Trouble with Statics

Troy Kerr · 12-03-2010, 12:00 PM

I am having a little trouble with my Planche static training. It seems as though no matter how much I advance in the handstands or train the tuck planche my progress in the plance training is stalled. In terms of the handstand I have 4 ring handstand pushups in a row, able to walk at least 15 ft in a handstand, and even a 1 second 1 arm freestanding handstand. However even though I do the planche first in my routine it seems as though it still gases me as hard as ever. I have started adding planche lean push-ups into my routine as planche work for that day, and am considering adding negatives.

Steven Low · 12-03-2010, 05:55 PM

This can really only be answered by posting your whole routine with all types of volume/frequency/rest breaks/etc. However, since I don't really want to analyze it....

Generally, people will stall because of 2 reasons:

They're overtrained (in which case a rest break is needed)

Or they've outstripped teh gains of specific statics in which case they need more supplemental work like the pseudo planche pushups or other variations.

So if one doesnt work try the other.

Blair Lowe · 12-04-2010, 10:10 PM

How long of rest are you doing between planche attempts?

What is your dip strength like? Good if you can do 4 ring HSPU I'd imagine.

Personally, I would spot the tuck planche with a swiss ball or box to get that feeling in it of leaning more. This isn't really a workset but a drill to understand how to lean.

We've talked about it and I apologize that I can't remember, but how long can you hold your L-sit and other feats of abdominal strength and lower back strength?

Planche work isn't just about upper body strength.

Troy Kerr · 12-05-2010, 01:52 PM

L-sits I have not really been a staple in my training. Sometimes I do floor l-sits before my workout and that is usually using 5-6 second holds. If I am fresh and high on energy I could probably max out at 10 seconds. I would say the majority of my core and low back training comes from my planche, front lever, back lever, and handstand statics.
Dips are fairly decent, due to time constraints and lower levels of energy for training the only concentric work I have had in my training are the ring handstand-pushups. Rest sets are 90-120 seconds depending on energy.
I also notice that I am extremely sore from day to day training. Primarily in my arms and elbows. I make sure that I foam roll my lats, upper back, and chest daily. I also include a lot of pass-throughs with the pvs pipe and spotted german hangs.
Nutrition has been primarily paleo. I would say that 50% of my protein has been coming from progenex shakes post workout, and another later in the evening. Mainly for convenience since I tend to workout, then coach classes for a few hours afterwords.

Steven Low · 12-06-2010, 01:32 PM

If the joints are sore take a break for 3-4 days... see if you supercompensate too from that. If so then amount of training is likely good.

If not, then may need a bit more volume but gotta be wary of overusing joints/conncetive tissues

Blair Lowe · 12-06-2010, 11:24 PM

You will not progress very far in the planche until you have mastered the L-sit. It's fun to practice but I didn't find it very useful to work the planche with my gymnasts who couldn't hit a 30 L-sit. Even then, progress was slow. Of course Erik didn't like doing L-sit and hangs that long which also compounded the problem some of the time. It's called being 10 and lazy or tired (due to lack of sleep or food).

Yes, I'm short and wide and haven't been built like a typical gymnast for 15 years when I was 5' and 125 but I can still hit a 1m L-sit. It's not my core strength that holds me back on the levers, it's my lack of upper body strength. As well, I've got a lifter's lower body and I'm fatter than I should be.

Yes, I'm still short so that means shorter legs than many besides my ape arms. If you're 6 feet that L-sit is going to suck that much more. Still, that's life.