Hey man, can’t make a great tutorial due to a bad wrist injury atm. Also am focusing more of my content towards mobility & joint health. I would highly recommend tutorials on the HSPU by Calisthenics Movement, Fitness FAQ’s, Simonster, Tom Merrick and Eduardo Orihuela. Those guys should give you more than info info to get started :)
@tggibby Yeah man search for “parallettes” on Amazon or eBay. You can be decent quality ones for around $50. I got mine from the brand “Bitor” pretty sure
Hey mate you could start with feet assisted bent arm planche. Spreading your legs wide but keeping your feet on the floor as you lean forward, finding an amount of lean where you get close to failure somewhere between 10-20 seconds. When you’re strong enough, you can try a tuck bent arm planche, where your knees are tucked into your chest while your knees are fully bent! Cheap bands can be bought from Amazon as wel ✌️
Tutorial - ru-vid.comlM27-aQQWm0 Here were some of the mistakes I made that held back my progress. Have a look to see if you fall into one of these categories and hopefully, you’ll be able to train more optimally and progress faster once you adjust. I’ll go more in-depth on these in future videos so stay tuned! -Going to complete failure every set, every session (overtraining) -Not training false grip hangs and support holds consistently -Not incorporating de-load weeks (periodization) -Not recovering enough (sleep, rest days, stretching) Stay patient and trust the process - Joonas
@@mattcain07 100% man deloads are super important! Two common ways to deload are either halving your volume or halving your intensity. E.g either doing 6 reps instead of 12, or doing 2 sets instead of 4. Wish I had learnt about deloads earlier, they probably would have prevented a lot of tendinitis and injuries I've dealt with.
Request a tutorial below! *The Workout* 2-3 times per week Exercise 1: Assisted Pull To Transition (3 sets 5-10 reps) Use plenty of assistance for the pull, the focus of this drill is the transition. The pull is added in the beginning to get the body familiar with moving into the transition from the chin-up in one fluid motion. Exercise 2: Assisted Dips (3 sets 5-10 reps) Play around with how much assistance you need to provide using your lower body in order to reach close to failure at around 5-10 reps. Heighten the rings overtime as your body adapts, or place a band through both rings in order to have a more consistent form of assistance. Exercise 3: Ring Chin-Ups (3 sets 5-10 reps) Use a false grip if possible and use your feet to assist you at first. Progress by performing the negative portion of the chin-up without assistance. These negatives should last 3-5 seconds. Exercise 4: Support Holds (3x30 seconds) Keep your arms straight and face your palms outwards. Tense your whole body and keep your shoulders depressed the whole time. Exercise 5: False Grip Hangs (3x30 seconds) The shoulders and scapula’s should be relaxed. Work towards a 30s-60s unassisted hang.
Request a tutorial below! Hope you enjoyed my first video, now in regard to the title there is no “right” way to train anything, everyone’s bodies react and adapt differently. However, these two exercises are about as specific as you’ll get for training the Bent Arm Planche. (Also known as the 90 Degree Hold) If you want to try short holds (Sub 5 secs) without bands to see where your strength is at, it would be best to attempt these once every 2-4 weeks. (The less frequent the better) Doing so every session will create unnecessary fatigue and increase your risk of injury, especially if you’re new to this move. Feel free to request a tutorial, more are on the way. Thanks for watching!
thx a lot man just want a tutorial for straddle planche to progress very fast from tuck to straddle planche ik it takes time but reduce time as much we can .!
@@abrokanfxr3388 Hey mate thanks for replying, what does your current planche training look like right now? I used to have straddle planche until I got injured. I'm currently using a different method of training to get it back so once I do I'll be able to compare the results for you.
@@joonastics i have a sturdy tuck planche 20 sec, i thought learning th 90 hold will help a lot fro the future planche progress...so these days training for both planche and 90 degree hold .......hey i've heard something called box assisted maltese is better than ususal progressions...that true?
@@abrokanfxr3388 I haven’t tried those yet but gymnasts do use them so they must be effective, although I wouldn’t do them alone, could be a great accessory exercise.
