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Home » exercises » How To Planche Tutorial

How To Planche Tutorial

December 27, 2011 By Gregor Winter

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
  • 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

Filed Under: exercises, gymnastics, how to, instruction, planche, tutorial, videos

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. ames says

    October 29, 2012 at 02:06

    Hi,
    I like the “How To Planche
    Tutorial”- Tuck to Advanced Tuck. How often should I work on the planche,(3
    times a week? Every other day? Every day?)
    I have found a lot of good tools but
    I am trying to find a good solid routine of exercises, amount of sets
    and reps, and frequency of days a week for all progressions to get my planche
    and beyond. Any advice you could give
    me would be much appreciated.

    • GregorATG says

      October 29, 2012 at 11:25

      Go to the Gymnastic Bodies Forum and have a look in their Workout of the Day section. There you can see how often coach Sommer programs it for his boys.

      Note: the planche should not be seen as an exercise you train alone. It is one part in the arsenal of gymnasts. Only the complete package will get you ready to train this movement successfully.

  2. Hannibal says

    March 9, 2013 at 22:13

    add next exercises, please

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