In this Smart Progress we will work to master the planche, from its simplest progressions such as the tucked planche, through the Straddle Planche and ending in the Full planche.

Requirements

You will need to be able to do at least 15 push-ups. The level test will adjust the routine to your initial capacity.

Necessary material

You will need parallel bars.

Planning

Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you have a routine divided by muscle groups or by push-pull-leg, you can use this Smart as a push day or a shoulder day.

Rest times

The goal of this Smart is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated, being able to reach up to 5' when you are in the final stages.

To consider

The plank is one of the calisthenics skills that can be more difficult to achieve, depending on your physiognomy and your initial level, so don't be in a hurry, work with patience and when the routine is really difficult try to progress very little by little, increasing rest times if necessary. In this Smart you will not learn skills superior to the full planche such as the maltese or the full press.