Learn to planche with the ultimate guide and training programs on the fit app.
One of the most awe-inspiring feats in the world of calisthenics is the Planche. This gravity-defying move, which involves balancing the entire body parallel to the ground on the hands, is a testament to an athlete's strength, balance, and control. In this article, we will provide a comprehensive, step-by-step guide on how to achieve the Planche. Let's dive in.
1. Understand What A Planche Is:
A Planche is a calisthenics move where you hold your body parallel to the ground, solely supported by your hands. This move requires significant upper body strength, balance, and core stability.
2. Learn The Basic Requirements:
Before you start training for the Planche, it's essential to have a solid foundation in basic bodyweight exercises. You should be able to perform push-ups, pull-ups, and dips comfortably. Having a strong core is also crucial as it provides the stability needed for the Planche.
3. Follow The Right Fitness Program:
There are several fitness programs on the Fit App that can guide you on your journey to master the Planche. Notably, programs by athletes like Gregoire Bellemare and Thomas Kurganov provide expert guidance, including precise techniques and effective workout routines.
4. Start with Planche Progressions:
Planche training should always begin with progressions. These are easier variations of the Planche that gradually increase in difficulty as your strength and balance improve.
Tuck Planche: Bring your knees close to your chest and try to lift your body off the ground, balancing on your hands. Hold the position for as long as you can.
Advanced Tuck Planche: From the Tuck Planche, slowly start to extend your legs back while keeping your back flat and horizontal.
Straddle Planche: With your body in the air, spread your legs wide to decrease the difficulty of balancing.
Full Planche: The ultimate goal. Your body is fully extended and parallel to the ground, only your hands touching the ground.
5. Include Planche-Specific Exercises In Your Training:
Some exercises can help strengthen the muscles you use in a Planche. Include these in your workout routine:
Planche Leans: Lean forward into a pseudo-planche push-up position, then push back.
Planche Push-Ups: Start in a pseudo-planche position, lower your body to the floor, then push up.
Frog Stand: This beginner-friendly exercise helps develop balance and strength.
6. Prioritize Consistency:
Planche training requires consistency. It's better to train a little every day rather than pushing yourself too hard a few times a week. This approach will help you gradually build strength without risking injury.
7. Emphasize Proper Form:
Always prioritize form over holding the position for a longer time. Proper form helps prevent injuries and ensures you're engaging the right muscles.
8. Don’t Rush the Process:
Patience is key when training for the Planche. It's a complex move that can take months or even years to master fully.
9. Use a Spotter or Safety Mats:
During your initial training, consider using a spotter or safety mats to prevent injury from falls. As you gain confidence and strength, you can gradually remove these safety measures.
10. Listen to Your Body:
Pushing through the pain is not advisable when training for the Planche. If you feel discomfort or pain, take a break. Listening to your body can prevent overtraining and injuries.
11. Rest and Recovery:
Ensure you're giving your body ample time to rest and recover. Rest days are just as important as training days in achieving your Planche goals.
12. Fuel Your Body:
Provide your body with the necessary nutrition to build strength and recover. A balanced diet rich in protein, healthy fats, and carbohydrates can significantly impact your training.
Mastering the Planche is not an overnight process. It requires patience, consistency, and proper training. However, with the right guidance, like the fitness programs offered by Gregoire Bellemare and Thomas Kurganov on the Fit App, your dream of performing a Planche is well within reach. So, start your journey today, and soon, you'll experience the thrill of defying gravity with the Planche.