Planche mastery

The planche is an static exercise that is quite demanding on the shoulders, so it is necessary to carry out progressive training that increases the difficulty little by little. This is why it is the longest plan developed so far. With the first levels you will create a solid base in the muscles involved in the exercise to later learn the technique until you can do both the straddle planche and the full planche. The approximate duration of the routines is 50 minutes and although you start at a basic level, it is advisable to have completed one of the beginner plans such as 'Full body circuit' or 'Fullbody Domination'.

Program designed to train 2 times a week. With reinforcement routines in case you want to add more days.

Phase 1 ⏤ 2 Weeks

Shoulder pre-conditioning

Phase 2 ⏤ 3 Weeks

Direct shoulder conditioning

Phase 3 ⏤ 3 Weeks

Lean and tucked planche

Phase 4 ⏤ 4 Weeks

Handstand

Phase 5 ⏤ 4 Weeks

Handstand through pushing strength and advanced tucked planche

Phase 6 ⏤ 4 Weeks

Negative to straddle

Phase 7 ⏤ 4 Weeks

Straddle planche attempts

Phase 8 ⏤ 5 Weeks

Negative full planche

Phase 9 ⏤ 6 Weeks

Full planche