SIMPLE BUT EFFECTIVE Planche and Front Lever Program

[@tobyncummins]

Insanely good sensitivity to progressions and their challenges, Paul is like the calisthenics version of the Knees over toes guy and that’s no easy feat!

[@PaulTwyman]

Thank you !

[@A-l-b-e-r-t]

Hey paul while im working on my handstand im also gonna work on the tuck planche which means that these videos are really handy so thank you alot

[@PaulTwyman]

Awesome and a great combo Planche and handstands can help open up a lot of skills

[@JP4271]

Extremely well thought out explanation with lots of variations to choose from based on difficulty to develop your own best progressions. Thank you, Mr. Paul.

[@yann5524]

excellent video as usual !

[@PaulTwyman]

Thank you! Cheers!

[@bogdansysoiev7131]

Create a video please about calisthenic minimalism😅Since a lot vids how to achive movement but how and WHAT to maintain if, for example I will switch to another kind of sports, (Jiu jitsu ) Big thanks in advance! Separately - always watch your vids, big thanks for your work!!!

[@Aliapfelsaft]

Support

[@PaulTwyman]

Thank You!

[@deepforestenergy60]

I’ve been living for 60 years and this is the first time I’ve seen such great exercises for the shoulder girdle! There is joint mobility here, and as I understand it, some deeper muscles are working?

[@PaulTwyman]

Yes articulation of the Spine and Scapula, then all the muscles around shoulders.

[@kauseway]

Thank you. I would like to start working on this.

[@DevinsCalisthenics]

Great program to learn this 2 hard skills at the same time!

[@PaulTwyman]

Yes they go together like Chin Up and Dips

[@andreasirestrand8628]

Thanks for video! How often would you recommend doing this routine to get quickest possible results?

[@IALFAOMEGA]

Thank you so much for your great advices

[@rodolink_0]

interesting approach!

[@PaulTwyman]

Thank you!

[@ryut]

I have been focusing on protraction for front lever practice, but isn't it necessary?

[@PaulTwyman]

For front lever I would just push the bar away and not worry about trying excessively protract or retract the scapula. For planche definitely focus on the protraction

[@ryut]

@@PaulTwyman Thank you! That's very helpful, appreciate that. Actually, I meant I have been focusing on Retraction for front lever, my bad. But anyway, thanks again!

[@nikkofundano8436]

Great simple workout! Maybe a little off topic, but I’m trying to learn how to do inverted deadlifts. I can’t seem to do more than 1.5/2 reps. My FL progression is at single leg for about 2-3 second hold. Thanks always.

[@PaulTwyman]

Thanks, for the Inverted Deadlift I’d recommend training slow controlled the skin the cat, starting in tight tuck and progressing to a 360 Pull. This will fill any gaps and will also benefit Planche

[@nikkofundano8436]

@@PaulTwymanwill get onto that ASAP. Actually got my new rings delivered just yesterday! Perfect exercise!

[@ruthhuijgens]

Would you generally advise to build up intensity during a workout instead of tapering down? I mostly hear that one should do the hardest thing first (after warm-up ofc) and that's also how I usually do it. The rationale is that starting with less intense sets eats away some of the capacity to hit your best on the harder ones which are still to follow, also I find it mentally freeing to do the hardest thing first. I think I've trained this way since very early on so can't really compare. In any case I'm eager to know the reason why you prefer the other way around. Good video, as always thanks for sharing your insights!

[@PaulTwyman]

I prefer to do 'working sets' first, good volume or time with good technique. Then try the fancy stuff at the end. I believe you build the strength and conditioning in the middle sets especially when it comes to something like Planche and Lever. When we go for sub 5sec holds the quality and Time Under Tension suffers so knowing the working sets are already done takes the pressure away.

[@ruthhuijgens]

@@PaulTwyman Makes a lot of sense, really. I usually pair up my hardest (thus shortest) holds at the beginning directly with a longer one of lighter intensity to get some decent TUT in those first sets as well. I'm gonna try your method as well, see which one I like best. Thanks for the reply!

[@marektravnik1373]

Hi Paul, great video again. I usually do most of my training in a drop-set kind of way (starting with the harder variation first and dropping down to the easier one for more reps/longer holds). Can you explain what you think the benefits of doing a pyramid-like training like you describe in the video over drop setting would be and vice versa? Thanks!

[@PaulTwyman]

I personally would do both and mix it up session to session. But for the beginner I prefer the pyramid version as its sets up a better foundation of clean working sets with good technique

[@carlosespindola9833]

Hey Paul I am working on tuck planche but still cannot have my hip up. I can do frog with legs outside and on the arms. It seems it is I am not strong enough to take my hip up. What kind of exercise could I do to improve that? Thanks!

[@vibesx_sw]

" No man has the right to give advice , if he can't able to do it by themselves "

[@stevenhang9990]

Thanks for the video. Any recommendation on rest periods between exercises in the supersets and between supersets themselves?

[@PaulTwyman]

It's hard to say as I would normally program 'rest as needed' shouldn't be longer than 90-120 seconds but everyone is different and the intensity set to set will vary. Its trickier than a Squat or Deadlift to give accurate rest periods

[@stevenhang9990]

​@@PaulTwymanThanks for your response. Found your channel recently and I've been loving your handstand tips. Definitely keen to see more planche stuff from you.

[@diegogms89]

One thing I don't understand is how to translate compression strength into the tuck planche. I can do a lot of compression leg lifts, but find it impossible to lift my knees off the ground into a tuck planche.

[@PaulTwyman]

You shouldn’t need to worry too much about compression, as long as you have the hip and legs in the right position. The strength and control comes from the scapula protraction

[@FamilleChavet]

great

[@PaulTwyman]

thanks!

[@c_l_8162]

Thanks for another great video Paul......awesome insights and tips. Just wondering what sort of rest time you recommend between these exercises/sets? Cheers

[@PaulTwyman]

Its hard to say as I would normally program 'rest as needed' shouldn't be longer than 90-120 seconds but everyone is different and the intensity set to set will vary. Its trickier than a Squat or Deadlift to give accurate rest periods

[@TomVencel]

Hi Paul - thank you for the video. Could you do a routine like this daily in order to speed up progress on these skills? I’ve been stuck on FL for a while, and progressing very slowly.

[@MarincaGheorghe]

You need to do much more than just train for FL directly.

[@lawsen3719]

maybe try using bands?

[@lawsen3719]

Also ive heard from other calisthenics athletes on youtube that it is a good idea to train the muscles involved directly like in bodybuilding to build the strength in specific places.

[@shinran66]

Add also dragon flag for core strength, it's quite hard to keep straight legs

[@PaulTwyman]

I'd highly recommend adding the 'Skin The Cat' exercise to your training sessions. It's awesome for building Straight Arm Strength and filling gaps. I'll definitely be making more Planche and Lever content. Check out this video for the STC kzbin.info/www/bejne/qIKog6iHjr15mqc

[@manefields]

in front lever are your hands locked out or slightly bend? cant do them without bending my elbows so dunno if im doing it right, just started to follow this video.

[@PaulTwyman]

Ideally arms will be dead straight, think push shoulders away from the bar.

[@manefields]

@@PaulTwyman ok last but not least, how would you implement this program for someone who can superset 10 pull ups and ten dips 3setsx(reps 8-10)? I also like opening my workout with push ups and rows, should i give those up and start with this video? Can i do this video at the start of my workout session? Do i risk overtraining? Thank you.

[@PaulTwyman]

@ straight arm strength training will shock the body a bit to start with as it’s very different to the stanndars chins and dips. I would add 3 sets in after the chin/dip of 10 sec holds. See how the body feels. Then progress to a seperate straight arm day.

[@nigelmaccuver9122]

What’s your height and weight?

[@blablasijus]

How much rest time should I take between sets?

[@PaulTwyman]

It's hard to say as I would normally program 'rest as needed' shouldn't be longer than 90-120 seconds but everyone is different and the intensity set to set will vary. Its trickier than a Squat or Deadlift to give accurate rest periods

[@nazirabdu-m5v]

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