How To Get The Straddle Planche FAST | Tutorial

[@pdmaster22]

1-training frequency (2 specific/2 strength workouts) 2-training method 3-Training routine (statics,core,dynamics) 4-training volume (planche:8 exercises) 5-analyze your progress(Record it, track your results)

[@CalisthenicsFamily]

Thanks for sharing!

[@asmathbaig215]

Please tell me the music name in starting video🙏

[@shawnfrost7848]

@@asmathbaig215 Lost Sky - Lost TrapNation.

[@DanielFlefil]

Nice! I am on my journey to learn the planche now :)

[@ZeistOne]

This gave me motivation to start planche training again !

[@asmathbaig215]

Please tell me the music name in starting video🙏

[@azimahmad9692]

You must be able to do planche now. Right?

[@azimahmad9692]

@@asmathbaig215 music:- kzbin.info/www/bejne/oYvQmYVjbZeEh7M

[@asmathbaig215]

@@azimahmad9692 Thank you so much brother.

[@zakitalbi6167]

LMAO

[@CalisthenicsFamily]

Hey guys! I hope this video will help you out! Let me know if you also want to see a video on the frontlever! Use our wooden Paralletes for more grip / stability for the Planche: www.calisthenics-family.com/product-page/parallettes-calisthenics-family

[@highpeaktrails]

Really helpful video. Thanks for sharing this with us. 👏👏👏😁

[@edoardomasiero2283]

Very good video!! Compliment!!! Clear and easy to understand! Good job

[@CalisthenicsFamily]

Thanks, I'm glad is was easy to follow!

[@inspiredmilk8351]

This is a very good video! Very helpful 🙏🏼 Support from Canada 🇨🇦

[@CalisthenicsFamily]

Inspired Milk Thanks a lot bro! Appreciate the support!

[@matienazemy1382]

Great video! Gonna use that Strength/Skill workout plan!

[@CalisthenicsFamily]

Awesome to hear! Good luck bro!

[@anvayashakti5815]

Thank you brother. Wish you best of luck and no injuries!

[@CalisthenicsFamily]

Thank you to! I always warm up properly and never overtrain I guess. Goodluck 2 bro!

[@connorscraziness]

Great video. My 8 year old just started training on them.

[@CalisthenicsFamily]

Awesome haha, I wish I started that early xD

[@NickCal]

Very useful an detailed video. Keep up the good work!

[@CalisthenicsFamily]

Thank you! Im glad I could help you out. We will! Sunday new video!

[@NickCal]

Calisthenics Family what do you think about a program: FL training+pull strength, then planche+push strength?

[@hendrykooistra25]

Nice man en thanks voor de tips! ik ga ook weer beginnen met het trainen van de planche nu!

[@CalisthenicsFamily]

Nice top om te horen maat! Succes ermee!

[@mahesh_kndpl]

Excellent and informative. Thanks for such a great video.

[@CalisthenicsFamily]

Awesome to hear bro!

[@uyscuti5571]

great bro keep up next time we will see u doing the full planch ;)

[@CalisthenicsFamily]

DZ UY Scuti yeah I hope so bro!! First I'm gonna work on better straddle holds tho!

[@ChrixMadHeck]

Really good video. Easy to understand and clear. Makes progress easy. Thanks bro!!

[@raphaelpaduch6036]

Ótimo vídeo, vai ajudar muito. Principalmente para quem tem dificuldades para montar um treino. Parabéns.

[@Salex684]

Very helpful thank you!

[@CalisthenicsFamily]

You're welcome!

[@tylerjones3176]

What if you can’t hold a handstand? To do the negative movements

[@shalomtheboss6655]

I can't hold a handstand either so I do is I hold a handstand against the wall and I try holding it buying kicking my leg up negative works to

[@JulienMoreauBarVengers]

Good job bro, and good tutorial thank’s from France 🇫🇷 ✌️

[@CalisthenicsFamily]

He bro! No worries mate, Glad I could help you out!

[@florentszabo8060]

Hi there, very good content, very helpful vid, thanks a lot! Cheers from France

[@CalisthenicsFamily]

Great to hear! Thanks

[@leander6379]

Very helpful, thank you man

[@CalisthenicsFamily]

No problem!

[@pantherux]

Great video ! You deserve way more subscribers ! Gonna try your routine !

[@CalisthenicsFamily]

Thanks, awesome to hear. Goodluck with the routine!

[@rapidclimate]

Great info! Thanks!

[@CalisthenicsFamily]

Glad to help you out!

[@20marc00]

Doesn't it hinder your recovery that you do the strength workout the day after the skill workout ? Anyway I appreciate your help, great video!🙏

[@CalisthenicsFamily]

márton tóth good question! I have had struggles with this in the beginning yes! But your body will get used to it. Also I see the Strength workout as complimentary on my skill workout. But If your main goal is to get better at Handstand push ups or Muscle ups for example I would turn the workouts around! Thanks for the support mate!

[@20marc00]

And another question: how many sets do you do of the dynamics?

[@CalisthenicsFamily]

3 sets of each dynamic exercise!

[@20marc00]

Calisthenics Family thank you for your answers🙏

[@20marc00]

And how many sets of the core exercises?

[@jlethic5938]

Great video bro! Deffinetly gonna use those tips when I start training straddle planche. And I also do skill training before my workouts.

[@CalisthenicsFamily]

Great bro! Good luck bro!

[@jasonherrewyn6820]

Nice video! Keep it up, you guys are doing great!

[@CalisthenicsFamily]

Jason Herrewyn Thanks a lot Jason. We appreciate your support!

[@alexrani12988]

Thanks alot brother. Now i know why im weak at planche cuz i train everyday. Now I'll try yoir workout plan. Thanks again brother. Alex from India

[@CalisthenicsFamily]

Great to hear! Also check out our other video: "how to straddle planche"

[@asmathbaig215]

@@CalisthenicsFamilyCan you please tell me the music name in starting video 🙏. 0:15

[@babyraha781]

I'm learning the strata plan the strata plan is the coolest

[@aymanaldahab8951]

biggest respect

[@vincentlne8805]

Very helpful tutorial ! And how many time of rest between set ?

[@CalisthenicsFamily]

Full static holds : 2/3 minutes | Assisted static holds 1/2 minutes! | Dynamics: 1/2 minutes ;)

[@vincentlne8805]

Calisthenics Family thank you !

[@kwstaslungu1522]

The only channel talking about real training methods and letting people create their own programs 🙏

[@CalisthenicsFamily]

kwstas lungu That's it bro! I just want to share this with you guys! Hopefully it will help you!

[@konstantinvasilev6052]

Very helpful. Nice!

[@jetn8654]

Great information!

[@thedahakha]

Nice dudes! Echt zieke results geboekt man! Onze planches zijn gewoon op hetzelfde niveau nu, tijd om je weer in te halen ;). Goeie tips die ik mee ga nemen voor mn nieuwe routine. Zit ook te twijfelen voor een standaard push dag met alleen maar planche + bend arm shit en specifieke pull dag met FL + pullups en rows voor meer stimulatie tijdens de workout en meer rust. Doe nu al te lang de supersets en merk eig weinig tot geen progressie dit laatste half jaar. Jullie deden dit vroeger ook toch? Suggesties? Blijf zo doorgaan! :D

[@CalisthenicsFamily]

Roy Wardenaar thanks roy!! Jaa dit deed ik voor dat ik begon met het trainen van planche en frontlever. Juist die skill (straight arm / superset Pl &Fl) heeft me juist ziek geholpen! Toevallig heb ik de laatste 2 weken weer een split in push en pull gedaan voormezelf. Het is lekker omdat je dan specifiek op een skill/beweging focust, maar toch merk ik dat voor mij de skill/strength methode beter werkt omdat ik te veel spierpijn heb bv na een planche sessie waardoor ik de dag erna frontlever niet meer optimaal kan pakken. Dus vanaf deze week ga ik weer back to straight arm/bent arm cycle! Hewl verhaal haha maar dit is hoe ik er nu voor sta. Maar als je weinig progressie merkt zou ik wel switchen naar push/pull, maar voor jou een tip is denk ik vooral het meetbaar maken en tracken van je oefeningen. Dat helpt bij ons erg goed en zie ik jou vaak niet doen, meer go with the flow style😋 Succes iig, zie je snel!

[@thedahakha]

Thanks man! Ja bijhouden is zeker iets dat ik meer moet doen. Probleem is verder ook idd teveel go with the flow en shit doen op rustdagen die ik beter niet kan doen. Ga er geen lang verhaal verder van maken, thanks voor de tip :). Laat maar weten als je freestyle sessie gaat zetten want ben vd week weer in Nimma, tot snel!

[@CalisthenicsFamily]

Roy Wardenaar Jaa idd! Op rustdagen probeer ik ook echt rust te pakken, hoe aantrekkelijk het ook is om toch even die oahs of frontlever te pakken aan de deur-post. Alhoewel dat ook wel een goede trainingsmethode is (greasing the groovy), maar niet als je al zieke spierpijn hebt en de dag erna weer een maximale intense training op de planning heb. Mbt tot Freestyle: heb gister me hand weer open gehaald dus dat zal ergems volgend weekend worden haha. Tot snel💪🏻

[@darkers7628]

8 exercises for planche, but how many sets for each exercise?

[@CalisthenicsFamily]

For statics 4 and for dynamics and core 3 sets each!

[@linucis1]

This is the whole routine, was looking for something like that for a while now, this looks great and I am going to adjust my workouts according to this, thank you and at least I can like and sub for this information.

[@CalisthenicsFamily]

Glad it was helpful!

[@idaotchiernomure3765]

Depends of you genetic and program

[@Chris-zz1sl]

this is a good layout I'm doing something like this but way to much and im always stuck switching advance tuck to straddle I'ma try something like this thank you

[@stanberghuis94]

You did A really great progression very good video as well💪🏻

[@CalisthenicsFamily]

Dank je Stan! Het is nog niet perfect, maar daar ben ik hard mee bezig!

[@RTBos194]

Goeie video man! Nog wel een vrag: bij de dynamische oefeningen, doe je dan nog wel aan sets of niet? Er staan namelijk alleen reps 😅

[@CalisthenicsFamily]

Haha ja daar doe ik zeker sets! Dat hou ik juist altijd goed bij! Dus ik doe dan 3 sets waarvan ik de herhalingen steeds probeer te verhogen!

[@fixeddrew9824]

yes 🔥🔥🔥

[@CalisthenicsFamily]

Calisthenic X 💪🏻🙌🏻

[@Osama_Alkadomi]

You really deserve more subs

[@CalisthenicsFamily]

We will keep on going! Stepbystep we will haha!

[@kishalan9795]

great video!

[@CalisthenicsFamily]

Thanks a lot mate!

[@ZinduZatism]

thanks man i will try some of your advice, very strong in 6 months to get straddle, i train over a year and im still on tuck, i get some times straddle 1 sec.

[@universe76600]

Nice video, what about the planche on the ground ? I see many people doing planche on paralettes, i can do it right on paralette but now i'm training on the ground, and its way more harder. Feels like i'm starting my training again ^^. Have you tried it ?

[@CalisthenicsFamily]

Haha I have experienced exactly the same bro :P Therefore I'm first trying it on parallettes I'll move on to the ground! #stepbystep

[@universe76600]

Calisthenics Family hehe fair enough, i did the same step, but then i realised that if you got it on the floor, you can do it everywhere ^^. Going to work on the full planche after getting a perfect straddle on the ground ! Good luck with your training ;-)

[@3oloto300]

I believe in calisthenics family thats my motivation

[@vctralv5858]

Awesome!

[@CalisthenicsFamily]

VCTRALV Thank you!

[@living9377]

Great tips! 6 months sounds great.

[@kodiq3429]

So for the strenght training you do Handstand pushups, weighted dips,weighted pushups? Thats all?

[@joepeglegmorgan3015]

Hands down for the honesti and showing everyithing im detail. Not many chanels tell in such detail posting entire rutine. My is similar to yours. 2 push days,2 pull days. 2 core days, 1 leg day a week. On push days im doing planche and handstand first,then weighted dips,hsp etc.im doing only leans and rocks and tuck planche for the planche.15 seconds is my Max hold on Tuck. My qusetion is is this enough?any advice?Tnx subed.

[@CalisthenicsFamily]

15 seconds is defenitely a great start. You could try moving on the advanced tuck and see if that goes well. If you are interested michael also recently realeased his planche workout routine for free: calisthenics-family.com/custom-planche-program-preview/

[@joepeglegmorgan3015]

@@CalisthenicsFamily Thank you man. I will check it out.

[@nosebleed989]

thanks a lot man !

[@tiktokvibey]

Keep it up!

[@CalisthenicsFamily]

TommyboiiOfficial I will thanks!

[@browneymix3918]

U should do some more browney colabs later on

[@CalisthenicsFamily]

Browney Mix We definitely will bro!

[@browneymix3918]

TY

[@Calisthenic_01]

Nice but is that effective for strength? I mean superset planche with front lever exercises and every single exercise?

[@zombiekillerX7]

Great vid guys, What do you think are the best Planche exercises?

[@CalisthenicsFamily]

Thanks! Eccentric exercises for sure!

[@jakubnorek1]

Wow, cool video. Keep going :)

[@CalisthenicsFamily]

Thanks mate we will!

[@russelrealeza7142]

Hey Calisthenicsfamily, I'll try that training method. I'll tell you if it helps me. Thanks!

[@joepeglegmorgan3015]

Do you see progres ?

[@ultimatepepe8698]

Hey man, thanks for the advise. Learning to do the planche is not my priority at the moment but I'd love to be able to do it. Since I don't do calisthenics but lift weights, my main goal is to increase my bench press, but I'm trying to integrate a bit of planche work to my push days. I think the planche is a great move since you get to train your pushing muscles without equipment, and I'm definitely going to work on it now that I'm going on vocation. I just started so right now I can barely hold a tuck planche, any tips?

[@CalisthenicsFamily]

Nice! having good basic strength is important but seems like that's already fine. I'd say to first focus on bent-arm strength such as handstand pushups and bent-arm planche and once this is solid you can move on to the straight arm planche. But you can ofcourse work on basic straight arm strength in the meantime such as tucked holds and straight arm dumbbell exercises! Also one key principle is to work on this skill from different angles, so do a lot of different exercises targeting these muscles! :)

[@cristhenics_]

Did you train your holds only with bands?

[@CalisthenicsFamily]

Not only but most of my training I did!

[@DanielLawson7]

I'm confused, If you do skills Monday and strength Tuesday, then why in section 3 (training routine) do you say the workout needs static and dynamic if your going to do them on different days?

[@caleasthetic]

do you still build muscle with bend arm straight arm. (kan je nog steeds spiermassa opbouwen met een bend arm straight arm split).

[@lukakovacevic8192]

Can we pre order parallets arleady or?

[@CalisthenicsFamily]

He man! Yes you can. Check out the link in the top comment and sent us a DM for pre-order ;)

[@russelrealeza7142]

I'm ready for Straddle Planche and Full Front Lever. Really informative and helpful Calisthenicsfam!

[@joepeglegmorgan3015]

Hello,a qusetion. I watched what you said. I have 2 press days(planche, handstand and weighted dips) and 2 pull days (front lever,hefesto,weighted pullups,chinups)But im doing skills and strenght im same day.first skills(static,dinamic then strenght excercises)But im geting pretty tirerd after a week and a half,2 weeks. I also have 2 core days and only 1 day rest. Do you think i should use your Metod describsd im this video?skils on one day,strenght on other?can you give a short answer and advice?thank you.

[@edmartvillapa2416]

How about sat. And sunday?

[@shalomtheboss6655]

How many times a week should I train dynamic excersice and static excersices

[@davidthuman8475]

So tan!!

[@CalisthenicsFamily]

David Thuman haha yeah! It's hot here in the Netherlands!

[@pisethx]

Great info and great video, but please dont change the camera angles and movements too much

[@CalisthenicsFamily]

Alright thanks for your tip man!

[@shalomtheboss6655]

Can I learn the planche buy only that static excersices like the tuck planche and l sit to planche

[@Halfgineer_]

So you practice statics on monday as skill and dynamics on tuesday as strength right??

[@calisthenicslegion6747]

I learned the straddle planche in 2 months :D ,I don"t know how so fast I"m just training it every day

[@CalisthenicsFamily]

That's awesome 💪

[@calisthenicslegion6747]

@@CalisthenicsFamily Thanks :D

[@negatorxx]

what sort of wrist wraps are you using?

[@asmathbaig215]

Please tell me the music name in starting video🙏

[@timospath9767]

nice vid, whats the name of the intro song? :)

[@CalisthenicsFamily]

Tule - Lost by NCS ;)

[@kian_bodyweight8429]

Ik gooi hem gwn af en toe in men combos en train er niet echt voor en toen zei Tommy ineens van verder naar voren en ik deed dah toen kon ik ineens straddle planche en sinds dien is ie steeds beter geworde omdat ik hem telkens blijf proberen😂

[@CalisthenicsFamily]

Kian Bodyweight_SW Ja inleunen werkt idd erg goed en alle tips van Tommy ook haha!

[@kian_bodyweight8429]

Calisthenics Family ja klopt hahaha maar alsnog is t hard trainen en je moet er voor gaan en sommige dingen zitten ook in je hoofd. Want als je denkt dat je t ni kunt dan lukt t ook niet nee mar als je gwn zegt van dat je het kan gaat het ook zeker lukken

[@CalisthenicsFamily]

Kian Bodyweight_SW Zeker! Veel is mindset!

[@palmi3649]

Guys I have respect for you, I love your channel and you seem to be super nice guys. But be careful ! In this tutorial you are showing a straddle with arms bent a bit ! It id extremely dangerous for you biceps tendon, and I know people that got injured by doing this. The problem with planche tutorial is that a lot of people are doing them although they haven't mastered the planche yet ! It is a really hard move that takes years to master. Nothing personnal, it is just to prevent injuries

[@asmathbaig215]

Please tell me the music name in starting video🙏

[@palmi3649]

@@asmathbaig215 what? which video ?

[@asmathbaig215]

@@palmi3649 which you have commented on this video. Do you know the music name 0:14

[@ntiago5245]

Your arms are bending, this is not stradle planche

[@CalisthenicsFamily]

I know there is still a little bend, but I'm working on it! However I was able to help a lot of people out which I'm more proud of than my actual bend arm / straddle planche!

[@chaseramos4865]

still impressive

[@MrPandaAdmin]

@Nuno Tiago Before judging him, can u even do ??

[@Abdullah_muslim1]

@@MrPandaAdmin look at his profile pic and then question him you ignorant fool.

[@rinnx1238]

Says the one who does kipping muscle ups and kipping weighted pull ups

[@matis9783]

Correct intro should sound like this: what's up guys, today I'm gonna show you how I got the one second bend arm stradle planche in six months

[@CalisthenicsFamily]

Have a look to my progress video bro and I'll talk to you later this year ;)

[@street-workoutnation2964]

Intro song?

[@puresslife6161]

I mean do with straight arm

[@pedrohenriquemotta7438]

It’s a problem to mix pull/push/legs workout all in one day? I mean, isn’t it gonna reduce your gains?

[@CalisthenicsFamily]

You mean full body? No it's not. As long as you keep one day rest inbetween the workouts youre fine.

[@pedrohenriquemotta7438]

CALISTHENICS FAMILY I’ve been currently doing my workout routine in 4 days. Pull, push, legs and abs, and training the skills on their muscle’s day and always keeping one rest day between training days. But I have no teacher or professional orientation... is it a good idea to keep it that way?

[@itsabrentnewday134]

gekke man wowwwww

[@nicomoreno9531]

Song In the intro?

[@marvin4346]

it is called Lost sky - lost (kzbin.info/www/bejne/oYvQmYVjbZeEh7M)

[@AgoraFXchanel]

I recommend you to check Calimnastic KZbin channel to improve your form. Keep it up!

[@CalisthenicsFamily]

Finally someone that actually gives me a tip to improve my form instead of just hating! THANKS!

[@20marc00]

So you have 4 workouts a week total?

[@CalisthenicsFamily]

Yes! on rest days I do mobility, cardio & flexibilty work!

[@eyadhussein8013]

If I beginner. I should play skills lonely and bodyweight training lonely?

[@CalisthenicsFamily]

If you are a beginner i would focus on the basics first. So pull ups, dips, push ups and core exercises like the plank and leg raises. If you are getting stronger in that you can move on the harder exercises and skills

[@eyadhussein8013]

I've been practicing these exercises for about a month and a half, and I can do them easy now

[@puresslife6161]

Straight arm

[@CalisthenicsFamily]

bent arm

[@charlessimons4668]

Love the videos but the camera moving around like that is annoying

[@Ex0dus111]

I don't get it. If you're doing straight arm training one day, like FL raises, and then doing bent arm training, like Pull Ups the next day. You just hit the Lats, pretty hard, two days in a row.

[@CalisthenicsFamily]

This is true, however it doesn't seem to matter that much for us!

[@Ex0dus111]

@@CalisthenicsFamily Alright. Good to know. Thanks.

[@kondarras3266]

Yooooo I thought you were someone else bc of the skin color change damn

[@pdmaster22]

bad form ?

[@CalisthenicsFamily]

I'm working on straight arms and longer holds... it's hard haha!

[@pdmaster22]

Calisthenics Family yeah man, it is! I didn't mean to hate though. great work in putting this video together, me and a lot of people will benefit 👏

[@adrianmetcalfe4346]

Please keep the video still when you're talking! You can move, but keep the camera steady!

[@CalisthenicsFamily]

Thanks for the tip!

[@JR123JR8]

Is your cameraman drunk? Nice video!

[@CalisthenicsFamily]

Always 😉😂 JK

[@einfachplox2564]

6 months? i thought you mean with fast 1 week xD

[@CalisthenicsFamily]

Haha we wish

[@ayoub_oc9099]

🇲🇦🇲🇦🇲🇦👍👍👍👍🇲🇦🇲🇦💪💪💪💪👍👍👍

[@anders3781]

Respect... But that is bad form, your body should be horizontal to the ground

[@CalisthenicsFamily]

anders Thanks, but hey! I already knew that😂

[@CalisthenicsFamily]

anders anyway ,thanks for another correction! I'm working on it! Just give me some extra time and hopefully you can show us your progress as well by then!

[@anders3781]

Yes, hopefully!

[@jacksongt4649]

im having pain with my forearm interosseous membrane(muscle) I got the pain since i train planche it has been 7 months :(

[@janbarwinski8612]

I dont want to hate you but straddle planche in 6 months its not good progress i got straddle in 3 months

[@CalisthenicsFamily]

How much do you weigh?

[@janbarwinski8612]

@@CalisthenicsFamily Yes your right :) Thats the matter of heigh and weigh! 168cm and 58kg :)

[@CalisthenicsFamily]

@@janbarwinski8612 ... that's says enough I think haha

[@tienatinh1542]

6 months for straddle planche is normal, not fast and your form is bad too

[@caleasthetic]

No. 6 months is way to fast. look at the way gymnast train planche. they spend 6 months on evey progression, starting at frog stand, advanced frog or sometimes called crane (frog with straight arms.) tuck planche, advanced tuck, frog planche (learned frog planche from daniel vadnall from fitness faq). straddle planche and then full planche. if you spend 6 month on evey progression you would. 5x6 month (if you start at tuck planche) wich would be 2.5 years for a decent planche. 2.5 years is normall even for gymnast's. wy would you send that long on each progression. 1 because your tendons need extra time to strenghten. tendons omprove 5 times slower than your muscle mass and strenght. If you want a good form planche with fully protracted and depressed scapula and straight arms you need to spend 3-6 month''s on each progression. if you spend 6 month on each prgression, you would never have to train with ben arms. you could improve each static progression with straigt arms without ever using bad form, not even for a single set. form will not improve overtime (or is atleast very difficult to improve if you teach yourself to train straight arms moves with a slight bend in the elbows).So Always train straight arm moves with completly straight elbows. if you start bending the elbows in the next set you should stop training and try again the next training session. when you start bending your elbows it means your to fatiqued to train further that training session and you should stop.anyway that is my vision and opinion on training straight arm moves. your vision might differ and i respect that aswell. everyone has there own training style and vision. just keep progressing and you will aventually make it.

[@erdo4321]

horrible form you arms arent locked out pleasse fix byt forst train on straight arm strenght