FULL PLANCHE: Do I Have What It Takes?

[@beakf1]

I started progressing when i ditched the bands and trained only planche. I trained using my full weight in advance tuck then had 6 days off. It wasnt a muscle thing. It was my nervous system. By day 4 i felt like i could go again but i waited to day 7. I watch a lot of mike menzer stuff. Im 47 tho so maybe my recovery time takes longer. I'm 5.11 83kg and 47 years old and my progress started to go downhill with the 2 to 3 day rest model. I had to get really excited about rest days and deprogram that more is better attitude. I see now from experience that it take a long time for the nervous system to to recover from planche training. Much longer than the muscles do.

[@DanTrue]

I am not ad advanced as you (I am just moving into a few seconds of frog planche hold), but what I have found really changed the velocity of my progress was doing banded dropsets. So whatever planche progression you're trying to unlock, after the working sets do a dropset at 90%->70%->50% bodyweight. This gives a really deep stimulus that at least worked wonders for me. Th

[@mttdang]

Doing another comment since its kind of disjoint. I think its somewhat underrated to emphasize how much you have to squeeze your glute. It has to be super tight to make your whole body stiff like a board. A stiff object can better transfer forces compared to a loose one with moving parts. Doing a planche lean with bands (or not) and squeezing your glutes, you can really feel how your body wants to lift up

[@ayoroschevalier1485]

Hummmm, le problème c'est le manque de force aux épaules.

[@KindaAmazing667]

you're hella close now. I really think the absolute best exercise for you at this point would be spotted planche presses and negatives. This is the training cycle you smash it. I saw your comment below. Please throw in 2-3 sets of RTO PPPU as an accessory. Can't stress enough how it changed my planche.

[@avz3810]

what are RTO PPPU sets

[@TysonE]

Ring turn out pseudo planche push ups

[@heatzonegym]

I've definitely made this mistake when learning planche as well. You're peaking but since you are only training planche at reduced body weight for long holds your technique goes up but 3 months is definitely enough time in the block where your strength will go down from that style of training. We definitely need more nervous system work since your form broke completely as you got closer to bodyweight meaning that it isn't a technique issue. Hope to see you rebound from this and get your revenge!

[@TysonE]

Agree!

[@mttdang]

I have no experience with coaching other people, but generally wouldnt you want to train in a rep range, thats conducive to what you are going to attempt. So doing heavy holds of like 2-3s. Also gaining muscle in the shoulder and upper chest (very strong shoulder flexor below 90° of elevation) and losing fat is definitely always helpful (try the seated ohp and push it to failure). You can definitely achieve the full planche

[@TysonE]

Yeah but 2-3sec would imply high intensity and that can't necessarily be maintained session to session. But yeah, working closer to that as I approach peaking would probably help.

[@robbyboon5739]

@@TysonE I think I could be maintained if you would be working with a intensity that you can hold for 6-8 sec. Doing sets of 2-3 sec doesn’t mean your getting close to failure every set. But you can definitely work in a more intense progression than doing sets of 10 sec.

[@TysonE]

@@robbyboon5739right, i get you

[@moredatesmorefiber3526]

i LOLd hard at those apple paralettes.

[@TysonE]

Why?? XD

[@moredatesmorefiber3526]

just never saw it coming @@TysonE

[@MantisCalisthenicsTraining]

How do you structure your band training sessions? Do you do any BW Isometric Progressions throughout the week? And do you have a structure for your BA exercises? And when you go to peak, are you changing a whole lot of variables the week of?

[@TysonE]

Warm up, Banded planche work (3 - 6 sets), Planche specific accessory (optional), Bent arm work (HSPU or Weighted Dips) 4 - 5 sets, accessory (one or more of pulling, external rotation, biceps, core). No BW progressions but I'm going to change that. Didn't change any variables in terms of warm up and warm up sets.

[@MantisCalisthenicsTraining]

Are you tapering volume the week of the peak? If so, did your body need it? And do you assign sessions in terms of intensity? Primary (Heavy), Secondary, Tertiary? You can potentially create more 'predictability' this way when aiming to peak in a given session without changing much from your actual routine or putting the session on any kind of mental pedastal. And yes, I think any kind of BW Progressions would help keep the intensity familiar. Bands are great for the Grunt work and slowly reducing assistance. While still keeping in some type of definitive metrics to track overall progress with current BW variation.

[@alxnd_r6345]

At 32 years old he nears the end of his athletic peak. Damn it im gonna 32 in 3 weeks!

[@TysonE]

33 now.

[@alxnd_r6345]

@@TysonE :3

[@thepizzaworkoutplan]

Love to hear how important form and technique is to you ❤

[@robbyboon5739]

Great video! I really like watching the series pleas keep it up. I would always implement bodyweight stuff in my program. Doing only stuff with heavy bands can knock your confidence. Mentally you get used to that band and you don’t believe in yourself doing it without them.

[@erdal2356]

can i ask how old are you?

[@TysonE]

33

[@erdal2356]

@@TysonE thanks for answering

[@GhostInspired]

Why don't you do back off sets from full planche to straddle/half-lay/one-leg? Also, I don't know if I've ever seen you train straight up plate raises before. Yet, these are a staple movement for many gymnasts.

[@TysonE]

I do some back off sets (it was in my last vlog) but it's with a band. I've trained them before but what do you think is so beneficial about them that planche, planche accessory (like back off sets, press or negatives) and bent arm work don't already offer?

[@GhostInspired]

@@TysonE I see. I must've missed the last video! Also... I noticed my progress improved faster doing up to 20s holds for 3-4 sets 3x a week. Instead of 5-10s holds 3x a week. Perhaps it's my gene, but what do you think of this? I find the plate raises simple to PO since it's weighted. The line of force feels exactly like planche & presses. But the superior trapz, forearm, biceps, and of course anterior delt training feels just like planche as well. For my body at least... I feel like it's a perfect accessory movement for planche.

[@thepizzaworkoutplan]

Bench press has zero transfer 😂😂😂😂😂 imagine thinking that

[@skillzilla111]

calisthenics culture is a cult.

[@KindaAmazing667]

Not shoulder dominant enough. Military press is a much better lift for training planche.

[@TysonE]

No one said ZERO transfer..

[@thepizzaworkoutplan]

@@TysonE you wouldn’t have said it then….

[@FeldyMohrisar]

Planche is funny, my bodyfat is higher and less muscle than you. But our performance on attemp is same.😅

[@TysonE]

So seemingly easy for some but at the bigger sizes, can be very complex.

[@FeldyMohrisar]

@@TysonE yes, I’m stop train legs just for planche. Last time I train my legs it makes my front lever worse, so I prefer other method like sprinting or martial arts.

[@_Heyitsmegoku_]

Tbh man just drop the perfectionist attitude. No one who can full planche has perfect form from the start.

[@TysonE]

It’s not like I’m choosing to not full planche cos of my standards tho 😂

[@_Heyitsmegoku_]

True but I'm just really routing for you I want you to get this planche. If you can do freestanding hspu that might help more than the wall because it forces you to lean more.

[@kumbackquatsta]

losing weight is not the way

[@mttdang]

Can you elaborate on why you think that?

[@TysonE]

Well it might be. I'm about 10-11% body fat (confirmed by DEXA). It's decently lean (for a year-round standard) so losing weight COULD be to my detriment for two reason, 1: it could be water weight which isn't ideal for performance or it could be fat which is preferred but it means a calorie deficit which also makes me weaker and/or an environment not conducive to improving strength. The hope would be I lose fat without a loss in strength.

[@thepizzaworkoutplan]

Hips weren’t there, didn’t capture anything. not sure why there’s no BW adv tuck or half lays. bands only doesn’t make sense

[@thepizzaworkoutplan]

Body temp and heart rate need to be in an optimal zone to smash planche

[@thepizzaworkoutplan]

Maybe it’s time to trade in Andrew for the best. No disrespect.

[@razzr95]

Tyson, you are missing core strength not even kidding. You need to up your core by atleast 25% otherwise proper full planche might remain a dream.

[@TysonE]

What exercise would you use to measure a 25% increase

[@KindaAmazing667]

He's definitely not. What? Have you ever held a planche? The core part is trivial.

[@razzr95]

​@@TysonE1. weighted knee raises either on ground via cables (+60kg) or weighted hanging (+40kg). 2. ankle weighted gymnast full leg raises (+10kg) each ankle