Here is another How to Planche Tutorial.
This time by richardburnze (the guy from here).
He follows the concept of steady state cycles (SSC) from Gymnastic Bodies.
Prerequisites: 3×30 seconds of
- handstands, all variations
- L Sit
- planche lean
- wrist push ups
Tuck to Advanced Tuck
Steady State Cycle Explained:
- test your max holds
- divide your max time by 2
- do as many sets as it takes to get to 60 seconds
Example: tuck max hold is 12 seconds, 12s / 2 is 6 seconds.
Do 10 sets of 6 second holds for 8 weeks. Re-test your max.
When your max hold is 40+ seconds, do the harder progression.
In addition to the statics do your basic dynamic gymnastics exercises.
5 sets of 5 reps
5 sets of 5 reps
- Pseudo Planche Push-ups
- Box Handstand Presses
- Hanging Leg Raises
- Tuck Back Lever Pulls
- Headstand Reverse Leg Lifts
- L Sit to Handstand Bent Arms
Next parts will feature:
Advanced Tuck to Straddle
Straddle to full
About Gregor
