My new Parallettes and Planche progression

It's been almost a month since I slowly started back with my training and if you've seen my post about setting goals where I talk about setting training goals in general, you'd know one of mine is to be able to do the planche. So quite determined I went on Amazon and ordered a set of parallettes.

So far this is the progression I've come to, being able to hold it for about 5-6 seconds. 

  

The parallettes

I initially wanted to buy wooden parallettes but they were quite expensive and I couldn't find the size and height I wanted so I ordered a metal set. They arrived quite quickly (Amazon prime rocks!) and the first thing I noticed was that the package was quite heavy. Which was a good thing by the way.

The set came in 6 parts and was really easy to assemble. I didn't have a spanner so I ran to the local hardware shop and I got ready for work.

After a little bit of screwing I had my new parallettes ready for use. They are really really stable, quite heavy as I mentioned and the grip is pretty good. A gymnast friend advised me to put a scotch band around the handles so it is easier on my wrists.

 

The Planche training

I've only just started but I'm already progressing fast. Being into gymnastics some years back I guess makes me advance faster since I've already done handstands and the straddle planche in the past. It will still take me quite a lot of time until I get to the next progression though. I train for it at least 6 times a week (30-40 minutes), parallel to my gym training. It is quite hard to keep up with everything since it's been madness at work lately finishing at 9-10AM and having 10-14 hour long shifts every night but I will manage!

First progression is the Tuck Planche and it is rather easy. Every next progression lets you push your shoulders forward creating more tension in the arms and activating more muscles in order to keep the body straight. 

This is the second progression on which I am at the moment. It is the Advanced Tuck Planche where your legs go further back making it a lot harder to hold. Hands should always be straight otherwise the exercise is pointless. After I manage to hold this for 10s without wobbling too much I will advance to the next position. 

This is one of the exercises I do that help out strengthen the forearms and biceps in a straight arm position. It also works the core a bit.

This is an easier way to do it since the body is lifter higher than the legs not allowing to go too much forward. A way to advance it is to put your legs on a higher surface (bench, chair etc) and hold it that way. This will create more tension and make you able to push your shoulders forward. Ideally the wrists should be right underneath the hips. 

I also hold the plank for 2 minutes after a session as well as doing some straight arm strengthening exercises with dumbbells. Another dedicated part of my training for the Planche is the lower back strengthening which I do at the gym usually. I do back extensions or reverse hyper extensions. The leg workout I've written in my programme helps a bit as well since the squats and dead lifts work on that lower back. Another muscle group that plays a big part in holding the full plance is the back which I have a dedicated workout session for.

I feel better and better with my injury healing up. It takes longer to warm-up my knees so I don't feel uncomfortable training, but I am not being limited by the injury in any way anymore and that feels great! I will keep updating my progress with the planche whenever there is some (it is a slow process though). Now it's time for me to go and do my meal prep for the week. 

  

 

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