[KRC]

The 'Elite' Planche Guide 1.5™
In Tribute to Syrenz
By Bboy KC


Introduction
Wanna Learn Planches? If you mastered them want to know what to do next? Having problems ? Not Progressing?
Then you have come to the right thread.
You may ask what is the difference between this and any old normal Planche guide? You will see.
The Planche is a move that originated from gymnastics . Gymnasts would add this to their floor routine. (In Gymnastics it is supposed to appear that you are in total control and should be done gracefully). It became popular when Bboy Junior (Boissilla Banya) and Crazy Kujo (Jacob Lyons) started doing it in a creative way.

In order to Learn Planches you must have the following things:

• Power
• Strength
• Balance
• Stamina
• Determination
• Patience

Things to remember

• • • By Request by reVeL : KEEP ARMS STRAIGHT!!
• Strict Form
• Breathing
• Keeping Body Tight and Rigid
• Knowing that you will eventually progress

The Progressions
Before You start training you will have to know the progressions

Frogstand-
Begin this position by assuming a full squat and placing your hands on the ground directly in front of your feet. By directly, I mean right next to your toes. Arrange yourself so that your knees are resting against your bent elbows. Now gradually lean forward taking your weight both unto your hands and also unto your knees by leaning them on your elbows. Using your knees on your elbows will allow your legs to help your shoulders bear the load of your bodyweight. As you continue leaning forward you will eventually be able to remove your feet completely from the floor and hold yourself up with only your hands on the floor and your knees on your elbows for support.

Balance is also a key to this exercise. As you first begin to learn how to lean forward in this position, you will often probably overextend and fall forward. Don’t worry have fun with it and enjoy some new training. Some pillows placed in front of you will help to cushion any crash landings.




The Straight-Arm Frogstand-
(NOTE: You do not need to do this progression if you do not want to)
Do a Frogstand and try to keep your arms straight. This builds up the ab strength needed in the tuck Planche.



The Tuck Planche-
The main difference between the frog stand and the tuck Planche is that now your weight will be entirely supported on your arms only. Once again begin in a full squat and place your hands next to your toes. Now, as in the frog stand, lean forward taking all of your weight on your arms and shoulders alone. Do not use your knees on your elbows for assistance. Holding the knees tightly to the chest will make this exercise easier.

At first you may only be able to briefly raise off the ground. Do not worry. Keep adding small sets together to reach your goal of 60 seconds total. Simply continue working the position, striving to lift your hips to shoulder high. With consistent practice it is possible to increase your strength in static positions relatively quickly.



The Advance-Tuck Planche-
Once you feel comfortable with the tuck Planche and are able to hold it for 60 seconds with correct hips and elbows, you can increase the difficulty of this exercise by progressing on to the Advanced Tuck Planche. The primary difference between the tuck and advanced tuck Planche is the position of the back. Note that in the tuck Planche the back is curved, while in the advanced tuck Planche the back appears flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck Planche. In fact, I think you will be extremely surprised at how much harder such a small movement can make the tuck Planche.

Continue working this position, until you are once again able to hold the static for 60 seconds correctly in a single set with your back completely straight (“flat”).



The Straddle Planche-
Once you have mastered the advanced tuck Planche position you are ready to work on the straddle Planche. Finally! After months of hard consistent work the end is now in sight. While learning this skill, it is also beneficial to practice the next progression (the tuck Planche push-up) at the same time. One will build upon the other.

From the advanced tuck Planche position, simply begin to extend your knees behind you from their position on your chest. Balance is critical here. As you extend your legs farther behind, you will also have to lean a little farther forward to compensate. The wider your legs are the easier the straddle Planche will be (note: for those of you planning for the future, as you get stronger in the straddle planche you can increase the difficulty by bringing your legs closer together).

Make small adjustments from workout to workout trying to either increase the length of your static hold or the extension of your position. Do not try to increase both at the same workout. BE PREPARED - just a small movement will greatly lessen your leverage on this exercise and make the movement much harder.

This movement is so much more difficult, that it is not necessary to be able to hold it for 60 seconds before moving on. Once you can hold a straddle planche correctly for 10 seconds you will be able to move on. I know, I know . . . only 10 seconds! But trust me, it will feel like much longer while you are doing it.



The Full Planche-
The Full Planche the 'Elite' Planche as it was said by Syrenz himself.
Now you can work on this by going into a straddle planche and slowly!!!! (You'll see why) close your legs. If you can't do this work in steps at an angle i.e first 50 ° then 40° , 30° etc etc.




Semi-One Handed Planche-
Not really cosidered a one handed planche because of the torso alignment so it is a Semi. It is easy to do the semi if you can do a one handed handstand. You basically go into a one handed handstand and slowly lower down until your torso and legs are 180° flat. As in the full planche , work in stages slowly lowering down.
To get the necessary strength for the Semi-One handed planche , practise your one handed handstands , do one arm assisted handstand pushups (if you dont know what these are check my signature for the pushup variation thread).




One Handed Straddle Planche

NOTE: It look like Bboy Pop's Elbow is stabbed but its not. Btw you MIGHT be biting pop if you use this in a battle.
First you need to choose your main weight hand (usually the stronger hand). Go into a straddle planche when you think your in control , bend your arms while pushing to the right or left in one quick movement (depending on your main weight hand) while putting your less weight hand onto your main weight hand's wrist. Try to turn your hips as far as you can to the right or left (depending on your main weight hand).
To get the necessary strength do , one handed clap pushups (check my signature if you dont know what these are) do a straddle planche with yoyur weight shifted to the main weight hand and the same for the straddle planche pushups.

The Hand Placement
Normally there are four hps(hand placements).


Hands Facing Foward = Normally for people who have hyperflexible wrists or do ALOT of wrist training and strechting.


On Fingertips = Easier on wrists but strenous on fingers , require a reasonable amount of finger training.


Hands Facing Outwards = Less on wrists , the most common handplacement.


On Parrelletes = Less on wrists , easier to learn.

The Pushups
There are 3 types of planche pushups

Tuck Planche Pushups


Straddle Planche Pushups


Full Planche Pushups




Muscle Training
Here are the muscles need for Planches

• Deltoids
• Pecs
• Triceps
• Brachialis
• Biceps
• Forearm
• Abs
• Trapezius
• Latissimus Dorsi
• Glutes
• Quads
• Calves

Thats it for now!
Author: Bboy KC
Tribute: Syrenz
Illustrations: Various Websites
Planche Progressions Info: By Coach Sommer
Links:http://www.dragondoor.com/articler/mode2/Workouts

LEGAL INFORMATION
The 'Elite' Planche Guide 1.5*In Tribute to Syrenz™ is a trademark of KRC ( www.bboy.org user).

Thanks for reading,
Any questions just post.

[reVeL]

Good stuff, I finally got to advanced tucked last week.
Oh,and you should seriously really point out throughout the guide to KEEP YOUR ARMS STRAIGHT, some people who I know in real life say they can do a planche and when they do its with bent arms and horrible form.

[KRC]

Btw it still needs updating which will take place tommorow

[Potato-Tiger]

Great job. You should probably mention that this was done by Coach Sommer or just post the link to that site in respect for his work. Also the planche clapping push up isn't exactly a proper planche so I'm not sure it can be considered as a planche push up.

[str33twalker]

Im working on getting my tucked planche longer while doing tucked planche pushups

[KRC]

That is good , the thread is updated.

[JKL]

Dont make threads that are already made.

[KRC]

what do you mean already made?
I dont see it.

[JKL]

Look for it.

[KRC]

That thread is closed , this is a continuation.

[JKL]

Planche Guide

[Potato-Tiger]

Looks to me like your guides are totally different. I don't see what the problem is. There are different ways to work on planches.

[skillzdatkill]

thers like 8 windmill guides and i dont see anyone mad about that

[KRC]

True ........... Oh btw more people that CANNOT do planche pushups than people that can........

[Alcab-boy]

Originally Posted by KRC True ........... Oh btw more people that CANNOT do planche pushups than people that can........

That was a given.