Maltese ring prerequisites skipping the planche.

[AlexX]

I asked Gregor about what would be the prerequisites for beginning maltese training on rings for someone who is not planning on obtaining the planche here is his answer for those interested:

"All those *referring to my question about having bl, fl, and ironcross for maltese work* and not in their easiest variant (MU to BL, kip to IC or azarian and so on) including the planche training. No matter if your goal is maltese, you need to train planche (even though if you'll never hold it). Planche is foundamental training for maltese or at least at the begining. When you'll be strong enough to hold good solid spotted maltese then much more focus on maltese training.

Don't ever forget auxiliary exercises and prehab.

This is just a quick replay for more detaild information

i would need more insight of your strength and training, what is hard over the net."

If anyone else has something to add, feel free.

[Dillon Zrike]

AlexX,

Interesting that you bring this up. I never had a good planche on rings (didn't really care about them), but I was working so hard to get a maltese. I was doing sets of spotted 15s holds fairly easily but never got close to a maltese without the spot. It was like this for probably 1-2 years. I got fed up with the maltese and thought I would never get it. I started to take my planche seriously thinking maybe I'll at least be able to get a full planche. After 1-2 months of training planche, it felt so strong, I lowered from planche to maltese and held it. I know now how essential the planche is. In my case my arms were easily strong enough to hold myself in a maltese. The problem was body position. Every time I would try a maltese, my hips would sag and I'd end up in a high bl with a huge arch. What the planche did was allowed my body to strengthen the correct hollow position. When my planche position was strong enough it wasn't very much harder to lower into the malt.

Before starting malt work your life will be a lot easier once you can hold a solid 5-10s straddle planche with good form. A full planche is not needed. The full planche requires a lot of time. Besides once you start working maltese your planche will get better as well. Once you can hold a 3-5s malt I doubt it would take much to get the full planche.

Dillon

[Timy7]

thanks for that post dillon.

I can hold a 10-15 sec straddle pl on floor, about a 30 sec flat tucked on rings no idea where to even start with maltese but I want that skill soo bad

basic premise being just lower from planche? Or any other ideas?

really appreciate the help

[Gregor]

I never holded planche on rings but could do basic maltese easly. We all agree planche training is esential even though you'll never hold it.

My problem with to low hips was not in correct core position or hollow, but in fact in shoulder position and to small amount of weight being leaned on them. Just with changed technique I was able to hold it in a month time (I was struggling two years with extremly arched and lower hips).

Spot is a golden!

Oh few days I tried stradle planche and hold it (after a injury and shoulder rehab and muscle work, I will write on it in my topic when I'll get all results from testing peak torque, time to peak torque, ratio between internal and external rotations all done in new sport medical ordination for elite sportsmans and I was one of three people who firstly started there even before officialy opening ).

If Razz (he should he is scandinavian ) knowes women handball (club Krim) then he migh know with whom I started rehab together.

[Mats Trane]

Thanks for sharing your experiences Dillon and Gregor!

Dillon, when you decided to start training the planch again, how did you go along? Did you work planch on the rings with spot or did you start all over from the foor?

[Dillon Zrike]

cdx,

A floor planche is very different than a ring planche. Somtimes it feels like a completely different move. So most of my planche training was on the rings. I never used a spot. I could hold a 2 or 3 second planche on rings, so when I started focusing on it, I worked on increasing hold times and body position. I did a lot of feet supported planche leans with the rings. I got my maltese right after I was able to lean all the way into a maltese with my feet on a box.

Dillon

[Mats Trane]

cdx,

I did a lot of feet supported planche leans with the rings. I got my maltese right after I was able to lean all the way into a maltese with my feet on a box.

Dillon

Thanks for the info Dillon! One question:

When you do planchleans, how high should the box be?

For example, in the start position (straight arms rings turned out) should the box hight be the same as my feet or shoulders?

[Gregor]

yes and no Depends on your lean how low you can get...end position of lean must be as high as shoulders. But sometimes it's not smart to complicate to much and maybe it's better just to work litlle more instead to complicate litlle more :wink:

[Dillon Zrike]

Personally I adjust the straps so the bottom of the rings are even with the box. I have never tried it with the rings below the box so your feet are shoulder height. That may be way better for planche work, as you're replicating the exact position. I'd try it that way and see how it goes. I'm excited to try it myself.

Dillon

[Mats Trane]

Thanks guys!

I'll give it à try tonight