Patience and perseverance are potent tools. Progress on the planche is most
often measured in months, not weeks. Don't get too caught up in minutiae or
trying to progress as quickly as possible. It is also important to remember that
straight-arm strength is a completely different animal than bent-arm strength
and the only way to develop it is to progress through various straight-arm
movements.
1) An eleven second maximum hold divided by two equals a tuck planche
"rep" of approximately six seconds.
2) Sixty seconds total work time divided by six seconds equals ten sets.
3) You will perform ten sets of six seconds. This is important; at no time
during the training cycle increase past a six second tuck planche hold.
Maintain it even towards the end of the cycle, when you are feeling
particularly strong and stable at 6 seconds.
4) Try to keep recovery periods between the sets reasonably short; forty five to
ninety seconds max.
5) My preference is to perform simple static hold training on a Mon, Tue, Thu,
Fri schedule. Although, if you are feeling particularly strong one week, adding
in an additional day on Wednesday is fine. Also if you are feeling fatigued or
somewhat over-trained for any reason, do not hesitate to insert an extra rest
day when needed.
6) Your cycle will last anywhere from eight to twelve weeks depending on
your perceived level of exertion. If you are still "working" fairly hard to
complete all ten sets at six seconds at the eight-week mark, continue on with
the training cycle for at least another two weeks. If still in doubt at the tenweek
mark, continue for two more weeks.
7) At the end of the current cycle, test to establish your new maximum tuck
planche hold and recalculate your planche program for the next training cycle.
For example, if your new maximum hold is now fifteen seconds, you will be
training with eight sets of eight seconds in the new cycle.
When you are capable of performing a static hold for longer than 15 seconds,
you should proceed onward to the next harder variation; provided you can
hold that new variation for at least three to five seconds. If you are unable to
hold the next variation for three to five seconds, you should continue training
with your current variation while experimenting with the new to begin to
establish a foundation of familiarity from which to work the new variation
from.
Ja tuosta olkapään vihlonnasta - sulla on sama homma mikä mulla oli, eli vaikka lihakset olisi tarpeeksi vahvoja noihin suorin käsin tehtäviin juttuihin, niin sidekudokset/jänteet ei välttämättä ole:
straight arm -work vs. dynamic work
Why bent arm strength doesn't translate to straight arm?
Taukoa niistä liikkeistä mitkä tuntuu ilkeiltä. Ja unohda se hoppu niin pysyy paikat kunnossa
Paikkojen kunnossapitämisestä (hakusanoiks vaikka prehab/conditioning) ja vammojen välttämisestä on myös tuola foorumilla todella paljon ketjuja.
tiedä sitten. Kai siitäkin on hyötyä et on sellainen "suht" rasvaton lähtökondis noihin, ei oo keissi edessä.
