10 Years of Straddle Planche

These are the mistakes and lessons that lead to my straddle planche!
►MY ONLINE COACHING: https://www.thetysonedwards.com/coaching

*DESCRIPTION*
I unlocked the straddle planche by understanding the technique behind the skill; straight arms, hollow body, protracted shoulders, training with consistency and utilizing the planche negative as my main progression.

Now that 10 years have passed since I began bodyweight strength training, I have a plethora of exercises for the planche. You can see heaps of them, for free in the SBWS2 playlist but at the end of the day I think that planche negatives reign supreme. A couple of additional exercises that I believe carry some benefit are band-assisted planches, these particularly help in allowing you to spend more time in the planche position that you can’t yet hold and practice the shoulder protraction and hollow body position required that would usually fail in a negative (if it’s a position that you can’t yet hold). The second exercise is shoulder protractions and shoulder elevation. I do the protractions from a push up position and I do the elevations from the handstand position.

Lastly, I have had success with straddle planche training as few as 3 times a week and training up to 5 sometimes 6 days/week. I would average that out and say a great workout program based off of my own journey would be:
3 - 4 sessions per week
10 reps of controlled shoulder protractions from push up position, 2 sets
10 reps of shoulder elevation from handstand, 2 sets
1 planche negative, 5 working sets (not including warm ups)
10-second band-assisted planche hold in goal position, 5 sets (or till form break down)

Give yourself 6 weeks, have a week of easy, very light planching (at most 3 sessions of easy work) and then begin another 6 week block that peaks with your goal position. There are variations and exceptions within that suggested program that would be specific to the individual but there’s only so much you can get across in a video. For personal programming, I do offer online coaching from my website there is an enquiry form to send me and we can work out programming specifically for you from there (link above).

A main takeway I think is important for other people like me is that the straddle planche (and full planche), is a marathon, not a sprint and it requires consistency, training smart, recovering well, and an ungodly *FUCK-TON* of patience.

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BRIEF BIO:
Height: 178cm / 5ft 10in
Weight: 80kg / 176lbs
I'm Tyson, I live in Australia and make functional training videos with my sense of humour violently shoved in.
My background is in Olympic weightlifting (2014 State Champion 85kg division) and Gymnastics Strength Training (Guinness World Record for Highest Standing Backflip and Accredited Gymnastics Coach).
The overriding value across my content is to place a high value on our bodies and their development by enjoying the process of learning new skills that increase its worth and enhance your experiences. I also guarantee you will say WTF (out loud) to at least ten videos on my channel.

Видео 10 Years of Straddle Planche канала Tyson Edwards