Planche progressions

[Oscar Riaño]

Hi guys,

I'm aiming to be very good on the rings. One of my favourite skills is full planche and some time ago (January) I was able to hold a full planche on paralettes without perfect form, but quite good tho. Although, I decided to do some steps back and approach it a lot better and with perfect form (full protraction and ppt). As for the planification of the training, I'm following the method proposed in BtGB. BUT, as I want to be able to perform the full planche on rings rather than on floor or p-bars, I don't know if it would be wiser to train all the progressions on the rings, or train them on the floor and once I have a very decent 10sec full planche, go for it on the rings... What do you guys think?

Thanks in advance,

Oscar  

[Oscar Riaño]

This is btw my planche of some months ago and what I want to reach is Chen Yibing's form on the rings hehehe

 

[Douglas Wadle]

Clearly quite good, and certainly beyond my level.  I will defer to those more expert in such matters to help you progress further.  Have you tried adding in some planche push-ups to help with building strength through the motion?

[Oscar Riaño]

7 hours ago, Douglas Wadle said:

Clearly quite good, and certainly beyond my level.  I will defer to those more expert in such matters to help you progress further.  Have you tried adding in some planche push-ups to help with building strength through the motion?

Thanks Douglas, no, at that moment I didnt add almost any dynamic or bent arm exercise to my planche, but that was not my initial question

[Alessandro Mainente]

Exporting the progression on the rings it is not the correct idea. THe rings must be approached gradually in order to avoid bicep tendon injuries. The BtgB approach it is not longer considered enough deep for a beginner on rings.

the rings One program of GB ensure the correct physical preparations.

[Oscar Riaño]

9 hours ago, Alessandro Mainente said:

Exporting the progression on the rings it is not the correct idea. THe rings must be approached gradually in order to avoid bicep tendon injuries. The BtgB approach it is not longer considered enough deep for a beginner on rings.

the rings One program of GB ensure the correct physical preparations.

Hi Alessandro, I'm not a beginner on rings, I'm already able to hold some crosses, front and back levers, and all the basic stuff on rings. Taking that into account, what do you think?

[Alessandro Mainente]

I do not consider the front or the back lever enough to properly train the advanced rings elements. for example rings handstand it is a milestone to prepare the bicep, do you have rings handstand? if not we can stop the discussion here.

Also, I discuss rings schedule only if someone shows me the mastery of foundations 4 elements.

Giving me what you can do it is not relevant because basically, I do not know about your previous training system, I do not know anything about your joint conditioning and strength.

for this reason, I cannot assume that you are ready for rings work. if you can show foundations mastery then we can talk about rings work since this program represents for me a strict approach to body and joint preparations.

[Oscar Riaño]

14 hours ago, Alessandro Mainente said:

I do not consider the front or the back lever enough to properly train the advanced rings elements. for example rings handstand it is a milestone to prepare the bicep, do you have rings handstand? if not we can stop the discussion here.

Also, I discuss rings schedule only if someone shows me the mastery of foundations 4 elements.

Giving me what you can do it is not relevant because basically, I do not know about your previous training system, I do not know anything about your joint conditioning and strength.

for this reason, I cannot assume that you are ready for rings work. if you can show foundations mastery then we can talk about rings work since this program represents for me a strict approach to body and joint preparations.

Thanks for the answer Alessandro, but I think that if I am able to hold an iron cross without further pain, I'm completely able to safely approach rings work. 

Otherwise, concerning the 4 elements, I'm not sure about which ones you are referring to, but if you mean BL, FL, PL, and Manna, I was able to do all of them besides Manna. I just readjusted PL work to have a  planche with the best form possible. And Manna is just performed by 1% of all Rings specialists.

[Étienne Lajeunesse]

22 minutes ago, Oscar Riaño said:

Otherwise, concerning the 4 elements, I'm not sure about which ones you are referring to

Hi Oscar,

I think what Alessandro is referring to is the GB Foundation 4 - with all 7 skills mastered. 

[Oscar Riaño]

@Alessandro Mainente

[Alessandro Mainente]

6 hours ago, Oscar Riaño said:

Thanks for the answer Alessandro, but I think that if I am able to hold an iron cross without further pain, I'm completely able to safely approach rings work. 

Otherwise, concerning the 4 elements, I'm not sure about which ones you are referring to, but if you mean BL, FL, PL, and Manna, I was able to do all of them besides Manna. I just readjusted PL work to have a  planche with the best form possible. And Manna is just performed by 1% of all Rings specialists.

Manna work ensures the correct shoulder extension and bicep tissue release, both of them are a pre- condition to train safety the advanced rings work without injuries in the elbow or in the shoulder girdle. the progressive work of the GB course guarantees to me that you will reach the correct physical preparation for rings specialization.

as stated above I will discuss rings only with people who have already mastered Foundations Course.