The planche is an advanced gymnastics and calisthenics move that showcases immense strength, balance, and control. This guide is designed to provide a detailed, step-by-step approach to help you master the planche, regardless of your starting point.
The planche is a bodyweight exercise where the individual holds their body parallel to the ground, supported by their hands, with legs fully extended. This move requires significant upper body and core strength, as well as flexibility and balance.
Benefits of Training for the Planche
Training for the planche offers numerous benefits beyond the impressive visual appeal:
- Increased Upper Body Strength: Significant gains in shoulders, chest, and arm muscles.
- Enhanced Core Stability: Strengthens the abdominal and lower back muscles.
- Improved Balance and Coordination: Develops body control and spatial awareness.
- Mental Fortitude: Builds discipline and patience through consistent practice.
Prerequisites for the Planche
Before attempting the planche, it’s crucial to have a solid foundation in basic strength and mobility. Key prerequisites include:
- Push-Up Proficiency: Ability to perform 20-30 push-ups with ease.
- Core Strength: Mastery of exercises like planks and hollow body holds.
- Shoulder Mobility: Flexibility in the shoulders to allow for the required range of motion.
Step-by-Step Progression to Achieve the Planche
1. Frog Stand
Start with the frog stand to build basic balance and wrist strength.
- Place hands shoulder-width apart on the ground.
- Lean forward, placing knees on the triceps.
- Balance your body, lifting feet off the ground.
2. Tuck Planche
Once comfortable with the frog stand, progress to the tuck planche.
- From the frog stand, bring knees to your chest.
- Maintain balance with arms straight and back rounded.
- Hold this position, gradually increasing hold time.
3. Advanced Tuck Planche
Increase the difficulty by extending your body further.
- From the tuck planche, start to open your hips slightly.
- Keep the knees close but away from the chest.
- Focus on maintaining straight arms and a rounded back.
4. Straddle Planche
The straddle planche reduces the load by spreading your legs apart.
- From the advanced tuck, extend your legs outward to form a straddle.
- Maintain a straight line from shoulders to toes.
- Gradually bring your legs closer together as strength improves.
5. Full Planche
Achieving the full planche is the final step.
- From the straddle planche, bring your legs together.
- Keep your body parallel to the ground, with straight arms and a tight core.
- Practice consistently to increase hold duration and stability.
Training Tips and Common Mistakes
Consistency and Patience
Regular practice is essential. Set aside dedicated time each week for planche training, focusing on quality over quantity.
Proper Warm-Up
Always warm up thoroughly, especially the wrists and shoulders. Incorporate dynamic stretches and joint rotations.
Avoiding Common Mistakes
- Bent Arms: Keep arms fully extended to engage the correct muscles.
- Sagging Hips: Maintain a straight line from shoulders to toes to prevent lower back strain.
- Impatience: Progress gradually through each stage to build the necessary strength and control.
Recommended Training Routine
Weekly Planche Workout
Day 1: Strength Training
- Push-ups: 3 sets of 15-20 reps
- Dips: 3 sets of 10-15 reps
- Handstand push-ups: 3 sets of 5-10 reps
Day 2: Core Stability
- Planks: 3 sets of 1-2 minutes
- Hollow body holds: 3 sets of 30-60 seconds
- L-sits: 3 sets of 15-30 seconds
Day 3: Planche Progressions
- Frog stand: 5 sets of 10-20 seconds
- Tuck planche: 5 sets of 5-10 seconds
- Advanced tuck planche: 5 sets of 5-10 seconds
Day 4: Rest and Recovery
Day 5: Flexibility and Mobility
- Shoulder stretches: 3 sets of 30 seconds each
- Wrist flexibility exercises: 3 sets of 30 seconds each
Day 6: Strength and Core
- Repeat Day 1 and Day 2 exercises
Day 7: Planche Progressions
- Repeat Day 3 exercises, focusing on increasing hold times
Mastering the planche requires dedication, patience, and a systematic approach. By following this comprehensive guide and consistently practicing, you can develop the strength, balance, and technique needed to perform this impressive move. Stay committed to your training, and the planche will become a testament to your physical prowess and determination.
