Planche Training Tips | 2020 Skills Checklist

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BODYWEIGHT STANDARDS VIDEO: • What Should You Train ...
In this episode, I share what I am doing to improve my planche and achieve a straddle planche being tall at 191cm and heavy at 90kg. We talk about the difference between straight arm strength and bent arm strength and how to better train for the planche.
MUSIC BY:
You X You - Ooyy
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See you in the next video!

[@BodyweightWarrior]

Learn the planche and more skills in person on my upcoming workshop tour in the US March 2020, get your tickets here >>> www.bodyweightwarriorworkshop.co.uk/tickets

[@Ex0dus111]

I have never seen anyone as tall and skinny as you do the Full Planche. I would suggest taking 6 months to do weightlifting, Drops sets, and lots of protein powder, like 3 shakes a day. Just to build more muscle mass on your frame, to increase your POTENTIAL strength capabilities.

[@jamesgunn5218]

Tom, did you progress from adv tuck to your straddle or were you just able to go straight there from tuck?

[@jamesgunn5218]

Good video btw thank you

[@benji667]

Actual tips & advice start at 5:20 You're welcome

[@vibesx_sw]

Ok

[@henkiedebomb]

Not doing head against the wall leans, Daniel must be crying

[@BodyweightWarrior]

henkiedebomb 😂 I will repent my sins. Also it was for max reps so failure was the objective ;)

[@raymakerscalisthenics5042]

Man, I found what took my planche training to the next level are two things in particular: 1. Iron Cross training (heavy strength variations of exercises) 2. Dumbbell variations, particularly heavy maltese presses

[@eliassousa177]

Yeah but that's a little bit advanced, dont you think?

[@raymakerscalisthenics5042]

@@eliassousa177 The variations can be, but (especially with cali) intensity is relative. Everyone starts somewhere

[@DeadlyAlpacaa]

@@eliassousa177 u should have good basic strength and body awareness anyways before training for planche

[@rorelo27]

Jeremy Raymakers what were the results ? From where did you start and what were the results (performance) ?

[@kungfuman82]

Simonster recommends doing planche benchpress in his Project Planche program, so you're in good company.

[@a7mad136]

heyy theree +AestheticBiker82 Can you share your results from project planche should ai purchase it??

[@шашалакоәмпанадахихихи]

@@a7mad136 you dont need, there are a lot of people that is learning planche fast and good without that type of things and you dont need to have great genetics if you have enough conditioning and hardwork you can learn it

[@mR-dc4oq]

Old lady here- even I watched this video to the end- we old people have a thing called sarcopenia so we need to work against it. Your new place is quite nice- you have good taste- no old lady stuff in there! Bravo! 😀

[@likesgymnastics5767]

are you like 30 years old or so?

[@mR-dc4oq]

soya bwahaha... more than twice that...

[@Sility]

Yo, I've been doing calisthenics for 8 months and because of that I'm 13 and already 180cm tall you're a big inspiration and motivation. Thanks for being awsome man!

[@erockthehorse]

Calisthenics won't make you taller lol

[@Sility]

Sentinel X I don’t fucking wanna be taller. Im really tall on my age and underweighted so its so hard for me to do anything

[@lemonboyjoy]

Sility he’s right though calisthenics won’t make you taller lol

[@erockthehorse]

Well at least you're young and started early Continue working on the basics and having good form/not cheating, you'll see the results come Also a tip is work on everything to prevent any muscle weaknesses/imbalances like training your lower back is so important for skills in calisthenics

[@Sility]

Sentinel X thanks man

[@markkrieger7211]

Hi Tom, first of all- kudos to you for putting out a video addressing your "shortcomings", because struggle is a part of the journey. A thought for you- have you incorporated planche pumps on parallel bars? Keep those arms straight and start with straddle. Protract the shoulders the whole time. That will help with the chest activation. Every rep, try to freeze your body in space at the top. Then flow into the next rep. Anyway, you certainly are right with this being challenging due to your height. But keep with it. Full confidence you can attain this skill.

[@raqaizal1]

Your reaction to saying "the planche is hard" was fantastic, because it does feel like a "duh" moment. And not that we do calisthenics to show off, but I have noticed that for people who know nothing about body weight skills, they certainly seem to view the planche as equally or less impressive than other, "easier" exercises, such as levers. So maybe it sometimes does need saying that the planche is just hard!

[@BodyweightWarrior]

I think it’s easy to forgot how hard the advanced moves are. I certainly do and just expect to do them, not how it works 😂

[@karlfernandes1367]

@@BodyweightWarrior yeah but they see a handstand and get shocked

[@raindoset5408]

@@karlfernandes1367 handstand is the least impressive calisthenics skills,i mean its pretty impressive and you should work for it because its important for upper body strength but if you compare it to planche or levers the handstand just looked pretty lame(you are just standing upside down). Its like comparing a bmw to a Lamborghini

[@karlfernandes1367]

@@raindoset5408 ik that, I'm saying normal people will see a handstand and get shocked but have no reaction to when someone does a planche

[@antonioperez7528]

Nice reno & yes more vids please. Very encouraging Tom as I did my first Handstand pushup. It's small progress but I'll take. 👍🏾😊🤙🏾💙

[@BodyweightWarrior]

Antonio Perez congrats!

[@Beshshredded]

Awesome tipss brother. I am on my jounrey to full planche. Now i am working on straddle planchee

[@0DrD_and_Mr.Evil0]

Tom's routines are precise and trustworthy. I am 165cm short with 68kg. I passed from beginner to advance in less than 2 months. Thank you à lot genetics

[@LefterisManousakis]

Thanks for all the tips Tom, once again superb work

[@DalalAlqallaf]

Tom you are amaaazinggg 🙏🏽🙏🏽🙏🏽🙏🏽

[@TysonE]

Maaaaate, just need to smash the planche negatives (+any accessory work for your specific weak points) and the gains will come.

[@BodyweightWarrior]

Tyson Edwards true they do help but I’ve used them a lot in the past and not got past certain limitations. Bent arm seems to illicit the most progress with myself and clients. The straight arm seems to be the icing on top to bring out the skill

[@markkrieger7211]

Tyson, what is your height? I agree with you. We have our work cutout though to convince Tom to stick with the negatives :) negatives = success

[@tiagolaranjeira2844]

I'm a simple guy I see Planche Tips, I click immediately

[@BodyweightWarrior]

Tiago Laranjeira pure struggles

[@franzxaver6671]

WAS THAT BENCH PRESS?!?

[@Sami-upload]

the best moment of the whole video!

[@deveroncrawford8536]

When learning front lever, I realized you can create smaller progression steps between the usual "tuck, adv. tuck, straddle, full". I plan to use these smaller progressions + planche pushups get it.

[@norohruska]

It's not fair!!! You, Dominik Sky, Adam Raw and FitnessFAQs with CalisthenicsMovement relased videos tonight and I can't f*kin train for 10 days because I'm after laser eyes surgery 😂😂

[@BodyweightWarrior]

You’ll be so fresh when you do

[@norohruska]

@@BodyweightWarrior yeah I know recovery is the 🔑 especially in this case

[@JamesMooreHD]

Quality video! subbed from watching this 👊

[@johnmoon3848]

Terrific videography!! 🎥

[@GaizkaaaaaaA]

Your house and decorations looks dope🤘🏾❤

[@johanjonsson6504]

How about just doing pseudo plache push ups? with weighted west if it's to easy? I bench almost 1,5 times my bodyweight and struggling even with the tucked planche.

[@sokolnushi2149]

How to activate the deltoids more instead of the traps during planche?

[@stevenhenderson3044]

Loved the "I'm triggered" over the weights part. Immediately gave the video a like after that bit. Laughed out loud too.

[@tepaguilar2019]

Im gonna start training for planche after unlocking the front lever. Hah I've got a question tho---what are your thoughts on training handstands twice a day? I'm on my 9th month into my HS journey and I've made quite an improvement. But kicking up into a handstand still proves to be a pain in the arse! I train 6 times a week, 30-35 mins a day. 15 mins body prep and then 15-20 mins freestanding, holds and drills. But I've now lessend my lifting days and just want to focus primarily on skill training---HS and flexibility. So would you recommend two training sessions a day, one in the morning and then another in the evening? Are there any cons? Thanks brotha

[@XxChipsxX]

Go for it dude just keep them wrists healthy, you can always back off and go slower if you need to

[@tepaguilar2019]

@@XxChipsxX hey bud, thanks!

[@tjack...]

Gonna go do some bench press.

[@caligastiainfernus3877]

As always, your tips are the best and most well explained out there. You're awesome! Thanks for helping us in our calisthenics.

[@BodyweightWarrior]

Caligastia Infernus doing my best

[@carterhaugenmusic]

What’s wrong with wrist wraps?

[@romankaripidis9714]

Weight training help a lot with calisthenics!even gymnasts use some dumbels and machines to get stronger!!

[@lesfeckingo]

Isn’t the workout supposed to be in the app? Can’t find it or any of the other 2020 routines.

[@likesgymnastics5767]

ayy Tom, Nice to see them planche leans and unbalancements. Here's something else for you to try: Elevated Planche/Maltese Leans and push ups. and I am talking about your hands elevated on rings. Heh maybe I'll see ya showing this exercise in one of your future videos.

[@BodyweightWarrior]

Not sure I’m strong enough for that just yet but working on similar concepts with the planche bench and pseudo push ups

[@likesgymnastics5767]

You can with rings high enough for a 10-20 sec hold. (20 should be failure) For example rings at knee height or mid thigh. So your body is at 45 degrees but your arms have the same amount of lean (relative to a horizontal plane) as in a full planche.

[@patrickdonohoe9076]

Great video Tom, what camera do you use?

[@YehonatanAvidan]

Great video. I would really like to know your opinion about resistance band helped planche. I can do tuck planche pretty easily (1 min hold) and with thick band I can hold a straddle planche for few seconds. Is it better to keep do it with the band and go for longer hold or build strength by pdeudo push up and planche lean? Thanks

[@jonbrock2921]

Good vid. What are your thoughts on positioning hands so fingers point back towards your toes during planche? (Seen this elsewhere).

[@XxChipsxX]

It’ll take longer to unlock the planche this way since you don’t get any extra leverage from your wrists, but the gains will carry over better to skills on the rings like rings planche/iron cross So, if you’re planning to get into advanced rings training in the future, training with supinated grip from the beginning will give you the best gains. If you just want the planche as quickly as possible, training with pronated grip will get you there fastest

[@johnmoon3848]

You have great designer skills!!

[@ogrbell8297]

Great vid

[@JonnyOxtricks]

This is absolutely epic!

[@joseviu969]

ive been doing tucked planches for the past 2 years and cant progress on it really, every other skills going well.

[@kacperkepinski4990]

how often to train?

[@kaetmcgee5258]

In addition to a lot of other fitness goals I’m using trybe for (getting my first pull-up) one is a tuck planche for 5s. Thanks Tom!

[@Ayoutubehandleishere]

Interior Design on point! Would be cool to see some renovations content, and your experiences getting to do your own space up for the first time

[@gregoriousthemeh]

That reverse suicide grip makes me nervous. I love the idea of a decline bench at your belly. However, I feel like double dumbells might be a safer movement. Not exactly the same but less anxiety producing to watch.

[@jasonhollis1254]

Love the bit about the bench press lol. My bench press weight has gone up and I don't even do bench press. I've been doing body weight training for nearly a year now and I thought I'll see how much I can bench press. I managed to bench 80kg. I know that's not really heavy. But back in the day when I was obsessed with bodybuilding and lifting weights lifting all the time I never got anywhere near that kind of weight. So I was pretty buzzing about it lol.

[@BodyweightWarrior]

Completely agree. My bench was like 120kg at the end of powerlifting then after doing Bodyweight for just a year (no weights at all) it went up to 130kg.

[@dedmanisaliv1]

I like your shoes bro. Please tell me where can I get them?

[@whosVan]

Hey Tom I too decided I’m gonna start working on planche and Fl, question for you though would you do em in the same session and 3x a week frequency alright? Granted I can’t even do tuck yet so I’d imagine it wouldn’t be too intense

[@IlleMagister]

I need help just getting into a tuck planche.

[@ZinduZatism]

whenever i do any weight training any way even those whom calisthenics's dude says it will help planche, will not work for me, i build quickly muscle, my body get stiff, will slow me down and i cant do body weight training like i did without weight, who is with me?

[@bikashth8539]

You weigh 90 kilograms? That must be a nightmare. I got the straddle planche this month. I've been working for it since feb 2019. It took me a year to master it. I thought i was a guy who doesn't progress at all. I weigh 70 kilograms and my height is 5'9 ft. I'll apply your tips in my next session. Thank you very much

[@tolou1479]

1:08 why lol about wrist wraps? must be the most useful accessory for planche, after parallel bars.

[@BodyweightWarrior]

tolou just made me laugh at my old self, the tank tops also. Sure they’re useful but more a mental aid than much physical

[@tolou1479]

@@BodyweightWarrior sure, it really helps you mentally but i guess its also a mobility thing. For example, if i dont use wrist wraps for 2 consecutives sessions of "heavy planching" i will not be able to move my wrist the next day without pain.

[@the1saul1]

Any advice for the 'lean' element after a fully recovered wrist/scaphoid fracture that has resulted in reduced ROM of the left wrist?

[@XxChipsxX]

Supinated grip

[@carlpiaf4476]

Training too long with the wrong hand position can severely limit planche training progress. Check your wrist mobility before committing to a hand position for training. That was my biggest early issue. Training lots of leans now and also band pushes from my hips while standing.

[@carlpiaf4476]

Great video as always.

[@s-dyorindyorin-s149]

Actually I don't want to question the level of secondary education in Great Britain, but if you take a look at the map of Europe, you will definitely notice, that the most of landmass in Europe is exactly in Eastern Europe and Russia which means, that gravity is much, much higher in this part of the continent.

[@bikashth8539]

Calisthenics is a sport where short people have the advantage. Lets face it, it doesn't matter how long you train if you're above 6 ft like tom then its gonna take alot of years to achieve these skills. On the other hand a guy weighing 50 kg with 5'4 ft will achieve it in a few months. Its sad but true.

[@evanmaughan9413]

YES someone else tall who does calisthenics

[@bigfatfoot]

Even though people do bodyweight training they shouldn't forget that there is always that fun part in doing gym weights. It just feels fun doing them after a long while. Anyway, the 09:43 video screen capture is very unique.

[@geoffreydavis6389]

Great Video Tom , I'm really loving this new series so please keep it going . Also You wouldn't want me commenting on any sort of interior design as I have absolutely no taste when it comes to things like that .

[@deedd1440]

Please be honest. If i'm 190cm at 15yo can i get this? If i cant not sad. Don't wanna train on this and never get.

[@miromoves2472]

It all depends on yourself. With your height it sure is going to be harder than for a shorter person. If you are just after this move or bodyweight skills in general, then you should limit hypertrophy training for your legs.

[@davesurya1356]

Gravity is -0.5x in Eastern Europe lol

[@masterchief5437]

yeah fitness faq 0:55

[@johnpyershaherblhaddad5723]

u know ur right

[@OdinMMA]

Don't beat yourself up too much man, I am a short arse and I suck at the planche

[@ifonly2675]

A bit confused here. Planche is french for plank so to do "la planche" is logically to plank. If you search on french google " faire la planche" you'll get images of people planking. So la planche = plank

[@xNachoPG]

Beautiful house!

[@evangann6146]

I've always thought this guy was like 5'7 - 5'9

[@tenzinlee6393]

I'm more skeptical of his weight. I'll be surprised if he's actually over 85 kg.

[@tupacamarushakur3]

@@tenzinlee6393 Im about 185 cm and i weight 83 kg and I'm skinny. So 90 kilos for him is nothing special lol.

[@mrinmoymallick6241]

Best tall and heavy person who can do planche, maltese is Daniels Laizans

[@jubeikibagamai5323]

Me: shitting himself at the 4th chin up and can't do a proper pull up also me: "how to do planche?'

[@akdarklight156]

if you have extra room I'm moving in bro 😂

[@unnaturalatrophy5377]

I'm literally first!

[@literathos3171]

You should be training

[@tenzinlee6393]

You sure you weigh 90 kg? Like have you weighed yourself any time recently? Just seems impossible. I'm a similar body type as you so I feel like I should have a decent eye for this. I would guess you're 85 kg.

[@BodyweightWarrior]

Tenzin Lee 91 at current a couple weeks after this

[@johnderry5762]

Gravity is actual weaker at the equator and at higher elevations but I don't think that's what helps the Eastern Europeans...

[@marvins.7893]

more protection !

[@IGNACY-fp8zo]

There’s a 6’7” guy who can do full planche

[@xavier16101999]

Tiene mas relleno que one piece

[@whatdoyoumeeen8127]

I literally watch at 22,000 exactly Edit: this is prove ibb.co/ZmvJzgz still amaze

[@XxChipsxX]

Twerking tutorial???

[@duynguyen8249]

we just try to bend arms planche then we can imprss girls haha

[@o.oo.o5637]

Planche is lame

[@Duskville]

just like you