HONEST PLANCHE PROGRESSION (Tuck to almost Full)
ฝัง
- เผยแพร่เมื่อ 21 ก.ค. 2024
- 00:00 Tuck planche
01:11 Advanced planche
02:02 Straddle planche
05:16 Halflay planche
05:56 Almost Full planche
Thanks guys for watching!
I hope this honest progression give some people motivation to keep going. At the end of the journey no matter how long it took, if you stay focused you will achieve your goals! If any of you need some advice/tips send me a message on Instagram.
Best regard, Lucas.
1st song: I AM KING - Fortune in your failure
2nd song: I AM KING - Monsters
3rd song: I AM KING - Impossible
4th song: I AM KING - Tell me the truth
Infos: Heigh: 175cm / 5'8
Weight: 84kg - 69kg / 185lbs - 152lbs
Age: 29 years old
Instagram: @lucalisthenix - กีฬา
WHAT 10 years! you are almost at the goal, you will definitely succeed. YOU ARE THE MAIN CHARACTER WHO DOES NOT GIVE UP!
It's around 5 years* not 10 but thanks bro!! =)
One advice for everyone. Don't try to go from an advanced tuck to a straddle directly, the leap between the two is immense. Instead what you want to do is to open your advanced more an more, somewhere between an advance tuck and an half lay. This will force you to lean even more and then after you got your 10 second hold in that position go for a straddle. Don't forget also to train your shoulders with weighted dips and shoulder presses, they will boost your progress.
Nice advice for the advance, about train shoulder I will more use like dumbell press because when you train skill you search for specificity, weighted dips and military press have not the same patern
Good tip, I'm absolutely spamming The living f on shoulder press and pike push ups.
Yeah, it's called the Super Advanced Tuck Planche, far as I know
@@lucas59190gewichtete hspu und 90 Grad hspu haben mich sehr weit gebracht. Und v-sits ❤ Weiterhin viel Glück und Erfolg 😊
@@not_eldrick3490ja richtig 👍. Ist auch ratsam bei frontlever ❤ und Victorian
Big respect, nerve give up is the only way to success. Reps after reps, day by day, I love it !
Thanks a lot brother, see your progress on youtube amazing determination 🔥
Free tips: You have to lean a bit further on your leans reps, and you have to flex glutes during adv holds even in bands in order to see progress
If you need personalized help to reach that planche quicker (maybe for this summer) feel free to send me a message on instagram! I just start coaching activity (end of my studies) so I make workout plan for low price this month!
you keep a motivation in the full planche - this is a respect for you ! because you deserve it !
Thanks for these really kind words 🔥
thanks man nice video needed it after thinking that i was gonna unlock straddle planche and finding out i was not leaning forward (enough , still not sure how much to lean ) but now have found the right direction . thank for motivating me again
No problem bro, If you are picked (butt to high) it's generally mean a lack of lean which is correlated with a lack of shoulder strength. Your hand should be under your center of mass (belly button/hips) In order to lift your straddle in a good position.
Thank you for the video, I really wanted to give up because it is very difficult for me to do the adv, I was very frustrated, this video gave me a little more hope and what is needed believe in the journey
Don’t give up bro, you will achieve it! No matter the time, if you need help you can send me message on instagram, like that you can show me your current level.
Wow, I find it incredibly inspiring to witness someone's incredible journey of relentlessly training for 3 years to achieve a remarkable straddle planche! It's refreshing to see genuine dedication paying off instead of those flashy 0 to Full Planche in just 1 year transformation videos, which can sometimes be disheartening
Thanks, mean a lot! That’s exactly the goal of this video, to give some motivation to people who needs it! 🔥
Sorry for my bad eng, I’m french you know 😂
Awesome journey; thank you for sharing! Training towards this for years as well 💪💪
thanks brother
hard work pay off man !!
yes finally!
Une tres belle vidéo, j'ai passé un bon moment ! Davai pour la suite de ta progression ☀️
Merci 🔥 on est sur la même route ahah
bien joué, c'est vrai que c'est une progression honnête. Bon courage pour la suite !!
Merci! Bien joué également à toi pour ton évolution en HSPU! Les 90 HSPU sont vraiment dures je trouve ^^
bro you pretty much did it, idk what your talking about, yeah form needs work but that will come with time and consistency
Thanks bro 🙏🔥 nice to hear
Well done mate! Really enjoyed watchin! Keep up! ^_-
Thanks bro
Respect 🫡, keep grinding
Thanks warrior
The fact that you are doing planche at your height with big legs is so admirable. You have my fullest respect. This is beyond motivating for myself who is at 180cm and trains legs as well.
Let’s go bro you will do it 🔥😁 thanks
Upon reading your comment, I had to stop and wonder whether 175 cm is really that tall. I'm 178 cm. I've just checked and the average height in my country is exactly that. We're on the same journey. We will get there sooner or later. Keep grinding.
@@TheSalosful 175cm is not that tall in fact but lot of parameters can make your journey longer like
-short arms
-short upper body
-long lower body
-heavy lower body
-body composition
-muscle insertions
Etc etc etc.
Yes we are on the same journey brother! 🔥 keep grinding and you will achieve it, no matter the time.
@@TheSalosfulMost calisthenics ahtletes aren't really any taller than 160-170cm normally so anyone taller than that is above average height for a calisthenics athlete. Outside of calisthenics 170cm+ is just barely above average depending on where you live.
@@TheLocalKook Maybe it's just the place where I live, but most calisthenics athletes that I know are of similar height as me. But it is true that their focus might be different than planche. The height is not a factor for many exercises in calisthenics.
Looking strong as hell. Just give it some more time and you got it.
Thanks, let’s achieve this together for this summer!!!
@@lucas59190 Yes we will. 4 seconds Full Planche should be doable for both of us.
You have an amazing ability to do progression in many skills at the same time!! 😍🔥👏 Wonderful work!! This is how we breathe isn't it 🥰 ❤Calisthenics ❤
Thanks 🙏 😊
Lourd mon gars !!! Je veux voir une partie 2 à l'avenir ;)
Avec full et maltese ahah :p et pourquoi pas one arm
nice progress man keep going beast
Thanks bro 🙏
you have inspired me!
Thanks mate 🙏
Wow man what a long amazing journey you've had!!! Congrats my brother!!!
Appreciate your nice word!! Thanks
Keep going!
💪
Keep it up! And keep us Updated ⚡️
How long Took this progress?
thanks 😃
@@oliveroli644 It took me 5years but you can achieve this way faster, this is my personal case
Can you make a video on beginner to tuck planche?
Btw congratulation brother❤
Keep progressing and motivate others🤗
Thanks 🙏 yes if few of you request for a tuck beginner video I will do it
29y?? Amazing bro, keep going !!
Thanks mate! You have a nice planche 🔥 actually 30 ahah
Loved it
thanks
great work
Thanks mate
Nice!!!
Thanks
Enorme GG je suis sur le meme chemin on lâche rien 🦾
Merci à toi 🙏🔥
Fucking amazing my brother... Keep on the grind!
Thanks bro 🔥🙏
nice motivation
thanks
IT WAS WORTH!
Sure it was, and I will continue this journey
@@lucas59190 I am too struggling with straddle now. I am at like 3 - 4 seconds bad form or 10 seconds with better form with lightest ressistance, but its really long journey. Already 2 years in plnch training.
@@PirateSloth You did it great my friend keep doing what you do, you actually do it better than me 🔥 yes it’s a long journey
i love how good his mindset is while most of the man on his age drinking beer and killing there health he kept focusing on his goal which is not easy to achieve
Thanks a lot for these words my friend!!! 🔥
Hey, trop motivante la vidéo 🔥🔥
As tu eu des problèmes de periostite durant ta progression ? si oui comment ta gère ça?
Merci 🔥 les periostites sont communes dans cette discipline et je n’y ai pas échappé. Seule chose à faire, relâcher le grippe doucement, changer de prise/grippe, glacer
So impressive! When you said your weight was 84-69kg in the description, was 84 your starting weight?
During my first years of planche training I was at my highest weight 84kg and last year I was at my smallest 69kg. My weight fluctuate a lot and it has a really important impact on my planche, actually I’m at 73kg
Keep up bro , and could you do a video of your planche routine
Thanks! 😄Yes i will do a video of what I do actually for planche and what works on me if you need this guys!
@@lucas59190 please do make one!
@@komissonata3895 Ok I will create one just give me some time 👍😉
Thanks for my mind, i've got lot of motivation with your video 🙏💪
🔥🙏
Super cool la vidéo Lucas ! Un truc j'ai pas capté dans la description, Weight: 84kg - 69kg, c'est une fourchette énorme 15kg ?
Merci Pedro, oui mon poids a beaucoup varié ^^ j’ai un poids de forme qui est de 75kg pour 1m75 environ. J’ai pris pas mal de masse musculaire ´aussi du gras’ avant de commencer les skills car je faisais que du set and rep (je suis monté jusqu’à 84kg) j’ai ensuite attaqué les skills et j’ai eu beaucoup beaucoup de mal, beaucoup de blessures également. Je suis naturellement redescendu à mon poids de forme qui est de 75kg. De la pour me donner un coup de pouce j’ai décidé d’entamer une sèche et j’ai réussi à descendre jusqu’à 69kg (meilleur de mes perfs). C’est une condition que j’ai du mal à garder… actuellement en sortie d’hiver je suis à 77kg et je peux te dire que j’ai perdu tous mes skills donc vivement cet été ^^
A true king who beaten gravity
Thanks bro! 🔥
you can do it already, my friend
Not bro, proof I can’t even hold it 3sec at the moment, only straddle
So close keep going
Thanks bro
Bro heres my routine (but I am stuck on 2 sec straddle planche for about 2 months not even progressing a bit)
1:Straddle planche hold 5 kg resistance band 4 sets of 8 sec with perfect form
2:one leg adv tuck planche pushups 4 sets of 6 reps
3:Straddle planche negatives 3 sets of 8 reps
4:weighted HSPU 3 sets of 8 reps
5:planche leans 4 sets of 20 sec
6:pseudo planche pushups weighted 3 sets of 9 reps
PLZ TELL ME
If I am doing something wrong or should I ahve to add something or remove something
Hi Xenon, in order to break your plateus I will go for less exercices with more combinations. Exemple if you can hold planche for 8sec with band I will do something like
l-sit to straddle 3sec x 4 =12sec in planche during 1 set
Or straddle band (6sec) + adv (6sec)
There is lot of way to increase hold time.
Your plan seems great but you can do it better. Specificity is the key
feel free to send me a message on instagram if you need more personalized help
@@lucas59190 Yeah I will bro cuz I am poor and I cannot afford a coach
nice video ! so what was the thing that got you the straddle ? focusing on advanced tuck and handstand push ups ?
Exactly focusing on advanced and better structure training (less soreness, better track progress)
@@lucas59190 thx will try !
@@samijacquin8814 give me a feedback bro
bro thats insane , i have finished learning straddle planche(6 seconds) and a full planche with bad form for almost 3 seconds (cant get my hands straight) , im 15 years old right now, so i was just wondering how long did it take u to learn this planche which u showed in this video, thxxx hope u reply soon :)
It takes me years, you are one the good way bro keep going, form will correct with time while increasing strength 🖖
@@lucas59190 thanks so much for the reply bro , i was just worried cuz i cant keep my hands completly straight, love the video and good luck to you too
@@robo3887 you mean your arms?
@@lucas59190 maybe he cannot full locked his elbow during planche?
U are crazy man
😄🔥
well deserved. good work man
Thanks bro 🙏
Hello!! really impressive planche journey, however.
Why did you lose so much weight? didn't it also cause in mucle loss as well? Ik it's good to be leanest as possible and have smaller legs but I think that if cna manage to just shrink a little and stay at a weight with positive calorie intake it's better for long term
I lost weight on purpose to be leaner in fact and I try to eat enough protein to keep some muscle mass and I feel way lighter, demand less effort (25% easier) I was practicing ice hockey for 8 years and since I have big calves and big legs, I try to gain enough strength to lift them but lose some weight help a lot! Thanks bro
Belle perf! A quelle fréquence tu t'entraines ?
Environ 4-5 semaine
how u got your first handstand? can you give some tips pls
Handstand is 90% technique 10% strength
There is nothing except REPEAT kick-up and holding with walls to correct the line
Guideline: Focus on pushing the ground, open shoulders, squeeze glutes, balance with fingers and palm, don’t walk
You can check my instagram: lucalisthenix
I made some post in french about handstand and I will in future make some in english, I will also post some student progress in handstand so you will see some exercices I preconize
Isn't adv. tuck planche suppose your feet pointing at the top or no?
For me advanced tuck is just when your knees are not between your arms but behind. So there is different degrees of advanced tuck, me more you will out your knees the more your feet will pointing the sky, it’s the transition between advanced tuck to halflay
That’s my point of view
Super progression avec une durée de progression réaliste pour le commun des athlètes 💪🏽
Combien mesures tu?
Et continue à faire du contenu pour que je ne m’abonne pas pour rien😂👍🏽
Merci, je mesure 1m75 j’ai mis des infos en description! Les 8 ans de hockey m’ont fait galèrer ^^ ça marche je vais essayer de faire du bon contenu ahah
Merci pr ta réponse rapide! J’ai aussi ce problème de jambes massives et je mesure 1m87 du coup les leviers rallongent mon temps de progression! Avec ton 1m75 c costaud aussi mais ta sèche est impressionnante!!
Des tutos sur la periodisation serait cool aussi et une autre sur les blessures que tu as surmontées👍🏽
Bonne continuation 💪🏽
@@percyadams1040 Sur les blessures c’est possible en revanche je n’utilise pas la periodisation car à mon sens la planche est un skill nerveux qui nécessite une activation quasi quotidienne. Je préfère travailler un peu de renforcement en fin de séance plutôt qu’attribuer des semaines complètes.
@@percyadams1040 tu pèses combien? Et ou en es tu en ce moment?
Je pèse 94kgs, après 3ans,adv Tuck qui commence à passer… mais avec le covid j’étais descendu à 90kgs la différence fut top l’adv Tuck était easy
how to get form tuck to adv can you share you training thanks
In order to understand the new progression you can use rubberband at hips, you can also make dynamic movement like tuck to advanced by using momentum or lsit to advanced tuck
Can u tell how u used to train for tuck to advance tuck
I do 10 sec hold x 4sets
3sets x Maxx handstand push-ups
3 sets of Maxx planche leans
5 min rest between sets
If anyone have any suggestions for me it will be helpful 😔
@@miaccount0110 in order to break the gap tou have to focus on leaning and spent time in the specific angle, if doing advance is to hard for the moment you can:
- Do tuck to advance in dynamic
- Do advance with rubberband
Generally adv trouble is due of lack of technique because you add lower part engagement in adv tuck that you don’t have is tuck, so try to squeeze your glutes
@@lucas59190 hey bro umm but is 10 seconds hold is good to achieve that strength and how many minutes of rest should I take between sets i am always confused between these
@@miaccount0110 No 10sec of tuck is not enough bro you have to build hold.
Enough rest to make a proper hold bro, just when tou feel fresh you go
@@lucas59190 i can do tuck for 1 min can u tell me how I should train for further progress pls
how many moths/years was this btw great job!
From my tuck to full with all my injuries and my break I would say close to 5 years
@@lucas59190 btw just my opinion but you really did full, you held +3 seconds clean form full pl so you did it :d
@@erdal2356 thanks bro 😬
Exercise for planche please. I'm currently still stuck and I've uploaded a video on that. Help me!
What I saw in your video is a lack of shoulder strength, try to do your tuck with less compression, I mean try to let fall a bit your legs (knee just above wrist) in first place. You can also try to do tuck to lean in reps or advanced with rubber band. If you need help you can send me a message on instagram! 🖖
@@lucas59190 understood thank you for replying soon!
@@girishramakrishnan4015 no problem 😉
plz share your workout routein.
I will share some routines/tips etc
What exercises help you the most in achieving the planche?
I love lean lift and maltese box press but this is personnal, this is hard exercice but it gives you the correct form and correct muscle activation. You can do it with light bands
Bro how many seconds of starddle before half lay?
I would say 7-8sec in order to hold 2sec the next progression
@@lucas59190 okay bro
Get Solid 8s straddle
And
Do half lay
Right?
@@IgnatiusSukarjiyo-or2ch That’s my vision, but everybody is different you have to find what works on you! Some guys go direct for full after straddle, personnaly I can’t so I reduce the gap with the halflay
Chikooo bro nee
What does that mean?
quelles sont les exercices qui ton permis d'acquérir ces progressions ?
Salut,
J’ai mis volontairement des exercices que j’ai utilisé dans la vidéo mais globalement j’utilise les progressions classiques que je maintiens + du renforcement, exercice d’isolation ou (press ou pushups) soit en élastique soit avec des progressions plus facile etc… il y a plusieurs façons d’y arriver le tout c’est d’avoir un planning cohérent
@@lucas59190 je te remercie pour ta réponse rapide j'ai vraiment été impressionné par ta progression bravo a toi 👍🏻
@@baptiste-streetworkout merci c’est gentil et de rien, si tu as besoin d’infos plus précise passe par insta!
Ahah on reconnaît les parcs du mont houy magnifique
C’est ça 😁
@@lucas59190 tu t'entraines toujours là bas des fois ? On pourrait faire une séance je suis en plein apprentissage de la planche
@@Billyboyyyz Je m’entraîne 90% du temps en salle à Keepcool mtn ou a Basic Valenciennes mais si tu veux on peut se faire ça oui, parle moi via instagram: lucalisthenix
@@lucas59190 oui c'est clair on se les gèle dehors en ce moment
It is painful mu wrist elbow hurt every day
No it shouldn’t be painfull, you have to warmup correctly , to do conditioning and to stretch a bit.
You can optimize that with good recovery (drink a lot, good food, good sleep)
whats the intro song
Song name in description in the correct order
@@lucas59190 okay
Why every "planche journey" starts with an overpowered Tuck Planche? Most people who try to achieve a planche can't even tuck planche.
Because most people who achieve the planche spent years in training and that’s mean they probably spent also month/years to do basics such as pushups/dips/pullups and core exercices before to go for skills. When I decide to start training the planche I tried the tuck planche and I directly did it because my body was ready.
There is no rules about when to start training skills but if a tuck planche is hard you lack definetly basics conditioning
boss
Haha merci muraille
That's good, but the way you said massive legs xd
😅 bruh
l will never be able to do full planche
Why? Planche is about « trust in you and in the process » in first place.
@@lucas59190 l have been training about 4 months and l can't do adv tuck planche, and l have problems about time, l have to study and time is limited
@@lucas59190 good paradigm
HEy bro I wanted to ask what exercises you do when you are on your straddle planche journey
Hi bro, generally classic progression (tuck/advanced/straddle)
-Some holds (sometimes with bands)
-Dynamic progression
For exemple: tuck to advanced / tuck press / tuck pushups
-And complementary exercices
For exemple (HSPU, lean pushups, zanetti press, hollow body hold etc..)
Bro do you have instagram??
Yes read the description