THE SCIENCE OF LEARNING PLANCHE 

This video has literally 0 science in it

I feel like you miss some key points in this video, for example the importance of a straight arm, the protracted shoulders, etc. Also 4 months is really fast. I think most people won't be able to do it, unless you already have a serious background in strenght training. Lastly, isn't this a bit of overtraining? It simply seems like too much volume (even though it is more skill based). When I do too much planche work my right shoulder can really flare up

This guy is incredibly strong and I respect him. But this tutorial is a recipe for overtraining and injuries. Please DO NOT follow this training. If you really want results, be patient with your body's limited healing process. There is absolutely no way you can go from a frog stand to a one leg planche in just a month. Muscles take time to rebuild. It takes about 48 hours for muscles to fully repair and strengthen from microtears in the muscle fibers. You can't go from benchpressing the bar to suddenly benchpressing two plates in a month even if you do 10 billion reps a day. That's not how the human body works.

I like the progressions and the idea of number of reps per day. However, our body is a complex system, it is important not to go beyond your limits. Spread the reps throughout the day and ensure that you're fresh before doing so. Once overtrained, everything's gonna backfire, been there done that:)

For those who are having trouble doing step 2. Try this: Do a frogstand, hold it for 3 seconds then tuck your other leg towards your chest. Hold it for 1-3 seconds (Do the same for the other leg) [500 reps in one week : 5 reps per set, 20 sets daily]. Then proceed to step 2. Note: Switch legs alternately, 250 for right, 250 for left. Hope this helps. P.S. : I'm currently at step 3.

This is how chuck norris sleeps

For those having problems with injury, take a break, stretch more. The SOLPM takes no responsability for mistraining. Injury is subjective and it should be avoided with reasonable sense by knowing the limits of your body.

This is the best tutorial to look at when learning the straddle planche because the excercises really helps to build up enough strength and resistance

The SOLPM will explain an important element in this video. Some of the exercises are supposed to help belginners. All exercises will build up a set of strength which is all related at the end of the day.If you wish to learn it faster and have enough strength we suggest you to take what only what is relevant from the video starting from step 10.

Excellent video. I have been working on my planches for about a month and these are some great progressions. Thanks.

there are levels to this ish putting back the science in training

I once believed this, but then I figured.. I'm FREAKING 6 ft 25!!!! It took me 3 years to get my first straddle (very recently, litterally 3 days ago). Before the end of year I will post the video how it went down

You shouldn't say that it takes 4 months for beginners...I can hold Front- and Backlever for several seconds and my Handstand is solid too. Nevertheless it is impossible for me to master step 4 and 5 in just 1 week. I had to invest over 3 weeks for each step.

Awesome video so inspiring - great soundtrack and excellent task examples. I feel pumped to give it a shot. Thank you so much for this!

finaly i got step 2!!! he doesnt said that but the only way to get into this position is by throwing your arms to the floor ather ways you will end up in a tuck planch insted of advenced tuck.

I think is a excellent sistem. I'm training calistenics 8 months,and will start your sistem.

going for it .. i hold the plache for a second i think .. but im starting from cero and will follow the tutorial see how it goes thnx

Best Planche instruction I've seen on the net! Thank you good work!

This is an excellent way to learn how to do the planche. The progressions are clear and I really like the way that the information is presented. But I think that the progressions are too fast and don't give the tendons enough time to adapt to the sudden increase of workload. The muscles will be fine but the tendons might be affected. If these exercises were modified for 3 month progressions, I think that it would be perfect. Just my opinion though.

just finished week one..I will get back and report back how things go. Week one sometimes tough on wrist but extended rest sorts it out feeling good on shoulders and forearms.

not only is this 0 science, but this is overtraining. And besides that, at the end you even had to put slow motion on the video to imitate a proper straddle planche hold when you can't even do one. Try this workout first, before claiming it works

Any chance for videos on gymnastic rings ...Love your method...OLD SCHOOL all the way

This tutor is super. I have done only six steps and do planche for 12 sec after one week break but with a little bit bend hands. But it's very difficult and tiring, and I can't do dips and handstand push-ups after him. Or I can't do the tutor if I do dips and push-ups before.

Best tutorial for planche I've ever seen... Thanks

also should enforce the straight arms in all development exercises, bent arms will concentrate on the wrong muscle group rather than working the shoulders. nice work other wise, I like it

you need the hollow body position is very important for strenght your core. and the isometric exercise tuck planche/adv.tuck/one leg/straddle/full ...good luck 😅

Nice comedy clip, made me laugh for sure! 😂

Thank you for these tips! Like with any other really hard move, it's mostly about perseverance and just sticking to it!

Anyway any ideas how i am going to improve from tuck planche to handstand on the ground ? I don't have the strength for go up from tuck planche to handstand. But I can do the free handstand not from tuck planche but just launch up my legs on the air. Any routines to strengthen that ?

I can hold the frogstand (step 1) easily for 10 seconds and more but I am not even close to be able to lift my knees without laying them on my ellbows like in step 2... :-/

This is a great video and I love the editing and music! Good job and impressive strength my friend! :)

dope tutorial !!! cant wait for the.... flagspin ... haha :D :D

Can you next do the sciencenof learning hollowback freeze please?!?! i learn better doing your program thank you

What shoud do people who cant do tuck planche after stage1 ?(i can do bent arm tuck planch)Keep up the good work, solpm is great!

I tried this and it worked from me, every of the haters in the comments just can't stand that people can try harder than them to achieve their goals I guess

I'm on step 8, day 1. Having a real rough time going down from the handstand to just hovering, should I lean my upper body forward over my arms more? And should my arms be straight or slightly bent?

the repetitions you are talking about in every excersise, i should be doing them through all day long and as many sets i want or should i going through all sets in one time

awesome its weird that i was already doing some of the exercises in this way by watching your other tutorials.

this is the way to abandon exercising ALTOGETHER , if you got a litle brain in your heads you will understand that this is not a trainer talking to you its just a trainee that repeats what he might have heard ( still wrong ) if you are a pro gymnast that for some reason havent ever done planche yes this video might help you but how many like that are in the world ?? you just cant learn the planche by starting with a planch or better there are chances you might get to planche but THERE ARE far more chances youll end up in the hospital. you should know guys , shoulder injuries follow for years the worse the injury the longer it will take to leave you alone asking to start by frog planche , its a planch no matter what they will come up with as a name it is a planche , you are gonna either ruin ur hands /elbows or shoulders , again im stressing this as i can the planche is one of the most demanding exercises for the shoulders you need some sort of contitioning before you dive into this this guy is clearly not a trainer he doesnt know what he is doin , most propably he forgoten the part 1 and part 2 of this video BTW I SAW THE END OF THE VID , HES NOT KNOWING WHAT HE TALKS ABOUT , BETTER DO A 2 SEC PLANCHE WITH NICE FORM RATHER DO A PLANCHE WITH NO FORM ... THESE ARE MY 2 SCENTS

you gave such insteresting tutorials. if you havent encountered some sort of injury/tendonitis yet, then congrats on acheiving it. maybe ill try this some time, but i think id stick with the standard progressions for this one, just because it is very taxing on the joints (i already learned my lesson from doing too much). but could you do one for handstand pushup? i have alot of trouble with the balance, and i already have the strength.

I'm no expert but I've read around at gymnastics forums that hands should preferably point as straight forward as possible. I've also noticed that the further outward they point the less stability there is in the position. I wish to develop to the point I can go from planche to handstand, if I do the planche with hands pointing out, handstand stability is too weak. My wrists are hurting and it's the 2nd day doing this video but with hands pointing slightly more forward. Any recommendations on this? Shall I just work through the pain or is increasing wrist flexibility not possible after a certain age?

Excellent! But what would be the difference between step 8 and 9??

ANSWER ME PLEASE, I NEED TO GET ME THESE DOUBTS 1_ as I will progress? not enough rest time 2_ if every day doing these exercises, I will not progress because there is no time off during the week 3_ you have done this routine to get the planch? Please explain to me, because I want to perform the routine that you have presented in the video but i dont know if it will be successful (sorry for my english im from argentina)

What are the prerequisites for learning planche?

I did frog stand 500 times but I cannot doing tuck anche.. what should I do for improving arm strength to do the basic tuck planche?

can u please list the names of each progression so i can find tutorials on each progression...thanks in advance

So strong!! I can do the yoga crow pose but dependent on resting my knees to forearm. I tried ur exercise but can't figure out how to hold my lower body weight when the legs pull down the gravity. I'm wondering if it's about shifting weight forward or I'm just not upside down enough. I love the slow motion from handstand to coming down!! I can kind of feel the center. But thanks for the awesome exercise series.

Nice and helpfull video I will learn it now. I'll see how much time I need.

can i tryings do front lever 1000 times at workout 1 SEC hold i get IT like planche in this tutorial

I have a question pal.The 8 step is difficult for me.I can't hold my legs even for sec.Maybe I have to keep my endurance a lot I don't know what is the reason.Can you help?

I did this and I stopped at step 12 because my forearm injured , I start June 2016 and stop at around August and October because I had forearm splints , I did some research and forearm splint happen because my forearm did too much work and I put so much stress , It hurts SO MUCH , I START OVER around november after september break and now I am on advance tuck planche with SSC (steady state cycle) routine , no injury till today , I would like you guys to check it out the SSC routine

much science

brother thanks for the video, you think you have problems if I practice one arm handstand and planch the same week ? forgive my English , I speak Spanish :)

All very well, but what if you cannot do a handstand?

If I am not mistaken, one should be able to do a solid handstand before attepting to learn the planche. Is that right?

You guys are awesome, thank you. The Science of Learning Power Move

End of week two today!

Awesome tutorial! I've been experiencing some numbness in my right pinkie and ring fingers tho.. Right now I have some trouble holding a spoon or knife and can't do a dirty finger gesture with my ring finger... Is this normal ? How do I prevent this?

hi .my problem is when i do the tuck to handstand .i can do it wit ha traight arm ???? tuck to handstan and handstand to tuck .thanks

hey do you do these 16 steps all in one day?

I'm by step 2 now and every time I do a tucked planche there's a pain in my left shoulder comming up. How I can prevent this?

I have to get to a total of 100 seconds? ps the frog stand can keep more than 30 seconds I can go to the next step it? Thank you

Quick question: Does doing advanced bodyweight movement like this is better for strength than lifting barbell ?

will you make a tutorial for straddle press handstand?

are you sure that the third step don't come after the first one?

One week part 1 ok, part 2 fail. 2nd week part 1, part 2 fail, 3rd week part 1, part 2 fail. Maybe something is wrong in the progression, i have to push me up with my toes and right after i fall down like a rock. Any ideas?

Can you do one for the L-Sit?

Is it more easy to learn flare to handstand if i learn planche ?

i did the first week and cant do the 2ed one, do you recomand me to do tuck planch for a week?

This is a good move so you can have ease with your power moves and freezes, a fantastic prerequisite. I've been doing these some time, and am working on one armed planches and trying to get a little better at my full planche push ups. If you learn this, and incorporate this into your dancing, you will be considered very strong for a bboy.

sorry i would to ask if the 4 step did comes after the first one, not the 3 step but the 4, sorry

Fuck dude your skull is outta control #counterbalance

Does planche help for learning the flare?

4 months eh? I've been training for 2 years

what do you mean by "You are advised to do set of 5 exercises in a row", can anybody explain??...

That is one hell of a music

Great channel, excellent tutorials.... keep up the great work....

hi! great video! how is it possible for a guy like you to do the planche (you don't look too muscular) when guys in the gym can't even do a tunk planche? I'm serious,it's not provocative,i'd very like to now it.thanks!

awesome tutorial thanks

All of your tutorials of the science of learning powermove have a small error, you can't training everyday for a long time, your body need to rest. It is so important than training. So I apply your tutorials with my type of training. PD: Thanks for sharing it!!

wow, really good video...i´m workoing hard to get it, it will still take a long time...but i don´t give up...

do you have to do 100 sets ,with every set containing 5 reps? or in total just 100 reps?

Im on step 7, i will be back in october!

100 reps is no joke, im struggling with those numbers.. but im getting there.

Really really helpful . Tnx u for sharing ur experience .

wow I really needed something like that, my workout plan is trash...nvm I don't have workout plan...that why I'm stuck on the straddle planche

i´m on step 6, but i don´t know how to handstand because i´ve never practised that, what should i do?

so like i understand it, i aint have to do this once, but along the day, whit sets of 5, so like 5x5 a the morning, 5x5 bevor the training, 5x5 after the training and 5x5 at the night... and at the next week i just have to go to the next step... is it rigth?

Muy buenas, soy de argentina y me gusto mucho tu canal y veo que esta es la unica forma de conectarme con ustedes , tengo una duda muy imporante para mi y es que; No se como organizar mi actividad fisica con el break que es algo nuevo para mi... vi muchos y muchos canales sobre enseñarte a como hacer distintos movimientos y llego a la conclusion de que tengo que ademas de practicar los movimientos .. es decir .. antes de practicarllos debo de entrar bien en calor y al finalizar debo elongar .. pero bueno como organizo esto con natacion que es lo que hago y los ejercicios para fortalezer mi cuerpo ?.. esa es una gran duda por que ya serian como 2 deportes.. o no se si hacer todo junto como por ejemplo ... hago una buena entrada en calor .. hago los ejercicios de fuerza (abdominales, flecciones,etc,etc) y luego practico los movimientos diarios que debo de hacer y para finalizar elongo... pero y si quiero hacer tambien natacion que sirve mucho para aliviar esas molestias que podrian llegar a causar ?

arms straight or bent for the no leg on arms frogstand

Is my over weight body possible to do planche if i do all this exercise?

I need help. I can easily do week 1 and hold the frog position for more than 1 minute, but I can't hold week 2 position for half a sec. I'm still doing it as best as I can, but just want to make sure I'm not wasting my time by only holding myself up for less than a second. Will it get better?

How long it takes depends on your current level of fitness and how well developed your connective tissue is. I strongly advice any beginner to completely disregard this video. The volume/intensity is too high and you will likely injure yourself trying to follow this training regimen.

what if i have done random exercises and dont know where iam at this pattern should i try what im able to do and start from there?

can i just skipped to some part or do i need to start from the beginning to gain the base muscle? since i could do handstand pushup (around 3) and my record on handstand is in half minute. Another question, can i combine this exercise with your hollowback exercise? thanks !

I was interested until you got up to 1500 reps a day, so if u take for example 5 seconds to initiate an exercise and 5 to stop then regroup, and 5 seconds to do the exercise (X) times 1500 reps thats 22500 seconds / 60 seconds in a minute/ 60 minutes in an hour and you come up with over 6 hours a day of just training for the planche for your first week.

Strong guy!

Olá, acredito que vocês entendem Português então escreverei assim mesmo. Sou Bboy há 4 anos e meu domínio em Powermoves é baixíssimo e recentemente descobri esse canal de vocês. Estou muito interessado em aprender o Flare mas me deparei com esse vídeo e pensei: se aprender primeiro o Planche eu irei aprender o Flare em menos de 6 meses (tempo proposto por vocês)? Um grande abraço Bboy Raul

When I practice frogstand, my arm bended . Is it okay? Is it can improve strength to do planche?

I am 6 foot 2. Is it possible for me to achieve this? I weigh nearly 200lbs