How To Get The Straddle Planche FAST | Tutorial

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what's up guys today I'm gonna show you

how I got the straddle planche and six

money

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you

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alright guys so the first subject is

about training frequency and many people

have been asking me how many times I

have been training for the planche and

most people actually think that I've

been training like four or five or even

every day for the planche but I actually

didn't what I did I trained specifically

for the planche two times per week next

to my other strength workouts that I

also did two times per week so that was

four workouts per week in total and the

reason why I did not train planche

everyday is because I wanted to take

rest after I trained for the planche

because I was always really sore in my

shoulders and also in my radius when I

trained for the planche so I wanted to

give my muscles and of rest to recover

so at least 48 hours so now you probably

wonder how I structured my workouts per

week so let's talk about the second

subject which is about my training

methods as I already said I did skill

workouts and also strength workouts and

that's how we always train so when I'm

talking about skill workouts then I'll

mainly focus on static exercises for the

skills that I'm trying to train and

those are the planche the front lever

and the back knee for Enda handstand and

on strength days we focus on the so

called strength exercises or how we say

the bent arm exercises like push-ups

aeration full of variations and also leg

exercises for example the handstand

push-up pull-ups Archer pull-ups muscle

ups of course so how do i structure the

workouts for example on Monday I did a

skill workout then I do the planche

workout and then the next day after on

Tuesday I did the strength workout when

I focus on the bent arm exercises and

then after that I take one day off and

then on Thursday I start with the skill

workout again so that will be the second

planche training for me and then on

Friday I do the strength workout again

so that is how I structured my own

workout routine so now you probably

wonder why the difference between scale

workouts and strength workouts and why

do you just not train for the planche

like 4 or 5 days in a week well actually

that's because the exercises that I

on strength days such as hands and

push-ups weighted dips weighted push ups

are really good to increase your

strength for the planche

so that kind of benefits each other and

therefore I structured my workouts like

this so guys I highly recommend you guys

to also implement these training method

into your own workout program or workout

structure alright so that was all about

the training method and now let's have a

closer look to my actual planche

training routine as I just said I did

two workers per week and I actually

focused on two different areas on each

workout so in the first workout are

focused on the downward movement of the

planche also known as negative movements

for example the handstand to a planche

and on the second workout I focused more

on the other way the other movement

which was the upward movement for

example an l-sit to a flange and with

this approach

I make sure that I hit the plank from

different angles every single training

and I personally think that this

training technique has helped me the

most during my planche progress from the

past six months all right guys so let's

have a look to a example workout routine

from my skill training that I did during

my planche training sessions when it

comes to skill training guys I always

divide my workouts in three different

aspects and those are static exercises

dynamic exercises and core exercises so

for those who don't know what statics

our aesthetics are known as holds in

calisthenics and with this you can think

about a planche hold it properly for a

back knee for hold and these are

exercises when you try to hold a certain

position in a certain angle as long as

possible and on the other hand dynamics

are exercises when you actually move

from a certain position to another

position for example planche push-ups or

full Navy pull-ups and what I've

personally found during my planche

journey is that these dynamic exercises

have been a crucial part of my progress

because I see many people only doing the

static exercises so when they're trying

to train for a branch

they only do flinch holes so they're

gonna try to do the torque variation and

advanced up

then they stopped raining but that's in

my opinion one of the biggest mistakes

that you can make because you actually

need to work for it you need to train

for it and that can you do by doing

these dynamic exercises so when I did a

plank training I only did a few statics

a few holes for like 5 or or maybe 6 to

7 times and after that I started my

actual workout when I did my reps and

sets and I actually counted the reps and

sets as well all right guys so let's

have a closer look to my actual workout

routine so the first part our aesthetics

so for example the first exercise that I

always did and still do on a day when I

focus on the negative movements are a

handstand to a planche and with this

exercise I try to hold this for a

minimum of 5 seconds I see so many

people trying to do this exercise as

well and then they only can hold it for

like one second or two seconds and that

just don't work you need to actually

hold the exercise for a couple seconds

if you want to increase in strength

I say minimum of 5 seconds if you want

to see some actual progress and if you

can do it for 5 seconds then you need to

go back to a lighter variation so for

example if you can do a handstand to an

advanced text blanch and you can't hold

it for 5 seconds then you need to go

back to a handstand to a tucked planche

for 5 seconds and when you reach the 5

seconds then you can move on to the next

variation so I do this exercise for 4

times for Holtz and this is personally

more like a check what my current level

is and then I always move on to a

assisted variation when I do the planes

with a resistance band and this also has

been a crucial part in my planche

progress because now your body can

actually

adapt to the full movement that you're

trying to reach so when I do assisted

blanch exercises with the resistant band

I always do the full movement so in my

case my goal was to do the straddle

planche so what I did I always did the

straddle planche so I started with the

strongest bent which enabled me to hold

the straddle planche for like five to

ten seconds and when I noticed I got

stronger in that position with that

certain bent I moved on to a lighter

bent and so I kept working on my

straddle planche with the resistance

band so I highly recommend you guys do

the same because that has been a crucial

part in my blanche progress alright so

the second part of my routine are

dynamics and for example I did flange

leans pseudo push-ups and also a

straight farm dumbbell raises and when I

do dynamics I always try to do at least

six to eight repetitions because now we

want to work on strength and when you

want to work on strength you want to do

multiple reps and you want to try to

beat those reps every time when you

train and then at the end of the workout

I always finish my workouts off with

some core exercises because core the

core is a crucial part when it comes to

skill exercises especially to leave her

switch the planche is so exercises what

I mostly did was the l-sits hold as long

as possible the hollow body hold and the

Superman holds and with this again guys

a row Dharma results and every time when

I got back to my training I try to beat

those results ok guys so there was an

example of my training routine and again

I want to emphasize that you need to

include static exercises but also

dynamic exercises all right so let's

move on to the fourth subject which is

about my training volume so how many

exercises did I do and how long do I

train well actually as she has just have

seen when I train for skills I do

blanch exercises but also front leave

for exercises so for planche I do eight

exercises and for Fort Lee for I always

also did eight exercises so that's like

16 exercises in total so you might think

now wow that's a lot 16 exercises but I

actually superset the XS

so that means when I do a planche

exercise I immediately do a front leave

for exercise after that but that will

take a lot less time and my workout

duration is about one hour to one and a

half hours in total all right guys and

the last subject that I want to discuss

today is analyzing your progress and

that comes down to two different aspects

the first one is recording your

exercises and this has helped me a lot

so when you're recording your exercises

you can immediately see if you're doing

the exercise correct or incorrect and by

doing that you can also immediately

change your form and your technique so

that's what I personally did and the

second way to analyze your progress is

by whole by tracking your results in a

digital logbook and why is this so

important guys every time when I went

for a flash training I knew my current

level and what goals I had to achieve

for example when I started to work out I

knew my best branch hold was like a

five-second hold with a resistance band

so I knew I'm gonna try to beat that

five-second hold and I'm gonna try to

get six seconds today and this also will

helps you and stimulate you to keep on

going because you're in this way you're

setting small goals for yourself and you

see yourself progress every single week

and that is what helped me so much

during my planes journey so I would

highly recommend you to do the same

start making a routine and start making

a digital lock book and track your

progress guys track your progress that's

so important and if you find yourself

having struggles with that we also can

take care of that we make personal

programs so if you have any certain

goals you want to work on for example

the pledge or probably for we can help

you by making a personal program and a

digital logbook so you can apply this

exact same method that I use for myself

so that was it guys for this video this

was actually the first time that I just

talked to you guys and there was more of

an informational video and I'm really

curious guys how you think about that

let me know in the comments and if you

like this video please put a thumbs up

it will help us a lot to grow this

channel guys so please put a thumbs up

and I'll catch you in the next video

this coming Sunday

peace out guys

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you

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