THE SCIENCE OF LEARNING PLANCHE
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- เผยแพร่เมื่อ 10 ก.ย. 2024
- How to planche tutorial
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• THE SCIENCE OF LEARNIN...
Song - Stirling - Crystallize.
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This video has literally 0 science in it
Really? Because I counted about 2 science. Maybe 2 and a half.
I feel like you miss some key points in this video, for example the importance of a straight arm, the protracted shoulders, etc.
Also 4 months is really fast. I think most people won't be able to do it, unless you already have a serious background in strenght training.
Lastly, isn't this a bit of overtraining? It simply seems like too much volume (even though it is more skill based). When I do too much planche work my right shoulder can really flare up
i did this , now it's my 6 month and a half ,i stopped doing this after 3 months due to injury on my forearm
i got forearm splint and it really hurts
i think i overtraining ,my wrist got hurt during the journey...
Yeah especially being a beginner in planche, I only train it around twice to three times a week right now
you wont believe this but my friend can do full planche within 3 month...i was like how tf
Depends on your body man. I’ve never had any shoulder problems and I’m training almost every day
This guy is incredibly strong and I respect him. But this tutorial is a recipe for overtraining and injuries. Please DO NOT follow this training. If you really want results, be patient with your body's limited healing process. There is absolutely no way you can go from a frog stand to a one leg planche in just a month. Muscles take time to rebuild. It takes about 48 hours for muscles to fully repair and strengthen from microtears in the muscle fibers. You can't go from benchpressing the bar to suddenly benchpressing two plates in a month even if you do 10 billion reps a day. That's not how the human body works.
Isaac Zhao calimnastic channel is the best for planche in my opinion
@@nosebleed989 yeah he really has the cleanest planche!
He's not even strong. Can't even do a straddle planche. I don't understand how this vid has so many likes.
For those who are having trouble doing step 2. Try this: Do a frogstand, hold it for 3 seconds then tuck your other leg towards your chest. Hold it for 1-3 seconds (Do the same for the other leg) [500 reps in one week : 5 reps per set, 20 sets daily]. Then proceed to step 2.
Note: Switch legs alternately, 250 for right, 250 for left. Hope this helps.
P.S. : I'm currently at step 3.
I like the progressions and the idea of number of reps per day. However, our body is a complex system, it is important not to go beyond your limits. Spread the reps throughout the day and ensure that you're fresh before doing so. Once overtrained, everything's gonna backfire, been there done that:)
The best tutorial I've ever seen in my life. Thx
Thank you very much =)
You shouldn't say that it takes 4 months for beginners...I can hold Front- and Backlever for several seconds and my Handstand is solid too. Nevertheless it is impossible for me to master step 4 and 5 in just 1 week. I had to invest over 3 weeks for each step.
+Vincent Berger Hi Vincent. Thank you for your feedback. The idea of the SOLPM is to give more a framework in which within people find a balance of progress. This means that some may take longer while others shorter as we usually have both cases.
+Vincent Berger I can't do front- or backlever and my handstand was far from solid but I did step 4 and 5 in 11 days. But step 9 takes a long time, especially after doing nothing for all of December. To each his own right? But 4 months seems accurate as far as I can tell. How far are you now?
+Grinstopher
I couldn't do this workout along with my calisthenic routine so I integrated some of the exercises and did fewer reps per day. Now I'm working at step 13.
Keep going! :)
After 7 months of intense training I'm now able to hold the Planche for 2 seconds.
+Tenshi Watch Dan Jeong's video on planches. This video is not good for beginners. Your pull ups #'s are very low. All planche guys can do 100+ pushups. Can you hold planks too?
This is the best tutorial to look at when learning the straddle planche because the excercises really helps to build up enough strength and resistance
For those having problems with injury, take a break, stretch more. The SOLPM takes no responsability for mistraining. Injury is subjective and it should be avoided with reasonable sense by knowing the limits of your body.
tiger bend handstand push ups please
Are you sure that training every day is right? (muscles need a Pause of 48h to regenerate)
+Leo Katz I agree this is very misleading
It's also misleading to say it will take 4 months to learn the planche. It depends on the size of your body and strength level you are currently at
The SOLPM will explain an important element in this video.
Some of the exercises are supposed to help belginners.
All exercises will build up a set of strength which is all related at the end of the day.If you wish to learn it faster and have enough strength we suggest you to take what only what is relevant from the video starting from step 10.
how come the very first day of one of the steps is always the hardest?
It usually goes like this. Just keep repeating it. It will become lighter after some days.
The Science of Learning Power Move is this program guaranteed to work?????
(and also you should make a tutorial on things like walking L sit, tiger bend, one arm handstand, and L sit to handstand. just some suggestions to help out)
GHOST SIMS we will keep posting videos of strength. Our new one is L-sit btw. And yes, if you follow this system correctly it will work.
The Science of Learning Power Move thank you
I once believed this, but then I figured.. I'm FREAKING 6 ft 25!!!! It took me 3 years to get my first straddle (very recently, litterally 3 days ago). Before the end of year I will post the video how it went down
finally i'm seeing results... i started from zero and now i can hold the straddle planche for 2sec max(and i'm still in the push-ups week :P) ... thanks a lot guys
Did u learn how to straddle from this video ??
4 Months are not enough to reach hold the planche, and also there are a lot of other factors involved, genetics, flexibility, injuries which could happen, which is very common. However these are nice progressions and steps, following them we can reach planche for sure, but not in 4 months, unless you were a freak.
full planche is not an easy move to do, it might take 5-6 month or more to reach planche
Marcus The Great is it feel sore? if yes , it's good for ur body
Marcus The Great i can hold full planche almost 2 seconds because of this video,
If u can hold tuck planche for 45 seconds, move on advance tuck planche
+Marcus The Great you should use a chair or something to elevate your body high, such like a dip bar for example. And practice slowly swinging back
the parallel stands are called paralletes, and your welcome man.
Excellent video. I have been working on my planches for about a month and these are some great progressions. Thanks.
Best Planche instruction I've seen on the net! Thank you good work!
there are levels to this ish putting back the science in training
Awesome video so inspiring - great soundtrack and excellent task examples. I feel pumped to give it a shot. Thank you so much for this!
+AMB Animation Academy AMB??? What are you doing here =D are you learning the planche instead of animating your new short for us?? (Im kidding of course =P love what you do)
NanoRobotGeek Sprung! Thanks for the comment - I love keeping my self in shape it brings balance to sitting at my desk drawing all day! Hahaha yes I keep putting my Planche off - got my L sit down - average V sit but work always slows my planche down.. excuses excuses lets see if I can go beyond the tuck planche this year!
finaly i got step 2!!! he doesnt said that but the only way to get into this position is by throwing your arms to the floor ather ways you will end up in a tuck planch insted of advenced tuck.
This is how chuck norris sleeps
ahahahahah
Lol! funny imagining it..
Lol chuck norris could never do these kind of power moves
Best tutorial for planche I've ever seen... Thanks
I think is a excellent sistem. I'm training calistenics 8 months,and will start your sistem.
Thank you very much! Let us know of your progress =)
Hi solpm after many répétition i can now to keep thé tuck planche (step 3) 10 sec
Juste practicing and training harder thanks you so much
Maybe flare to hand after this full planche :)
This tutor is super. I have done only six steps and do planche for 12 sec after one week break but with a little bit bend hands. But it's very difficult and tiring, and I can't do dips and handstand push-ups after him. Or I can't do the tutor if I do dips and push-ups before.
+Николай Щербаков sooo, youre saying that you havent completed the tutorial but you can do planche?? and its ok if your arms are bent, when they are you're using triceps more, when they're locket straight its your shoulders working more...
+Николай Щербаков Do less repetitions then! Take your time and keep a tutorial as a framework. Dont rush. You will progress literally.
I tried this and it worked from me, every of the haters in the comments just can't stand that people can try harder than them to achieve their goals I guess
going for it .. i hold the plache for a second i think .. but im starting from cero and will follow the tutorial see how it goes thnx
Im on the second week now. holdin 500 1 sec tucks. Progress semms real! We'll see!
Yeah, do Frog stands for a week, and then just do a Tuck Planche.
That's how THAT works.
hahahaha sounds funny right ? xD
Training the basics right can get you the tuck planche in no time
Tuck is ridiculously easy
@@ashton6478 not its not ure doing it wrong
Bule Dongo how am I doing it wrong? I already am on straddle planche so I’m obviously doing something right lmao
you make it look so bloody easy
I can hold the frogstand (step 1) easily for 10 seconds and more but I am not even close to be able to lift my knees without laying them on my ellbows like in step 2... :-/
TrekkingAndy Repetitions will make your body lighter after some days of repetitions. If it feels heavy you can still train step 1 for week and gradually start to try it without laying them on your elbows.
I will try this program now.!!
I really want to do planche.
Thank you for these tips! Like with any other really hard move, it's mostly about perseverance and just sticking to it!
This is an excellent way to learn how to do the planche. The progressions are clear and I really like the way that the information is presented. But I think that the progressions are too fast and don't give the tendons enough time to adapt to the sudden increase of workload. The muscles will be fine but the tendons might be affected. If these exercises were modified for 3 month progressions, I think that it would be perfect. Just my opinion though.
Nice comedy clip, made me laugh for sure! 😂
just finished week one..I will get back and report back how things go. Week one sometimes tough on wrist but extended rest sorts it out feeling good on shoulders and forearms.
you need the hollow body position is very important for strenght your core. and the isometric exercise tuck planche/adv.tuck/one leg/straddle/full ...good luck 😅
Very good video. I do Planche as well you can see the videos on my channel but i must say in your video you have described the step by step exercises for the beginners who wants to learn Planche.
not only is this 0 science, but this is overtraining. And besides that, at the end you even had to put slow motion on the video to imitate a proper straddle planche hold when you can't even do one. Try this workout first, before claiming it works
I did thise and got a nice shoulder injury that last 2 weeks
dont even consider doing such non-sense and call it training. If you want to learn planche, just practice holds. Do 4sets of your strongest holds, hold it for maximum amount of time that you can, then do 4 sets of your "strong", the stage before strongest, same principle. Then again do the stage before strong, 4 sets, same principle. And finally do the strongest stage that you can manage AT THAT POINT for 4sets, but don't just hold it, try to do maximum amount of push ups and lock your arms straight on the very last repetition, holding it for 3-5 seconds. Now this is a simple yet effective training program that you need to follow each 2 days. Basically 3 or 4 times a week, depends on your strength and energy management. And if you are only a beginner, just do tuck planche or adv. tuck planche holds with same conditions, sets.
I strongly agree with you. For instance like frog stand, it does not make any sense for planche progression. Many trainers who are truly able to do full planche emphasise that from the very beginning of learning planche, elbow should be keeping straight. However, this scientist did not notice that.
+hon Zhang frog stand is for newbie , planche need proper balancing and that is why frogstand is your first routine
hon Zhang frogstand can improve your wrist power, ur fore arm, ur shoulder and biceps/triceps gain less work but u still need to balance yourself, frogstand might not be straight arm workout but wall handstand pushup also help improve your shoulder muscle even though wall handstand pushup is not straight arm workout exercise
Nice and helpfull video I will learn it now. I'll see how much time I need.
I'm gonna start tomorrow! Let's see if this works! 4 months from now!
Anyway any ideas how i am going to improve from tuck planche to handstand on the ground ? I don't have the strength for go up from tuck planche to handstand. But I can do the free handstand not from tuck planche but just launch up my legs on the air. Any routines to strengthen that ?
Noor Iskandar follow the video and repetitions will make you develop it little by little.
End of week two today!
Did it work
also should enforce the straight arms in all development exercises, bent arms will concentrate on the wrong muscle group rather than working the shoulders. nice work other wise, I like it
This is a great video and I love the editing and music! Good job and impressive strength my friend! :)
TheMdpalmer Thanks =)
Any chance for videos on gymnastic rings ...Love your method...OLD SCHOOL all the way
dope tutorial !!! cant wait for the.... flagspin ... haha :D :D
MAN please i wanna see
THE SCIENCE OF STRENGTH
ANSWER ME PLEASE, I NEED TO GET ME THESE DOUBTS
1_ as I will progress? not enough rest time
2_ if every day doing these exercises, I will not progress because there is no time off during the week
3_ you have done this routine to get the planch?
Please explain to me, because I want to perform the routine that you have presented in the video but i dont know if it will be successful
(sorry for my english im from argentina)
this is the way to abandon exercising ALTOGETHER , if you got a litle brain in your heads you will understand that this is not a trainer talking to you its just a trainee that repeats what he might have heard ( still wrong )
if you are a pro gymnast that for some reason havent ever done planche yes this video might help you but how many like that are in the world ??
you just cant learn the planche by starting with a planch or better there are chances you might get to planche but THERE ARE far more chances youll end up in the hospital. you should know guys , shoulder injuries follow for years the worse the injury the longer it will take to leave you alone
asking to start by frog planche , its a planch no matter what they will come up with as a name it is a planche , you are gonna either ruin ur hands /elbows or shoulders , again im stressing this as i can the planche is one of the most demanding exercises for the shoulders you need some sort of contitioning before you dive into this
this guy is clearly not a trainer he doesnt know what he is doin , most propably he forgoten the part 1 and part 2 of this video
BTW I SAW THE END OF THE VID , HES NOT KNOWING WHAT HE TALKS ABOUT , BETTER DO A 2 SEC PLANCHE WITH NICE FORM RATHER DO A PLANCHE WITH NO FORM ...
THESE ARE MY 2 SCENTS
BTW DONT GET ME WRONG THIS IS A SCIENCE OF BLAH BLAH BLAH , IF YOU ARE ALREADY MEMBER OF A NATIONAL TEAM OR ATLEAST CLOSE TO THAT LVL
You guys are awesome, thank you. The Science of Learning Power Move
Nice progressions. Thx
can i tryings do front lever 1000 times at workout 1 SEC hold i get IT like planche in this tutorial
Yes definitely. You can use the same principles of this tutorial to front lever and other moves.
Xtremly good presentation....
Hello, I was wondering, I havent done ANY workout since spring 2013, and I can do full planche but with bent arms for few seconds, I also feel like I will be able to do full planche, my question is this normal ? do muscle power really does remain this long ? Seems kinda weird for me ! Btw my weight is 132 pounds im 17 years old and im 5.9 ft tall. Thanks in advance !
use the force You can always review some exercises when you have been stopped for a while. For example, training some exercises of this video during 2 weeks will make you re-gain your strength quite fast in my estimation.
I did frog stand 500 times but I cannot doing tuck anche.. what should I do for improving arm strength to do the basic tuck planche?
hi .my problem is when i do the tuck to handstand .i can do it wit ha traight arm ???? tuck to handstan and handstand to tuck .thanks
I have a question pal.The 8 step is difficult for me.I can't hold my legs even for sec.Maybe I have to keep my endurance a lot I don't know what is the reason.Can you help?
awesome its weird that i was already doing some of the exercises in this way by watching your other tutorials.
Great channel, excellent tutorials.... keep up the great work....
if u can do a bit of a press handstand just start with step 16
Hurry up i will try it and I will come back and said about my progress when i complete all steps :)
A question: in the step 2 or 3, is necessary block your arms? in the vídeo you bend arms slightly.
I'm on step 8, day 1. Having a real rough time going down from the handstand to just hovering, should I lean my upper body forward over my arms more? And should my arms be straight or slightly bent?
at first your hands may be bent, but you should try to do the exercises with STRIGHT arms.
And also, you need to lean your upper body forward until you notice you can take off your legs from the ground, and not fall.
basically more lean = more pressure to your shoulders and less pressure to your core
All of your tutorials of the science of learning powermove have a small error, you can't training everyday for a long time, your body need to rest. It is so important than training. So I apply your tutorials with my type of training.
PD: Thanks for sharing it!!
Thanks for you feedback.
We hope to give you a prompt reply. We never said that you have to train everyday. When we say "do 500 exercises per week, on average 100 per day." this means that one will train 5 days per week and 2 for rest.
These 2 days can be in any order, not necessarily on weekend. One may for example train the exercises on Monday, rest on Tuesday, then train W,T,Friday, rest on Saturday, etc.
Otherwise, people can also train less at the beginning, doing for instance 50 exercises per day, or training 3 days per week. The most important thing is to have a routine. But what we suggest in the video is not out of ordinary. With practice you will optimize this way of training which will be an advantage in terms of efficiency. Hope to have clarified.
Good luck with your training.
much science
much planche
what are your suggestions if I have the strength for a straddle planche, but am incapableof raising my legs up properly (i know since i did it on accident over the sumer).
Really really helpful . Tnx u for sharing ur experience .
That is one hell of a music
Thank you, I am realy really really very grateful I have found this one. I will do this, no doubt. If you want, I let you know how it went. No doubt I will fullfill. Thank you! Please keep up the good work!
+Jelle Vervaecke Thanks"
+Jelle Vervaecke Well , 4 months have passed since your comment. how did it go? Are you able to do the final position for 5+ seconds?
+Jelle Vervaecke so have you got somewhere ?
+BF Dijidox No brother, I am still busy learning it, I had some pain in my right hand so i had to stop and didn't went further with this program. Gonna do the first lapse this week tough. Good luck with your progresses!
Hi i am interested by doing the planche but i am really tall and heavy i have build 20 kg of muscle more than my "normal" weight so i don't know if i can do that because i've the strength to hold but i always fall to the back, or have to go for an handstand. I ask that beaucause all guys i saw doing that have small legs and don't seem to be heavy. Help me ps SAME question for the flaire
I can stay in tuck planche 20-25 sec, but i can't go to the next step to do advance tuck planche,what advice recommandet me?
Im on step 7, i will be back in october!
4 months eh? I've been training for 2 years
true story :/
*****
I think that is where many fail, including I. I'm sure I train this far too much and it causes some reaction in my body that causes it to not progress in strength and endurance as it's trying to protect itself from injury. Ive began cutting down on intense training and already Ive seen improvements!
***** hey ! i am a beginner in the planche progressions and i can hold tuck planche around 1 second and i have been training for 1 month almost .. how i can improve my progression from your experience ?
thank you .
*****
Exactly, it's all about balance; Yin and Yang (:
Idan Sh
In my experience, at this point of training, I performed the tuck planche a lot! It did work too - I could hold it very comfortable as a result. So to explain: Prepare for the position - knees on floor, hands beside knees (ensure you have straight, locked out arms and a hollow position, which is pushing the shoulders forward and rounding the back [protraction] these are crucial to remember through training) then lift your body up in the position mentioned and hold for as long as possible, try to beat that second. At this time, I didn't do a set or rep count I just kept trying to hold it until I couldn't what-so-ever and then rested and did it again. Everyday I trained also, it worked for me (at this stage) but can not say the same for everyone else. Don't give up and good luck.
One week part 1 ok, part 2 fail. 2nd week part 1, part 2 fail, 3rd week part 1, part 2 fail. Maybe something is wrong in the progression, i have to push me up with my toes and right after i fall down like a rock. Any ideas?
ekace33 tell us exactly how you fail?
same here. Part 1 is pretty easy. And part 2 i cant even get in that position for 0.2 seconds
You can do some core excercises try to l-sit to get core strengh sorry for my english lol
Can you next do the sciencenof learning hollowback freeze please?!?! i learn better doing your program thank you
I did this and I stopped at step 12 because my forearm injured , I start June 2016 and stop at around August and October because I had forearm splints , I did some research and forearm splint happen because my forearm did too much work and I put so much stress , It hurts SO MUCH , I START OVER around november after september break and now I am on advance tuck planche with SSC (steady state cycle) routine , no injury till today , I would like you guys to check it out the SSC routine
Can you send a video of your progress to our facebook page or here?
at steps 4 and 5 should I do 100 times per day on both legs (1 leg 50 2nd leg 50) or 100 on 1 (100 one and 100 2nd one)?
I have to get to a total of 100 seconds? ps the frog stand can keep more than 30 seconds I can go to the next step it?
Thank you
the repetitions you are talking about in every excersise, i should be doing them through all day long and as many sets i want or should i going through all sets in one time
100 reps is no joke, im struggling with those numbers.. but im getting there.
I'm no expert but I've read around at gymnastics forums that hands should preferably point as straight forward as possible. I've also noticed that the further outward they point the less stability there is in the position. I wish to develop to the point I can go from planche to handstand, if I do the planche with hands pointing out, handstand stability is too weak. My wrists are hurting and it's the 2nd day doing this video but with hands pointing slightly more forward. Any recommendations on this? Shall I just work through the pain or is increasing wrist flexibility not possible after a certain age?
Hi Tansel,
What I can say is that you should have a rest not to overwhelm your wrist. The SOLPM methods have a concept of systematic repetitions because this gives a very clear sense of direction and achievement. I am of the opinion that there are different routes to develop a move. For example, if you do the frog position with your arms bent you can straight it out with your feet momentum and keep a standardized training like this. Repetitions will always make you lighter and give strength which in turn will make it easier to do the proper move later. Training the move straightforwad like many tutorials show can be frightening for some average people. The SOLPM tries to give this approach specifically as an alternative way of training. If you cannot manage all exercises do less. If the average is 100, you can do around 40/50 and still learn it well in my estimation. Hope to have answered your question.
The Science of Learning Power Move Yes thank you
my wrists aren't flexible enough to point forward for planche.
I'm by step 2 now and every time I do a tucked planche there's a pain in my left shoulder comming up. How I can prevent this?
probably taking it easy, resting a bit, and mix the step 2 with some common push-ups (they give a lot of shoulder strength and balance, and you seem to need it).
wow I really needed something like that, my workout plan is trash...nvm I don't have workout plan...that why I'm stuck on the straddle planche
Im still even progressing the human flag :"( and slow muscle up
you gave such insteresting tutorials. if you havent encountered some sort of injury/tendonitis yet, then congrats on acheiving it. maybe ill try this some time, but i think id stick with the standard progressions for this one, just because it is very taxing on the joints (i already learned my lesson from doing too much). but could you do one for handstand pushup? i have alot of trouble with the balance, and i already have the strength.
im gonna give this a go and ill learn to handstand in the process
This is fantastic, thanks so much
so like i understand it, i aint have to do this once, but along the day, whit sets of 5, so like 5x5 a the morning, 5x5 bevor the training, 5x5 after the training and 5x5 at the night... and at the next week i just have to go to the next step... is it rigth?
+Corrales Anderson Yes. This video tells you to do (most of) the steps 500 times a week, so do about 100 a day, and skip training for planche on weekends. You don't have to do exactly 100 a day, but something close to that. AS LONG AS YOU DO 500 A WEEK!
Awesome tutorial! I've been experiencing some numbness in my right pinkie and ring fingers tho.. Right now I have some trouble holding a spoon or knife and can't do a dirty finger gesture with my ring finger... Is this normal ? How do I prevent this?
Planche should be done with the palm of your hand not your fingers. This will overwhelm it for sure. Take a break for some days and return to your training with the whole hand on the floor.
do i need to do step 2 like in one go ? or can i just do it like 33 in the morning then 33 later and again 34 some time later ?
how many sets of five repetitions should i do in a row?
how much time should i spend in a break?
can i just do 100 reps during the whole day with big breaks betwwn rows?
what do you mean by "You are advised to do set of 5 exercises in a row", can anybody explain??...
Fantastic Video!! Great explanation and progressions! I feel like trying this now :-)
This is absolute great this tutorial. I am currently stuck by Step 8. Is there like a step between you could help me with SOLPM? I have trouble when I go down from the handstand into the tuck planche, I can not transition.
How is your planche at the moment? Are you still stuck in step 8?
can i just skipped to some part or do i need to start from the beginning to gain the base muscle? since i could do handstand pushup (around 3) and my record on handstand is in half minute. Another question, can i combine this exercise with your hollowback exercise? thanks !
Yes you can skip! You can also combine this exercise with hollowback exercise.
If I am not mistaken, one should be able to do a solid handstand before attepting to learn the planche. Is that right?
26impulse26 You can develop handstand along the way by following this tutorial exercises as well.
i did the first week and cant do the 2ed one, do you recomand me to do tuck planch for a week?
What shoud do people who cant do tuck planche after stage1 ?(i can do bent arm tuck planch)Keep up the good work, solpm is great!
sorry i would to ask if the 4 step did comes after the first one, not the 3 step but the 4, sorry
I liked the song
wow, really good video...i´m workoing hard to get it, it will still take a long time...but i don´t give up...
Please tell, I have to do exercise with only straight hands or I can a little bit bend them?
Locked out, straight