher hip position, and actively pulled my knees to chest as the main cue. I also noticed that 2 minutes was insufficient recovery time, and by extending it to 2 mins 30 I could maintain performance levels. The result was 8 sets of 8-10 second holds, valuable time under tension. #tuckplanche #calisthenics #roadtofullplanche
A post shared by 9to5 Strength (@9to5strength) on
December 28, 2019 at 12:14 pm #10162
L-Sit Tuck Hold – 25,25,18,20,21 secs
Tuck Planche – 12,5,9,12,9,8,8,8,6,7,7 secs (91 total)
L-Sit – 25,20,20,20,15 secs
Tuck Planche – 8,7,8,4,6,6,5 secs (44 total)
Advanced Frog Stand – 15,10,20,10,15,20 secs (90 total)
Advanced Frog Stand, SL Off – 4 x 10 secs
Advanced Frog Stand – 4 x 10 secs
L-Sit – 5 x 20 secs
Raised Planche Lean – 10,10,10,10,10,10,8,8 secs
L-Sit Tuck Hold – 20,20,20,20 secs
Tried a more aggressive lean so I couldn’t hold any longer than 10 secs. I want to get back to 3x/week for conditioning and then back off once my shoulders have some training effect.
January 11, 2020 at 10:44 am #10192
Unintentionally. I didn’t train near New Year because I was sharing an apartment and didn’t have a good space to set up. Then I flew back to the UK and had a few days of work. In the back of my head I initially had a vision of my YT video title being “Learning to Tuck Planche in __ days” but the number of days is less and less important to me each time I train.
Raised Planche Lean – 10,10,10,10,10,10,9 secs
L-Sit Tuck Hold – 25,25,22,22,20 secs
This is my structure from now on. 3 times a week, same exercises each day. I started doubling up my gym days so legs and planche training are an hour or so apart. When I have to go to work it’s tough to squeeze a workout in, so this is easier for me.
V-Sits – 15,14,14,11
Tuck Planche w Toes – 5 x 20 secs
I took the tuck planche position and dropped my lower legs (note I still try to tuck the thighs into chest) which makes it about 60-80% the intensity of a proper tuck planche. I did this for advanced frogstand and it transferred well.
Tuck Planche – 8,8,8,8,6,8 secs (54 total)
1 Arm 1 Leg Plank – 4 x 40 secs
Instead of doing a series of max efforts, I tried to stop short of failure to maintain freshness. I misread my timer for the penultimate hold and it just shows what happens when you take 30 secs off my 3 minute rest. The goal is not to annihilate my shoulders and abs, just aiming for stimulus -> response and building up each week.
January 19, 2020 at 12:08 pm #10203
Raised Planche Lean – 7 x 10 secs
L-Sit Tuck Hold – 25,25,19,20,17 secs
I had another laser tattoo removal treatment on the morning of the 16th which means I couldn’t do anything the rest of the week. Will resume as normal on the 22nd.
February 2, 2020 at 9:38 pm #10239
Tuck Planche Pulses – 5 x 3 reps
Tuck Planche – 13 secs
I watched another tutorial video and it had these in, you go from an L-sit tuck hold into a brief tuck planche for a few reps. Anything which gives me more control is a positive thing.
Tuck Planche – 8,8,6,7,5 secs (34 total)
Ab Ripper X – missed about 12 reps across the 13-14 minutes
I need to up my game with abs and Ab Ripper X (part of the P90X series) is the most brutal and effective ab workout I know. I did it at Uni and after 2 weeks my front plank went from 1 min 30 to 2 min 30 and my front squat went up 10kg because my core could hold the weight.
February 2, 2020 at 9:43 pm #10240
Tuck Planche Pulses- 3,3,5,4,3,3,2 (23 total)
Nice to do more of these, already felt more controlled.
Raised Planche Lean (straddle) – 10,8,6,2,2
Tuck Planche – 10, 11 secs
Ab Ripper X (missed about 12 reps)
Last week my hip flexors hurt for 5 days and my abs for four. This is just pure hard work to get through it.
You can’t quite tell how red my face was but this was me busting a gut to hold the complete end range for 1-2 seconds. My elbows were flaring up the day before so I did a longer warm up and more deliberate cool down. I want to start each session with a max effort from now on because I feel like it’s been too long doing a tuck and when I hit 20 seconds I’ll gladly move on. My best is 13 seconds and I want to add 2-3 seconds a week so I can start looking at advanced tuck planche.
February 16, 2020 at 4:51 pm #10261
Scap Pushups – 2 x 10
PPPu – 8,8,8,6
Tuck Planche – 9,8,11,8,5 secs (41 total)
Tuck Planche – 11, 12 secs
L-Sit Tuck Hold – 25,25,25,20 secs
Tuck Planche Pulses – 3,3
Tuck Planche – 4, 8 secs
PPPu – 6,8,8,7,5
I am seething. My progress is so bloody slow and I genuinely don’t know how to structure my training to make incremental gains, which is new territory for me. I still can’t even tell which muscle groups are failing me. I am going to set aside 45-60 mins to reading more material on planche training because right now that’s the best use of my time.
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