Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Thread Tools Display Modes
Old 06-10-2010, 03:42 PM   #1
Troy Kerr
Join Date: Aug 2009
Posts: 248
Default Planche Leans

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

Workout B)
Planche lean work

I thank you for your help in advance
Troy Kerr is offline   Reply With Quote
Old 06-11-2010, 04:36 AM   #2
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 593

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.
Blair Lowe is offline   Reply With Quote
Old 06-11-2010, 04:39 AM   #3
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 593

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.
Blair Lowe is offline   Reply With Quote
Old 06-11-2010, 06:06 AM   #4
Troy Kerr
Join Date: Aug 2009
Posts: 248

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?
Troy Kerr is offline   Reply With Quote
Old 06-11-2010, 07:12 AM   #5
Steven Low
Super Moderator
Join Date: Mar 2007
Posts: 3,091

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.
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 06-11-2010, 09:02 AM   #6
Troy Kerr
Join Date: Aug 2009
Posts: 248

Thanks Steven, but when you say compounds + static work what are u referring to exactly?
Troy Kerr is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 02:55 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator