Increase Your Tucked PLANCHE Hold | Best Calisthenics Training Method

what's up guys in this video i'm going

to show you how you can increase

your took pledge hold let's do this

all right guys so in this video i'm

going to cover how you can increase your

tucked planche hold

i'm going to try to give you a whole

routine how you can do this

so i got a lot of questions from you

guys how you can increase your tech

pledge hold

and a lot of people have struggles to

like to add more seconds on their hold

and i see most of the people just start

doing a thick planche

and then when they are fatigued then

they don't know how you can

like improve your planche because for

example when you do a tuck planche

and you can only do that for once maybe

for 10 seconds then you're already

fatigued and you don't know how you can

move on and do more exercises that will

help you to improve your product planche

so that's exactly what i'm going to

cover in this video

i already did a trick planche tutorial

video so if you want to check that video

out first

you can see the link right here but for

now let's get into this routine

so to increase your touch planche hold

it's very important that you start with

the hardest variation that you currently

can do so at this moment we are working

on the touch planche

so the first exercise that you should do

is of course the tuck planche itself

so um and in terms of sets and

like um hold time that is really an

important

aspect so when improving your hold time

you want to look for

a a whole duration that allows you to do

for like four to five sets and how you

can calculate this

is by simply checking what your current

max

hold is at this moment with the tux

planche and then

seek for the 60 to 70 percent

of that max hold duration time so for

example if you can hold the tick planche

for 10 seconds

that means that you can try to do four

to five sets

with like seven seconds so that's what

we're gonna do first

first exercise that you can do and do

like seven

seconds off that hole so for the tuck

planche

make sure that you bring your arms

forward so your elbows

forward straight arms and

tuck your knees in try to be as close

and tiny as possible like this

you can also first do some flexibility

work just by laying on the ground

grab your knees and do this for 30

seconds that will help you a lot

with the third planche so hold the tick

pledge

straight arms kepler protracted

try to hold this one two

three four five

six seven eight

nine ten

so now you know if you can hold this for

ten seconds

then the following sets that you wanna

do is

seven seconds then another seven seconds

then another seven seconds

until you have five sets of seven

seconds

and then it's really important that you

look to your overall

volume of that exercise so in this case

there will be five sets

of seven seconds so then your total

duration time

is 35 seconds and that is the exact

number the amount that you want to

improve in

the next workout so the next workout for

example you know what you want to try to

hold 40 seconds of the tuck planche then

the

third workout you want to try to hold it

for 45

then 50 seconds and so on and so on i

would advise you to use this method

until you can hold the tick plane for 30

seconds if you can't do that then it's

time to move on to the next progression

for example the advanced pl tuck planche

or even straddle pledge so let's move on

to the second exercise that will help

you to increase

your whole time for the thick planche

and now we're gonna take it a step back

so we're gonna use a regression of the

exercise

but we're gonna try to have even higher

more volume

of this exercise so with the previous

exercise

the duration time was around 10 seconds

which is quite low

and the intensity of the exercise is

quite high now we will modify the

intensity

lower intensity and have more volume so

we're gonna do

what is called a tucked l-sit it's

basically the same

like movement but now it's easier

because you don't lean as much forward

and you put less

stress on your shoulders so the tucked

l-sit would look like this same thing

elbows facing forward straight arms

scapula

protracted and elevated and

try to hold this

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try to tuck your knees in because that's

exactly what we want with the tucked

pledge

as close as possible

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all right so that is the second exercise

if you can for example can do this

exercise for

20 seconds we want to do the same method

so use

around 70 of your duration time

so that would be around 14 to 15 seconds

for each set so then you will do again

four sets and and then 15 seconds per

set

until you have in total 60 seconds

of this hold so in this way you can

still do exercises

but you won't get as much fatigue when

only doing like the really intense

exercises for example it took planche

so then i'm doing this for four sets now

we're gonna go to

an even easier regression of the

exercise

that allows you to do even more volume

so now we want to seek for an exercise

that you can do for around

like 30 seconds instead of 20 seconds

so let's move on to the third exercise

which is the planche lean

so with the tuck planche it's really

important that you work on your leaning

strength

the same thing here place your hands on

the floor

straight arms scapula

protracted lean forward

nice rounded upper back posterior pelvic

tilt

and hold this for 20 seconds to 30

seconds

lean as much forward as you can with

good form

all right so with this exercise

again the same method so if you can do

30 seconds for one

exercise for one hold then you can do

four sets of like

20 seconds until you have one minute of

total volume of this exercise

so then let's move on to the third

exercise and now we're gonna

add even more volume and put less

intensity on the exercise

so we will allow ourselves to um still

continue

keep training but the intensity is lower

so for this

we're gonna work our core and also again

our straight arm

pushing strength and now we're gonna do

the straight arm

plank so for this you can also use an

elevation to make it a little bit harder

so step on the elevation point your toes

and here straight arm plank

like this protract your scapula

rounded upper back elbows facing forward

and hold this as long as you can for the

first set

so this is kind of the test set

so aim for 40 seconds 50 seconds

maybe 60 seconds

really squeeze your glutes posterior

pelvic tilt

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so again with this exercise if you

manage to do 60 seconds

then use 60 to 70 percent

of your duration time for the following

sets

so in this case if you can do 60 seconds

that would be around 40 to 45 seconds

and then you can do four sets of 45

seconds which adds up to a total

duration time

of three minutes in total so

guys that is kind of the the way the

method how you can increase

your duration time and to increase your

tucked planche with uh gradually

lowering the intensity of the exercises

and adding more volume with each new

exercise

then we're gonna move on to the very

last exercise which is the elbow plank

again an even easier regression of the

exercise

but still enables us to work on like the

straight arm

strength the core strength and also your

scapula strength that you need for the

third planes

so for the elbow plank that works that

took planes

it's really important that you have

posterior pelvic tilt again

and protraction of your scapula so not

like this but really

push in the ground point your toes

and first the first exercise that you do

try

to seek how many seconds you can hold

this

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so for example if you can hold this

elbow plank

for 60 seconds for the first set

then it means that you can work this

elbow plank

again for three to four sets with around

60 to 70 percent of your maximum hold

time

which is around 40 seconds then count up

the total volume again so if you manage

to get four sets with 45 seconds in

total

that means that you have done three

minutes of planks hold in total

then you know the next workout then you

want to aim for

three minutes and 30 seconds and the

next one

for example four minutes so that's kind

of the way how you can

increase your hold time with a really

hard exercise with an intense exercise

you took planche

i gradually lower the intensity of the

exercise and put more volume

with each exercise so guys that's a

really good method

that you can use not only for the took

planche but also for other skills

uh for example for the tux front lever

for the human flag for the dragon flag

all like static exercises so

i hope this was helpful make sure to use

this

method and um it would be most optimal

if you

use this and do this routine for at

least three times per week

because when training a skill it's

really important that you do them a lot

at least three times per week because

frequency is key here

um so it's also like neural adaptations

that that you need to improve

so the more often you do this exercise

the faster you will learn it and if you

need our help

with unlocking skills lightly planche

effortlessly for

back divers stuff like that visit the

links in the description for our workout

plans for example the full journey

is a perfect plan that shows you

all the different exercises in different

phases in a really structured way

so guys that's it for this video i hope

this was helpful

and i'll see you guys in the next video

next week

peace out guys

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you