THIS Calisthenics ROUTINE got me the PLANCHE and FRONT LEVER (MON-SUN ROUTINE)

  Рет қаралды 40,392

The Jacked Vegan

The Jacked Vegan

Күн бұрын

Пікірлер: 124
@60SecondCalisthenics
@60SecondCalisthenics 3 жыл бұрын
Yes! We all get STUCK! Thanks for this guide. You've got a cool system. I'm looking forward to your 30 day challenge? Front lever is in my current training routine. 👍🏾
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
God knows I do haha yes the challenge will have something to do with the he FL it’s going to be a big one!
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
🤝 FOR AFFORDABLE PLANCHE PERSONAL TRAINING BECOME A YT CHANNEL MEMBER! kzbin.infojoin
@VigilantVegan777
@VigilantVegan777 Жыл бұрын
This advice is so underrated, I’ve been stuck at bent arm planche and front lever for a while I want to be able to straighten my arms out when I do them. Thanks for being a great example to ppl that we don’t need to eat animal products to be strong!
@luishectorpulidomendoza8948
@luishectorpulidomendoza8948 3 жыл бұрын
awesome bro, this is just what i was looking for! just got the dip bars you recommended me, im all hyped up! thanks a lot, i look up to you, you are amazing dude.
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
Thank you for the kind words Luis 🙏🏾 if you need any help you know who to call 🙌🏾
@Wilsthenics
@Wilsthenics 2 жыл бұрын
Thanks mate. New information and different content! Big up from Aus
@nicolo_fogliadoro
@nicolo_fogliadoro 2 жыл бұрын
every thing you say is so interesting! Nice video you have a new subscriber🥰
@sapekon2666
@sapekon2666 2 жыл бұрын
You need more followers for real. Quality content
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
A load of people mentioned this haha don’t worry we’re making big waves 🔥🔥
@sapekon2666
@sapekon2666 2 жыл бұрын
@@TheJackedVegan yessirrr ! :))
@tmac2368
@tmac2368 2 жыл бұрын
My brother thank you so very much for this free encyclopaedia. We appreciate it a lot. Keep it up.
@lili0454
@lili0454 2 жыл бұрын
Very interesting calisthenics channel, and definitely underrated. What I mean is that I didn't find a lot of HONEST videos about how to get planche such as yours. You know, most of them are like "Hey, click here to see how I got my planche in 1 month and the V-Sit in 1 week !!" Come on... Actually, I'm stuck at the advanced tuck stage since ... 1 year I'd say. But I really feel like your advices will be efficient on me. Let's try them. Great physic by the way.
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Thank you very much! I’m trying to steer clear of claiming to get moves in very little time as it’s not realistic for every but a lot of people are more capable then they think so it can be inspiring but there needs to be balance. I’ll definitely help you with more honest videos and get you the straddle Planche
@lili0454
@lili0454 2 жыл бұрын
@@TheJackedVegan thanks a lot!
@DrDesHarrington
@DrDesHarrington 2 жыл бұрын
How am I only finding this channel now? Working on all these movements myself atm transitioning from a powerlifting background after an injury - just doing 1 'calisthenics day' per training week rn though. Some great ideas for progressions in here, hopefully they might help out with the planche which is my biggest struggle atm! Looking forward to the 30 day challenge, subbed! :D
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Glad you’re getting value out of the videos bro 🔥definitely the tips will help with the planche if that’s one of your goals and the 30 day challenge should be dropping next week stay tuned 🌊🌊
@DrDesHarrington
@DrDesHarrington 2 жыл бұрын
@@TheJackedVegan Amazing! :D Stay stronk! 💪
@CruzKotarski
@CruzKotarski 2 жыл бұрын
This is what I needed!! this man is giving use the absolute cheat codes on this, truly appreciate it
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Got a lot more coming 💪🏾
@cithernanolivares3516
@cithernanolivares3516 2 жыл бұрын
Yes you are the rock!!! 🔥🔥🔥🔥
@davidpst
@davidpst 2 жыл бұрын
great video! thanks for sharing! subscribed !
@yassinet.r.a9905
@yassinet.r.a9905 2 жыл бұрын
keep going bro
@mercedesking6800
@mercedesking6800 Жыл бұрын
Is it a Front Lever Pull Up or a Front Lever Row? I personally would say it is a Row
@EnlightenQues
@EnlightenQues 2 жыл бұрын
Thx stepbrother!
@Huange._.
@Huange._. Жыл бұрын
Thank you for the videos 🙏🙂
@TheJackedVegan
@TheJackedVegan Жыл бұрын
Glad you like them!
@Zackonpre
@Zackonpre 2 жыл бұрын
how to you set up the resistance band in your door ?
@CalesthincsAlisamer
@CalesthincsAlisamer Жыл бұрын
Aha, thank you for the clarification. You are a wonderful person, but I have a question. Do you not do push-ups, pull-ups, and dips, for example, chest exercises or back exercises? I hope you understand me.
@alexrani12988
@alexrani12988 2 жыл бұрын
Thanks bro. You earned a sub.
@african_samural.official
@african_samural.official 3 жыл бұрын
Got to try this bro! 💪🏾🔥
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
Definitely, this workout plan is what got me training constantly bro and that was the one thing I was missing to get the Planche at the time
@yusufabdulloh
@yusufabdulloh 2 жыл бұрын
This is a good idea, skill based split 😁
@ChrixMadHeck
@ChrixMadHeck 2 жыл бұрын
Very well explained and so informative. Followed you right away. Let’s see what you are coming up with in the future, bro. 💥🙏🏻
@TheHabibOfMankind
@TheHabibOfMankind 2 жыл бұрын
What are your thoughts on basics vs skill training?? Should I train weighted dips, pull ups etc or go straight into skill specific training since that’s my goal?
@andre-gamingcontent1707
@andre-gamingcontent1707 2 жыл бұрын
Hi I know this is late but for anyone seeing this in the future, you want to work on both. In my opinion the best way to do this is to focus on one and end your workout with the other, and swap that every month or 2.
@tonelo7207
@tonelo7207 Жыл бұрын
Def weighted dip and pull
@jugalshahcalisthenics
@jugalshahcalisthenics 2 жыл бұрын
This is the exact video I needed, though I have my workout all planned i.e what to do in planche , front lever and oah but needed to plan and what to do and what day
@5antani
@5antani 3 жыл бұрын
Great routine bro, I am stuck at the straddle but I am sure that if I follow this I will get to a full planche in no time 👍🏼👍🏼 keep up the good work
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
Yes! This workout got me consistent to get from straddle to full in a couple months training hard and addressing all weak points 👌🏾 hope it works for you too
@xenon6571
@xenon6571 Жыл бұрын
did you got the full planche by following this routine
@markmagcarry
@markmagcarry 11 ай бұрын
Would you recommend any pull-ups or dips for Hypertrophy training or just focus on this routine?
@nelsonmateo218
@nelsonmateo218 2 жыл бұрын
Great video, bro! Your channel has grown a lot. Keep it up. 💪🏾
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Thanks 🙌🏾 and we’re not stopping any time soon 🔥🔥
@miranomv
@miranomv 2 жыл бұрын
Im stuck on advanced tuck for 4 months, its really frustrating when you start gaining strength then there come days where you lose the strength.
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
I’m planning to make a few videos early this year on this issue, as there are so many reasons for the dip in strength but I will help you out with this
@MuaglíTarzanová
@MuaglíTarzanová Жыл бұрын
Is it possible to do i 3 times a week? Like "full body" work out. Thx you. I want to try it!
@anthonymcgrath
@anthonymcgrath 2 жыл бұрын
cripes i'm way off on this stuff 😔 i'm using bands to build up front lever (round hips and feet altho now got one leg out of the band) - doing about 4 sets of 10 seconds. then tucked planche i'm still fighting and using bands on feet altho i'm at about 5 sets of 10-12secs. Balance is getting better tho and i'm finding i can lift up my hips a bit more if i get the balance right. L-sits hanging or paralettes i've been able to do.. hanging its about 5 sets of 10-12 seconds. paralettes i can do about 6 sets of 6-8 seconds. Pike pushups i'm using a weighted vest and my feet elevated about 50cm so quite pleased at that esp as i had a shoulder injury last year. I'm 6ft2 and 120kg so stuff is a bit heavy. Doing my best to lose weight with a mostly veggie diet and some regular cardio - if i can drop 10kg its a huge change for me as due to powerlifting when younger for a long time i've always been on the bulkier side of things. i did go vegan for a full year in 2019 i just missed fish too much but i'm probs down about 90% on the amount of meat i used to eat. waffling on here sorry!
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
I would do the front lever around the waist only if you have the glute and core strength!
@MrAznbr3aker
@MrAznbr3aker 3 жыл бұрын
Thanks for the knowledge where dis you get your dip bar
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
It’s a dip bar from the company called ‘Decathalon’ called the 100 dip bar training station
@TheTegam
@TheTegam 2 жыл бұрын
Nice guide! u got a new subscriber ;) Your legs look jacked as well! don't you train them on such a program?
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Thanks for watching bro! During those 3 months I was fully focused on obtaining only planche but I did train them while playing sports like soccer/football. But while learning straddle planche and now that I've got full I am training legs once a week heavy strength training!
@yaakovshaul3678
@yaakovshaul3678 Жыл бұрын
When do you do leg day?
@psychedeliceuphoria
@psychedeliceuphoria 2 жыл бұрын
should I train planche everyday? I'm stuck at tuck planche (bad form) have been for almost 1.5 years
@abaaliidhafa
@abaaliidhafa 2 жыл бұрын
I just wanna ask if we can train for the front lever despite soorness
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
You can if you’ve given yourself time to recover (48hours) but if you’re still sore you can still workout it just may hinder how hard you can work in the workout but you can still workout unless extremely sore and not actually recovered. You’ll know you’re actually not recovered because you’re strength will drop a decent amount until you rest and recover
@11.phamvanhau40
@11.phamvanhau40 Жыл бұрын
how many planche + front lever session per week bro
@VanToffel
@VanToffel 2 жыл бұрын
I don't have the time for working out like you show. I do alternating pull and push twice a week. Should I go for the same excersices on both days or switch them up a bit, for exampel more static one day and more dynamic the other day?
@brunomanuel7714
@brunomanuel7714 2 жыл бұрын
u mean u do push and pull on the same day if so if u have quite of time u can do statics and dynamics on the same day for both skills but just choose a few exercises like could be this fl holds attempts and planche attempts than some holds progressions 1 per each skill and than like 1 or 2 dynamics exercises like fl pullups/raises , planche pushups or some presses and on the other day u could focus on statics holds and basics
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
What Bruno said is good advice, if it were me, I would do mainly dynamics if a dynamic move is my main goal like Planche press or handstand push-up but if if static move is my main goal I’d mainly train with statics with some dynamics. You want to train with specificity for the goals you want
@zizoworkout
@zizoworkout 2 жыл бұрын
Can I do this workout routine then do hypertrophy after to maintain / gain muscle mass? combining the SAID principle, neural adapations + muscle cross sectional area :)
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
You don't want too much volume or even too many exercises, you won't be able to recovery from this as their is a limit to how much volume the body can efficiently recover from so if you want to do hypertrophy as well, have a dedicated phase for it like 4-8 weeks of just hypertrophy then come back to skills
@jonlykins3300
@jonlykins3300 2 жыл бұрын
going to give this a try 👍🏼 trying to get back to FL and wanted to do plance forever. Whens the best time to fit I'm leg days ?
@ugugh4684
@ugugh4684 2 жыл бұрын
Do it on days when you rest from calisthenics, or just throw in a few leg exercises on the end of a calisthenics workout
@brunomanuel7714
@brunomanuel7714 2 жыл бұрын
if ur going to do planche and frontlever twice a week u can do a push pull legs (planche-front-legs and repeat )
@brunomanuel7714
@brunomanuel7714 2 жыл бұрын
or if u want to do legs once a week u can make them on sunday and work on ur planche and front twice a week still and u will have 2 days for rest where u can train basics like per hypertrophy or some mobility work with handstand or whatever u want to focus
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Exactly what Bruno said, before I was focused on planche and front lever mainly I did legs on wednesday. During this period in the video where I was fully focused on planche my leg training was playing football on thursday instead.
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Fully agree!
@anton56789
@anton56789 2 жыл бұрын
How long do you take between 1. sets and 2. what counts as a rep in your front lever attempt sets?
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
I used to only take 1min 30secs between sets but now I suggest to everyone and I try to take 3mins minimum between strength sets like planche or fl attempts. And I don't get what you mean, if you attempt the FL, the its a front lever attempt. For me 3/4sec is a hold. So your attempts aren't reps but are 1sec,2sec or 3sec attempts
@anton56789
@anton56789 2 жыл бұрын
@@TheJackedVegan I meant does one attempt count as a single set or do you wait a few seconds, go for another attempt and count those reps together as a set? But it seems the former...
@anton56789
@anton56789 2 жыл бұрын
Do you think greasing the groove could be used to accelerate front lever and planche? And doing so, would you do holds for half the time you could for max or positives/negatives for half the reps you could do max or both?
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
For GTG I like this method for the front lever but not the planche. This is because for front lever your using large muscle groups like the back and it's less intense on the joints so GTG works well because you don't need a huge amount of warm up or prep. Planche is different as you need more prep to perform it efficiently with reduced risk of injury. Also with planche my first hold is never the best, once I do my 3rd or 4th this is usually when my body can perform the move best so GTG wouldn't work well for me for that reason also. I did GTG with front lever though and it worked well to drill the body position and I always did max hold
@gruffhighlander3188
@gruffhighlander3188 2 жыл бұрын
@@TheJackedVegan I couldn't agree more, damn you are very knowledgeable dude. I can't wait to post a form check and get some insights!
@samsonluk3994
@samsonluk3994 2 жыл бұрын
That's underrated content! Actually, I trained like you before watching this video. But I am a newbie to planche. Therefore my routine difficulty is 0.6 of yours. Do you know how to make the CNS less fatigue/ strengthen the CNS? As I cannot train hard like you.
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
It’ll come overtime as your body adapts to the amount of volume of training a week, then you can ramp up how manny exercises you do or do longer sets
@matthewsharp88
@matthewsharp88 2 жыл бұрын
My goal for 2022 L Sit Planch Handstands Front Lever Send me a workout, I’m 215lb and meet the standards of what’s needed but need workouts geared towards that as an mid level calisthenic guy…
@JoseGontijo82
@JoseGontijo82 2 жыл бұрын
Hey good content here. By the way what were your waiting times between sets? Since it’s strength I’d assume 3-5 min. Or something different. Anyways thanks.
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
I always train with 2min rests for big strength movements and 1min 30 secs for smaller more accessory movements (when training calisthenics, weights is longer). But this works for me but maybe not for everyone. Most people take 2-3 + mins rests so this would be good to follow. essentially do the set when you feel recovered and ready but not too long when you're cooling down. If I don't keep going with sets I cool down and become less efficient with movements. Hope this makes sense!
@americanoplays21
@americanoplays21 2 жыл бұрын
value progressions, use bands correctly (DONT USE THEM ON THE FEET) Dont use Too heavy bands (Thats why there is lighter progressions) and do dynamics, Pushes, Presses, Etc... Dont need to over complicate or use random exercises (Wall one arm handstand is useless lol)
@vortexfitness44
@vortexfitness44 3 жыл бұрын
Just want to ask, how long of rest do you get after each set?
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
2mins for big attempts or very taxing movements, everything else after is 1min 30sec
@vortexfitness44
@vortexfitness44 3 жыл бұрын
@@TheJackedVegan ok thanks
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
No problem good question 👌🏾
@vlado.6ix
@vlado.6ix 2 жыл бұрын
@@TheJackedVegan 2 minutes for strength attempts? Really?
@chrismuller3778
@chrismuller3778 2 жыл бұрын
@@vlado.6ix I think at least 3 min for strength training is better but it is of course like always individual.
@jacobsteer4802
@jacobsteer4802 2 жыл бұрын
how are your legs so big if you dont train them?
@tibmb3439
@tibmb3439 Жыл бұрын
What is harder between planche and front lever?
@Beats-By-Anthony
@Beats-By-Anthony 3 жыл бұрын
I took screenshots from the Front Lever workouts on Monday and Thursday! 🙌🏼 Thanks! What are you studying by the way?
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
PhD in synthetic biology 🙌🏾
@Beats-By-Anthony
@Beats-By-Anthony 3 жыл бұрын
@@TheJackedVegan nice bro!!
@gollllllly
@gollllllly 5 ай бұрын
Im late here u still doing this routine?
@romeylon4204
@romeylon4204 2 жыл бұрын
thats nice video, but doing such a rough front workout and day after doing killer planche workout is crazy how come your body is not roasted? and that doing handstands and than repeat? thats so hardd
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Because the front lever and Planche workouts I work antagonistic muscle groups I’m able to train even if sore or if the muscle is recovering
@romeylon4204
@romeylon4204 2 жыл бұрын
youre not afarid to injure your hands from over train?
@hama215
@hama215 3 жыл бұрын
When do you train your legs?
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
When I go to the gym, it’s not in my calisthenics routine
@mardy7788
@mardy7788 2 жыл бұрын
Just me or is that program super blurry?
@miorizmir5689
@miorizmir5689 2 жыл бұрын
Should I stop practicing leg muscles to get a full planche?
@TheHabibOfMankind
@TheHabibOfMankind 2 жыл бұрын
No train it at least once a week - don’t cut it out
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
What Sayim said, don’t cut it out you need some leg exercises this will actually help you get full Planche quicker as long as you’re not excessively eating and gaining weight 🙌🏾
@andresmarinvillarreal8876
@andresmarinvillarreal8876 3 ай бұрын
What about legs :{
@steallcore842
@steallcore842 2 жыл бұрын
How long do you do calisthenics?
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
About 3 years now but first year was all basic movements
@steallcore842
@steallcore842 2 жыл бұрын
@@TheJackedVegan thats good mate. Is it good when i do calisthenics for 8months and can Allready do muscle ups, back lever, HPU, and half stradle front lever +tucked planche
@abaaliidhafa
@abaaliidhafa 2 жыл бұрын
@@steallcore842 really your are amazing bro
@steallcore842
@steallcore842 2 жыл бұрын
@@abaaliidhafa i dont think so, but thx
@phongstreetworkout4426
@phongstreetworkout4426 3 жыл бұрын
usseful videos
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
Tyty
@phongstreetworkout4426
@phongstreetworkout4426 3 жыл бұрын
@@TheJackedVegan man 2month ago you liked for flpu i didnflpu attempt sincle it so wrong movement when pull
@phongstreetworkout4426
@phongstreetworkout4426 3 жыл бұрын
@@TheJackedVegan and also did pyke STraddle useful same i got adv tuck more than 10 sec little but STraddle gonna be hard to perform
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
Yeah start with the pike straddle, focus on straight legs and then over time bring your hips down and engage your flutes
@phongstreetworkout4426
@phongstreetworkout4426 3 жыл бұрын
@@TheJackedVegan okay thanks dude
@chadliabdelkrim5356
@chadliabdelkrim5356 2 жыл бұрын
What about leg day💔
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
I paused leg day this period as I was only focused on Planche really but gone back to my regular workout where I hit legs every Sunday
@a-s7179
@a-s7179 3 жыл бұрын
hi again ! I just ordered this Amazon basics dip bar , it is one piece not 2 pieces like yours ..IDK if it good to practice front /back lever do you recommend it or should cancel my order and get one like yours ? plz let me know :( thanks
@TheJackedVegan
@TheJackedVegan 3 жыл бұрын
Nah don’t get the Amazon basic one I just had a look it’s a weird shape get one the same shape as mine and made of metal
@joshuayap5169
@joshuayap5169 2 жыл бұрын
why are your channel is slow increase subs? Youre worth more than your current subs.
@TheJackedVegan
@TheJackedVegan 2 жыл бұрын
Slow and steady my man
@DepthlessArtist
@DepthlessArtist 2 жыл бұрын
Soon he will delete this video and sell this as a workout program
@JoseGontijo82
@JoseGontijo82 2 жыл бұрын
You can’t hate on this. He is trying to make a living in an area that he enjoys and this is the progress into that business. I’m sure he is happy to help but it takes time to make these videos and to come up with topics, content, resource, filming equipment, etc. in short his time is worth money as is your and mine.
@Olztrainz
@Olztrainz 9 ай бұрын
How do you maintain your physique with bodyweight alone or added isolation work?
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