6.2 learning the planche

[Coach Sommer]

... I'm actually not using any protocol, i always like to collect all the information from different sources and make my own training system ...

This is also why you are always hurt. As evidenced by your posts in this thread where you have consistently gone from one injury to another.

The bottom line is that you do not yet have enough experience to create an adequate GST protocol.

Yours in Fitness,

Coach Sommer

[Alexander Egebak]

This is also why you are always hurt. As evidenced by your posts in this thread where you have consistently gone from one injury to another.

The bottom line is that you do not yet have enough experience to create an adequate GST protocol.

Yours in Fitness,

Coach Sommer

I second this. This is what I have essentially been trying to tell all the thread. 

[Ivan Pavlovic]

... i hope i'll learn full planche by the end of 2014...

You started gst a year ago and you want to learn full planche so quickly ? Let's be realistic, this is not possible. Some guys at your height train whole their lifes for full planche and they still dont have it.

I dont want to discourage you. Just be realistic.

[Emirking Stillalive]

Okay, i have been thinking past two days about what you guys said. I'm going to start with SSC tomorrow. I will record my first set, i'm still not sure where to begin, i have to find a progression i can hold 20 seconds max. Once i find that out i will begin with that progression 5x12 seconds, which is about 50-60% of my maximum hold. My cycle length will be around 6-8 weeks depending on how far i progress. Once i feel the underload phase, i will keep working for 2 more weeks, because this is the most important phase for muscle recovery, and then i will do a max out week to figure out my new SSC cycle. I will try this cycle on every single exercise.

1:straight arm - planche,hs,bodyline exercise for planche progression, some weight training for planche

2:rest 3: Straight arm - fl,bl, human flag, some weight training for fl. 4: rest

5: bent arm: pl,hs, muscle up negatives, core ... 6: bent arm - fl, one arm chin up, core...

7:rest ,8=1.

Thats it, thanks for your help.

Edited September 19, 2014 by GORIZONT

[Mikkel Ravn]

Okay, i have been thinking past two days about what you guys said. I'm going to start with SSC tomorrow. I will record my first set, i'm still not sure where to begin, i have to find a progression i can hold 20 seconds max. Once i find that out i will begin with that progression 5x12 seconds, which is about 50-60% of my maximum hold. My cycle length will be around 6-8 weeks depending on how far i progress. Once i feel the underload phase, i will keep working for 2 more weeks, because this is the most important phase for muscle recovery, and then i will do a max out week to figure out my new SSC cycle. I will try this cycle on every single exercise.

1:straight arm - planche,hs,bodyline exercise for planche progression, some weight training for planche

2:rest 3: Straight arm - fl,bl, human flag, some weight training for fl. 4: rest

5: bent arm: pl,hs, muscle up negatives, core ... 6: bent arm - fl, one arm chin up, core...

7:rest ,8=1.

Thats it, thanks for your help.

If I were you, I'd go even lower than 50-60 percent of your max hold, at least for a period of three-six months. Jumping in to the deep end like that is quite likely to get you injured. Do easier hold for longer instead, remember that your limiting factor is your connective tissue.

[Emirking Stillalive]

Yeah, but i will do that only once a week, and i have never had any other injury except the one i talked about when it comes to planche training. And that injury is chronic, i have that problem since i was 17, when i trained high jumping... Anyways, it all depends on the first week of my SSC, i can not know what is going to happen yet, but if i feel like 50-60% percent is too much i will reduce intensity even more.

Edited September 19, 2014 by GORIZONT

[Mikkel Ravn]

Yes, but the problem with that is that once it feels like it's too much, the damage may already have been done. Anyway, good luck with your training

[Emirking Stillalive]

I have done my first SSC training for Planhce and front lever on saturday and sunday. I didn't record any of these because of bad weather conditions, but anyways i did 6x10 seconds of 30% half lay full planhce and on sunday 5x12 seconds of adv. tuck front lever.

I have a question about grip. Yesterday i met a guy who works on full planhce and he places his amrs shoulder width apart. He said it is much easier for him to press with his hands like that. I usually put my hands wider, i measured the distance between these two: shoulder width apart - 37cm, and my version 55cm. I never tried his version, should i work that way or keep doing my own version?

Edited September 22, 2014 by GORIZONT

[Emirking Stillalive]

A little update, i'm not going to continue with SSC, it is not for me. I don't have the nerves to work all the same for 2 months. I did 5 training sessions and i was so bored. I always change my trainings at least for a little bit after 3-4 sessions. On the other hand, i know this is the best way, but i don't have the time and the nerves to learn the planche step by step for years. I will work with my new plan, i'm getting a little bit closer to full planche, i have to learn full planche until march 2015. and it won't happen if i continue with SSC, because it is a long and steady process, it works better but once again i don't have that time, i'm already 21 years old...

I will post half lay in near future, probably by the end of 2014. So, thanks for your help, i work only with perfect form, that's my number one rule and you guys helped me a lot to learn things such as full protraction and PPT.

Edited October 7, 2014 by GORIZONT

[Daniel Burnham]

A little update, i'm not going to continue with SSC, it is not for me. I don't have the nerves to work all the same for 2 months. I did 5 training sessions and i was so bored. I always change my trainings at least for a little bit after 3-4 sessions. On the other hand, i know this is the best way, but i don't have the time and the nerves to learn the planche step by step for years. I will work with my new plan, i'm getting a little bit closer to full planche, i have to learn full planche until march 2015. and it won't happen if i continue with SSC, because it is a long and steady process, it works better but once again i don't have that time, i'm already 21 years old...

I will post half lay in near future, probably by the end of 2014. So, thanks for your help, i work only with perfect form, that's my number one rule and you guys helped me a lot to learn things such as full protraction and PPT.

Translated: I don't have the mental fortitude to put in continuous work to achieve something in the long run.

Sorry to be harsh but that's what you are saying. At least you can admit it. Ssc isn't the only way and in fact foundation does not use ssc. However GST don't correctly (and most other considerable achievements in life) takes concentration and time. I'm 24. Started at 21. What's the rush?

[Ron Roitman]

A little update, i'm not going to continue with SSC, it is not for me. I don't have the nerves to work all the same for 2 months. I did 5 training sessions and i was so bored. I always change my trainings at least for a little bit after 3-4 sessions. On the other hand, i know this is the best way, but i don't have the time and the nerves to learn the planche step by step for years. I will work with my new plan, i'm getting a little bit closer to full planche, i have to learn full planche until march 2015. and it won't happen if i continue with SSC, because it is a long and steady process, it works better but once again i don't have that time, i'm already 21 years old...

I will post half lay in near future, probably by the end of 2014. So, thanks for your help, i work only with perfect form, that's my number one rule and you guys helped me a lot to learn things such as full protraction and PPT.

God...What an ego. I was like that too. I too said I "don't have time" , the nerve to follow a protocol step by step and etc etc.. 

I had an amazing progress, but then..Guess what? I got injured and prevented myself from accomplishing my goals. After I recovered I did something stupid. I trained harder than before and then got injured and even weaker than last time.

 

What I learned from this is that : 

-You're never too old to achieve your goals. So, stop comparing yourself to other people who make better progress at a younger age.

-When you follow a programme/method, you'll likely have much greater results than just doing whatever you(r ego) feel(s) like.

-Listen to your body and to people who have more experience than you. If the doctor tells you to rest, so rest.

[Arthur Costi]

If you want the fastest way, follow the progressions and use SSC or Foundation, it is the fastest way by far, progress isn't linear, you may feel very little progress after months of training but then after a couple of weeks you start to feel more improvements than the whole year before, I was desperate like you when I was younger and I only end up with ugly bad form straddle planches, now after following Foundation and using SSC I can hold a decent straddle planche, I am 6'2 just like you.

The fastest way is using the progressions, don't be a fool thinking you are special and can accelerate the gains, will only bring more injuries and frustration, it is already happening, your training lead you from a straddle planche to an advanced tuck, when you should be doing the opposite.

[Colin Macdonald]

time, i'm already 21 years old...

I will post half lay in near future, probably by the end of 2014.

 

Wow, I wish I had started when I was that young. 

 

I generally try not to be this blunt, but your attitude sucks, and your flighty approach training is undoubtedly your biggest problem right now. I guarantee that unless you fundamentally alter your approach to training you'll be just as frustrated and injured in March 2015. You came here asking for advice, so take the bloody advice. Get Foundation and start training seriously.

 

Pardon the cliche, but it's not the destination, it's the journey that counts. The training is the reward, there's no golden paradise of physical prowess where you'll finally be happy. Until you understand that, you will never be satisfied.

[Emirking Stillalive]

This is funny actually. I said this before, i injured my groin when i was playing football, i missed the ball and my groin stretched way too much and that's it. You are saying like i injured myself from doing planche?! I never had any injury what so ever from skill training.

And just leave it here ok, my next post is going to be full planche video, when is that going to happen i don't know, but that is it, i'm tired off getting all the same answers, so if i never post here again, then you know i failed.

Edited October 7, 2014 by GORIZONT

[Ron Roitman]

This is funny actually. I said this before, i injured my groin when i was playing football, i missed the ball and my groin stretched way too much and that's it. You are saying like i injured myself from doing planche?! I never had any injury what so ever from skill training.

And you can delete this topic, i'm not going to post anything here anymore, if no one likes my approach then bye. 

Look, I'm not trying to insult you or anything and I'm sure nor anybody else. You said you injured your groin and when you tried to extend to straddle planche, that place hurt.. So actually you made the situation worse instead of rehabing the area(= special training or treatment for the area without pain). Deciding to stop training the straddle planche variations is not suggested.

Edited October 7, 2014 by HB_Ron

[Ivan Pavlovic]

This is funny actually. I said this before, i injured my groin when i was playing football, i missed the ball and my groin stretched way too much and that's it. You are saying like i injured myself from doing planche?! I never had any injury what so ever from skill training.

And just leave it here ok, my next post is going to be full planche video, when is that going to happen i don't know, but that is it, i'm tired off getting all the same answers, so if i never post here again, then you know i failed.

People here knows the best and you know it but you dont want to listen them becouse of your ego.

Do you really think you will get full planche untile march 2015 ? Nobody EVER did a full planche at your height and you want it so fast ?! I would be satisfied if i get a straddle planche so fast at that height. Be realistic.

[Colin Macdonald]

You are saying like i injured myself from doing planche?! I never had any injury what so ever from skill training.

 

 

The arm and shoulder pain you complained about in your first post is almost certainly an indication of the development of a severe injury. If you can't be patient, you cannot train straight arm elements. There are times to push through discomfort while training, straight arm conditioning is not one of those times.

[Alexander Egebak]

For the sake of the author this thread should be locked.

[Jan Reipert]

am i the only one thinking that this is not even close to a half-lay planche? disregarding the non-protracted shoulders and the arched back, the leg-positioning looks more like a flat/advanced tuck planche?!

[Coach Sommer]

... it works better but once again i don't have that time, i'm already 21 years old ...

 

 

Ironic that all of us, myself included, were much the same at that age.  

 

Yours in Fitness,

Coach Sommer

[Emirking Stillalive]

Ok, i don't wanna argue with you guys anymore. Delete this topic, imagine if it has never been here, i have a headache from this sh**.

Everybody has his own opinion, i wanna be different from others, i don't like to achieve something by doing all the same things everybody else does, it is just monotonous and boring, my life is not going that way, i would rather quit my training than choose to follow the same program over and over again. I had a high jump trainer, i did everything he told me and i got injured three times, then i went to another trainer who put 150 kg on my back to do a full squat when i had only 60kg of bodyweight. I'm different from others, i actually lost my vertical leap with these trainers, then i went home and trained alone and i was able to touch the rim with my head. Of course this sport is different, but i learn from my own mistakes, and one day i will make a solid training program, no one has been born with knowledge about something that he cannot achieve at that moment, i learn every single day new things and i incorporate them into my routine. That is it from me, you can delete this topic forever if you want, i don't care. 

One day you will see a video on youtube, 6.2 feet tall full planche...

[Mikkel Ravn]

Good luck dude, sincerely. Hope it works out for you.

[Daniel Burnham]

Ok, i don't wanna argue with you guys anymore. Delete this topic, imagine if it has never been here, i have a headache from this sh**.

Everybody has his own opinion, i wanna be different from others, i don't like to achieve something by doing all the same things everybody else does, it is just monotonous and boring, my life is not going that way, i would rather quit my training than choose to follow the same program over and over again. I had a high jump trainer, i did everything he told me and i got injured three times, then i went to another trainer who put 150 kg on my back to do a full squat when i had only 60kg of bodyweight. I'm different from others, i actually lost my vertical leap with these trainers, then i went home and trained alone and i was able to touch the rim with my head. Of course this sport is different, but i learn from my own mistakes, and one day i will make a solid training program, no one has been born with knowledge about something that he cannot achieve at that moment, i learn every single day new things and i incorporate them into my routine. That is it from me, you can delete this topic forever if you want, i don't care.

One day you will see a video on youtube, 6.2 feet tall full planche...

There is really no argument here. We give you info based on our experience. Guess what. I was 21 not too long ago and I thought on similar lines. You get in a hurry and hurt yourself plain and simple. You can't outtrain physics or biology.

Don't imagine your a free thinker. Your just someone who doesn't want to put the work in. You are not alone. This is also common in academia and every other facet of life. There are no shortcuts. Only hard work. The sooner you realize this the sooner you will be on track to achieve your goals. Coach once had a student who the same tumbling skill for years before it clicked. Sometimes you just have to keep chipping away. Personally I still recommend you try foundation. There is actually quite a bit of variation in it. SSC is more an intermediate technique when gains become harder to come by.

If you are dead set on trying your own way. Maybe you should join the reddit forum. There are a ton of people all inventing their own routines and having very little progress. You would be in good company.

[Colin Macdonald]

I think I know this community well enough to say that we all want you to succeed, even if it doesn't seem that way to you. I hope you find what you're looking for.

[Daniel Burnham]

When you want to design you own thing whether it be a stength program or anything else out there. You first learn what the best in the field are doing. You study this state of the art then implement it. After you fully understand it is when you might be able to add your own experience and change it. You don't come in from the beginning and discount all the work that has previously been done.