Hey I have been looking up information on various forumns on planche leans. My questions is how can they be properly implemented into a program. Would one rotate between static holds and planche leans every workout like they would with front levers and front lever negatives?
Also how much volume would one apply with leans? I read that 2-3 sets of 2-3 reps of 4-8 second leans was adequate?
I also currently do all my planche work on paralletes, so should I do my leans on paralletes or floor?
Ex) Workout A)
60 seconds of planche static variations
Planche lean work
I thank you for your help in advance
I teach the Planche Lean as follows:
Assume front straight arm plank/prone/pushup position. Lean to desired angle, then Hold.
So it is a hold. The entry to an from the hold do not count as part of the time. However, you could use it as such since it would be under tension. Thus TUT. Or it could be considered an "Embedded" Progression from BtGB.
I have generally always just substituted PlancheLean for whatever shape planche progression.
To note, if you cannot do a Planche Lean of significant angle (at least equal to the required angle for a tuck planche), I do not find it very useful for such trainees. Sometimes, those trainees are weak/not strong to the point that they should merely work ring support or L-sit (on rings) or floor or PB instead.
If they cannot hold a proper RTO ring support (for say 30s at least), they should not move on to Ring L-sit since the Ring L-sit will probably be improperly done: hunched over chest, shoulders not pushed down, hips too far back, rings turned in.
Usually in my WU, we do Inchworm walks where you start in a pike stand with hands on floor and legs straight (how close your hands are to your feet depend on pike flexibility which is ok) and then walk out to the straight arm plank, planche lean, then pushup or pike hips and walk feet toward hands.
Repeat for 20-40'. (Distance across floor).
Personally, I find it useful to just get my wrists warmed up.
Some people will planche lean till they faceplant, but this is not my preferred method. This is where I would do the pushup but some others may simply pike the hips and walk the feet toward the hands.
Besides, mature females will not enjoy this when faceplanting; and others, while it is comical, it isn't very useful to yourself though it is amusing to others.
The only reason I would do these on parallettes is if someone cannot do them because it is too much pressure on their wrists. Wrist mobility is a must for any handwork.
With parallettes, you can angle them out 45 degrees out like ring turn out. This will hit the bicep tendon a bit more, but be wary of stressing out the elbow.
Or you could just work them on rings. :rolleyes:
Thank you for your input Blair. I can get a pretty decent lean on the Plance leans. However in your opinion what is more valuable, practicing the lean, or the PPP variation from that lean?
I only ask beause during my planche training I have moved from the flat tuck to a standard tuck. I have been having increasing difficulty flattening my back for some reason, althought I could still get a signifacnt lean in my plance, only slightly rounded.
Would you recommend replacing the tuck with planche lean for for a cycle? or adding leans with PPP towards the end of my workout?
PPPU variation is better but with a pause at the top so you get the lean.
Leans are much better once you can actually lean decently far because static positions only confer some benefits with about 30 degrees of the angle you're leaning with less as you get a bit further away.
Put feet at approximately shoulder height when you are doing this, and SQUEEZE the heck out of your abs to keep your back from arching.
Best to stick with compounds for now + static planche work.
Planche leans can be coupled fairly well with the planche progression pushups.
Thanks Steven, but when you say compounds + static work what are u referring to exactly?
I'm not exactly sure Steven and I are on the same page but I think the prognosis is to work the Pseudo-Planche Pushup with a hold at the top (thus the Planche Lean).
I've done this as well for strength work and it's pretty gnarly.
Yeah, strict leans tend to be best coupled with other non-static work.
PPPUs + small hold at the top are a pretty good compliment to static planche work.
Rodger that, sounds good thanks for the help guys!
|All times are GMT -7. The time now is 06:19 AM.|
Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.