PROJECT

Planche
2.0
SIMON ATA

simonsterstrength.com
 CONTENTs
DISCLAIMER TRAINING HANDSTAND TO PLANCHE
INTRODUCTION Wall Slides
VIDEOS Negatives
Planche Raises With Bands (And Without)
PLANCHE 101 Upper Range Planche Raises
Muscles used

TIPS AND KEY

PLANCHE TECHNIQUE TRAINING PRINCIPLES
Hands And Wrists Specificity
Elbows Training Intensity
Shoulders Speed Of Movement
Head How Long To Rest Between Sets?
Torso Should You Train To Failure?
Lower Limbs Muscle Soreness
Progressive Overload
Measuring Performance
WARM-UP Forcing Progress
Deload Periods
How To Design Your Own Program

PLANCHE PROGRESSIONS
1. Pseudo Planche WORKOUT PROGRAMS
2. Tuck
3. Advanced Tuck
4. Closed-Hip Straddle / Single-Leg
5. Open-Hip Straddle / Advanced Single-Leg
6. Full

FUNDAMENTAL EXERCISES
Isometric Holds
Bridging Gaps
Planche Push-Ups
Band-Assisted Training

SUPPLEMENTARY EXERCISES
Incline Dumbbell Anterior Raises
Planche Bench Press
Shoulder Planche
L-Sit To Planche
Reverse Hypers
Weighted Dips
Scapular Push-Ups

2
simonsterstrength.com
 DISCLAIMER
By using Project Planche, you
signify your agreement to these
terms and conditions.

Prior to commencing any

exercises, it is the responsibility of
the reader to consult a registered
health professional regarding
participation in this program.

The author disclaims any

responsibility for injuries or damages
arising from use of the information
contained herein. Use the following
material at your own risk.

3
simonsterstrength.com
 INTRODUCTION
The planche is an elusive skill desired by most bodyweight enthusiasts. It involves supporting the body in
a horizontal posture with the arms straight and only the hands touching the floor. Think of it as holding a
push-up position, with the feet levitating above the ground.

Project Planche is designed to provide a systematic blueprint to progress to planche mastery, regardless
of your starting ability. This comprehensive program is the product of more than a decade of training,
research, and teaching experience. It will cover everything you need to know about the planche, providing
a safe, scientific, and progressive guide to achieving a strong and technically sound planche.

4
simonsterstrength.com
 VIDEOS
The concepts and exercises in this guide are accompanied by video explanations and tutorials. Each video
comprehensively explains and demonstrates the related exercise or concept. Even if you are familiar with
an exercise or concept, you should still watch the accompanying video, as the videos provide key technical
details that can speed progress, some of which are not described in the text.

The entire video collection is available HERE. Each exercise included herewith will refer directly to the
relevant video link.

5
simonsterstrength.com
 PLANCHE 101
To maintain balance in the planche, the center of mass must be over the hands. This requires the shoulders
to lean forward. The degree of forward lean will be different for everyone depending on their individual
anatomy and distribution of weight. For example, those with heavier legs will have to lean further than
those with lighter legs.

Muscles used
To hold the planche, strong contractions are required from the shoulder flexors, scapular protractors, and
posterior chain muscles.

The shoulder flexors, including the anterior deltoid, clavicular head of pectoralis major, and long head
of biceps contract to prevent the shoulders extending under the force of gravity, keeping the body
horizontal.

The back extensors, including the erector spinae and quadratus lumborum and the hip extensors, primarily
the gluteus maximus, contract to hold the torso and lower limbs in a straight line.

The scapular protractors, including the serratus anterior and pectoralis minor, contract to protract the
shoulder blades. This is important for a tall, strong planche aesthetic.

6
simonsterstrength.com
 PLANCHE TECHNIQUE
Planche posture will be explained segmentally by addressing the key areas of the body separately.

HANDS AND WRISTS

When learning the planche, place the hands shoulder-width apart on the floor or on parallettes.

When performed on the floor, the hand position of choice is with the thumbs facing forward and fingers
angled out to the side. This will reduce stress on the wrists while still allowing you to use the thumbs to
balance.

When using parallettes you can angle them outwards slightly or elevate one end so they form a decline to
reduce stress on the wrists. Declining parallettes will allow the wrists to stay in a neutral position despite
leaning the shoulders forward.

Strength gains are quite transferable between floor and parallettes but will be most specific to the option
you practice with more. Choose the option that is most comfortable to you or utilize both. Positions that
cause pain should be avoided.

ELBOWS
Elbows should be straight and elbow creases should be facing forward.

SHOULDERS
The shoulder blades should be protracted and depressed. Protracting or pushing the chest away from
the floor will give a tall, strong planche aesthetic. Depressing the shoulder blades can help more evenly
distribute weight on each side of the shoulder joint, making the planche slightly easier. Although this
effect is mild, it may be the difference between achieving a certain level of planche or not.

When protracting, ensure the movement is isolated to the shoulder blades rather than rounding the upper
back.

HEAD
The head should be close to a neutral position. Head position can easily be altered without much conse-
quence to the difficulty of the skill.

TORSO
The torso should be in a straight line. The upper back should be flat or with its natural curvature and the
lower back should be flat or with its natural arch. Many make the mistake of rounding the upper back ex-
cessively in an attempt to maximally protract the shoulders.

Ensure the lower back does not arch more than at rest. Performing a posterior pelvic tilt will help ensure a
good lower back position.

7
simonsterstrength.com
 PLANCHE TECHNIQUE
LOWER LIMBS
The legs should be straight and in line with the torso.

Try to remember these principles when performing planche-related exercises.

COMMON MISTAKES INCLUDE:

Bending the arms.

Arching the lower back.

Rounding the upper back in an attempt to maximally protract the shoulder blades.

8
simonsterstrength.com
 WARM-UP
Before commencing each training session, it is important to warm-up relevant joints and muscles. This is
to prepare your body for the training to follow, optimizing performance and reducing risk of injury. You
should not become fatigued during the warm-up.

A SUGGESTED WARM-UP IS AS FOLLOWS:

ACTIVE RANGE WARM-UP

Wrist circles x10
Elbow circles x10
Shoulder circles x10

Ensure these are performed in each direction.

GENTLE RESISTANCE WARM-UP

Wrist push-ups x10 (front and back)
Scapular push-ups x10
Shoulder flexion with resistance band OR push-ups x10

In addition to the listed warm-up, it is important to gradually build toward your current training intensity.
Do not skip straight to the most advanced progression you can perform. Rather, perform a couple of easier
sets short of fatigue, gradually building to your level.

For example, if you’re performing working sets of advanced tuck planche holds for 15 seconds, you may
perform one tuck planche hold for ten seconds as a warm-up set. Similarly, if you’re performing working
sets of straddle planche push-ups for six reps, you may perform a set of five pseudo planche push-ups
first. These sets should be relatively easy and stop well shy of fatigue.

9
simonsterstrength.com
 PLANCHE PROGRESSIONS
Progressing with the planche is done by lengthening the lever arm of the body to cause a relative
mechanical disadvantage for the muscles.

The closer your center of mass is to your shoulders, the easier it is to hold. The further you distribute your
weight from your shoulders, the more difficult it becomes.

The postures used should be of increasing difficulty and be able to be accurately replicated between sets
and sessions.

The progressions I recommend using are:

PSEUDO PLANCHE (PLANCHE LEAN)

TUCK

ADVANCED TUCK

CLOSED-HIP STRADDLE or SINGLE-LEG

OPEN-HIP STRADDLE or ADVANCED SINGLE-LEG

FULL

1 PSEUDO PLANCHE (PLANCHE LEAN)

The pseudo planche involves holding a push-up position with the shoulders positioned forward of the
hands. The further you lean the more difficult this exercise becomes. Ensure the shoulder blades are
protracted and keep the lower back flat with a posterior pelvic tilt.

This exercise can be performed for holds or dynamically for reps. To do this dynamically, lift the hips
in the air then lower back to the planche position. These are known as pseudo planche raises.
The peak intensity of the exercise will be slightly higher when performed
dynamically, as you have to overcome gravity to lift out of the lean.

NOTE
The planche lean can be relatively easy, or more
challenging on the shoulders than straddle
planche if you lean far enough. For this
reason, it is important to be objective
and measure how far you lean.

10
simonsterstrength.com
 PLANCHE PROGRESSIONS
2 TUCK PLANCHE
The tuck planche is performed with the legs tucked maximally. The hips and shoulders should be level. If
you cannot yet get to or maintain the tuck planche hold, watch this video about how best to unlock it. The
accompanying beginner program is designed for unlocking the tuck planche on the floor.

3 ADVANCED TUCK PLANCHE

The advanced tuck is performed with the hips flexed at a 90-degree angle.

11
simonsterstrength.com
 PLANCHE PROGRESSIONS
4 CLOSED-HIP STRADDLE PLANCHE
The closed-hip straddle is performed with the legs straight and as wide as possible with the hips flexed
roughly 45-degrees.

OR

4 SINGLE-LEG
The single-leg is performed with one leg straight and in line with the body and the other leg flexed
maximally.

12
simonsterstrength.com
 PLANCHE PROGRESSIONS
5 OPEN-HIP STRADDLE
The open-hip straddle is performed with the legs split as wide as possible and level with the torso.

OR

5 ADVANCED SINGLE-LEG
The advanced single-leg is performed with one leg straight and in line with the body and the other leg
bent submaximally. The foot of the bent limb should rest on the opposite knee.

13
simonsterstrength.com
 PLANCHE PROGRESSIONS
6 FULL
The full planche is performed with the legs straight and together. The body should form a straight
horizontal line from the shoulders to the toes.

The progressions listed above are my preferred progressions to the planche; however, other postures can
be used. As long as the progressions can be reliably replicated and are of increasing difficulty, they will be
effective.

Should you use the straddle or single-leg variations?

The choice of whether to use the single-leg variations or the straddle variations is at your discretion.
Neither is inherently better or harder, and the relative difficulty of the straddle will depend on how far you
are able to split your legs. If you have good hip abduction (side split) mobility, the straddle options will
likely be easier for you. If you have pain with hip abduction or poor mobility, single-leg variations will be
preferable.

The single-leg variations are more conducive to maintaining a posterior pelvic tilt and flat lower back
due to one hip being flexed. If you find you arch the lower back when trying the straddle variations,
lumbopelvic control can be developed with the single-leg options and integrated into straddle variations
later.

Choose the progressions you prefer or include both in your training.

14
simonsterstrength.com
 FUNDAMENTAL EXERCISES
When it comes to training planche (and other skills), specificity is key. This means the better you can mimic
the intended outcome in training, the better progress will be.

The fundamental exercises are those that are most relevant to achieving the planche. These exercises
should take priority and be the basis of your training. They should be performed at the start of each
training session to maximize your progress.

ISOMETRIC HOLDS
Isometric exercises involve holding a planche-related position without movement. For training purposes,
select a level you can hold for 10-20 seconds with good technique before technical failure occurs from
fatigue and perform this for three to five sets. When you can perform a level for 20+ seconds comfortably,
progress the intensity.

In addition, to help optimize maximal strength, perform a couple of attempts at your max three to five
second isometric hold once or twice a week when you are fresh. Perform this prior to your 10-20 second
training sets.

BRIDGING GAPS
Being able to perform sets of 20+ seconds on one level, but not being able to progress to the
subsequent level is common. There are three useful options to overcome this, which are listed below.

1 ANKLE WEIGHTS

Adding ankle weights to your current progression provides a way to progress objectively, by
incrementally increasing the intensity between two levels.

2 DYNAMIC EXERCISES
Perform repetitions moving between the harder position and an easier one. This allows you to
accumulate time in the progression you want to achieve before you can hold it continuously. For
example, if you’re stuck on the tuck and are struggling to progress to the advanced tuck, perform sets
where you move between the tuck and the advanced tuck for 5 repetitions, holding the advanced
tuck for one to two seconds with each rep. The same approach can be used for other progressions. For
example, moving from tuck to straddle, or tuck to full.

3 BAND-ASSISTED PLANCHE
This is covered in detail in a following section. If you cannot hold a planche posture for significant
duration unassisted, using a resistance band to assist you can allow you to complete working sets in
this posture.

15
simonsterstrength.com
 FUNDAMENTAL EXERCISES
PLANCHE PUSH-UPS
Practicing isometric holds will help you achieve a planche with straight arms but won’t necessarily give you
planche push-ups for free. Training specifically for these is the best way to achieve them.

Planche push-ups use the same muscles as the planche, with additional help from the triceps to extend
the elbows.

Ensure you keep your elbows by your sides throughout the movement. This is required to maintain your
center of mass over your hands. Planche push-ups cannot be performed with the elbows flared out to the
sides.

When performing pseudo planche push-ups, the further you lean the more difficult the push-ups become.
Be objective with these by measuring the distance from the hands to the feet.

SUGGESTED SETS AND REPS

3-5 sets
5-12 repetitions

MECHANICAL ADVANTAGE PLANCHE PUSH-UP (MAPPU)

You may have noticed you’re stronger at the bottom of a planche push-up than at the top, or that you
consistently fatigue at the top during working sets. To account for differences in strength through
range, the MAPPU increases its difficulty toward the bottom and reduces its difficulty toward the top.
This will result in a more even level of fatigue through range, helping optimize strength gains at all
ranges of motion.

Start at the top in an easier position, and as you descend move to a more difficult position.
For example, start in a tuck at the top and move to straddle at the bottom.

MAPPUs can be performed in replacement of or in addition to conventional planche push-ups.

SUGGESTED SETS AND REPS

3-5 sets
3-8 repetitions

BAND-ASSISTED TRAINING
Using resistance bands is a great way to enhance your planche training. This allows you to train above
your unassisted level and familiarize yourself with the level you are working toward. Bands can be used for
isometric holds, planche push-ups, and planche raises.

16
simonsterstrength.com
 SUPPLEMENTARY EXERCISES
The supplementary exercises are not essential for achieving the planche but can be used to facilitate and
accelerate your progress.

INCLINE ANTERIOR DUMBBELL RAISE

This exercise will help build strength in the shoulder muscles relevant to the planche.

Start by sitting on an incline bench with a dumbbell in each hand and arms by your sides. Raise your
arms straight in front of you until they are at a right angle to your body. Then control the descent back
to the starting position. To maximize transferability to the planche, keep the shoulder blades protracted
throughout the movement.

SUGGESTED SETS AND REPS

3-5 sets
8-12 repetitions

PLANCHE BENCH PRESS

This exercise will work the shoulders and triceps and will build strength most transferable to planche push-
ups.

Lying on a bench, hold a barbell shoulder-width apart. Keep your elbows by your sides and bring the bar
down to touch your navel, then straighten your arms to bring the bar back over your shoulders. Ensure the
elbows don’t bend more than 90-degrees. Performing this with a supinated (reverse) grip can incentivize
good technique.

SUGGESTED SETS AND REPS

3-5 sets
8-12 repetitions

SHOULDER PLANCHE (BOX PLANCHE)

This exercise is quite challenging and requires a good foundation of strength. It will help build strength for
the straight arm planche.

Position two boxes next to each other slightly closer than shoulder-width apart and angled out. Rest your
shoulders at each end of the boxes with your head in the gap between and your arms straight along the
edge of each box. From here, lift toward vertical and control the descent until the torso is level with your
arms. Scale the difficulty by altering the lever arm of the body with the aforementioned postures.

SUGGESTED SETS AND REPS

3-5 sets
3-5 repetitions

17
simonsterstrength.com
 SUPPLEMENTARY EXERCISES
L-SIT TO PLANCHE
Using parallettes, start in an L-sit position and lift to a planche. Hold the planche for two seconds,
then control the movement back to the L-sit and hold for two seconds. Scale the difficulty with the
aforementioned planche postures.

SUGGESTED SETS AND REPS

3-5 sets
5-10 repetitions

REVERSE HYPERS
This exercise is for building core strength and motor control relevant to the planche. This is particularly
useful if you have trouble extending the hips against gravity or maintaining good body alignment in the
straddle and full positions.

Start with your chest resting on a box or high bench with the hips bent to 90-degrees. Extend your hips so
your body is in a straight line, hold for 2-3 seconds then slowly lower back down. Try to isolate the move-
ment to the hip joint and have the intention of maintaining a posterior pelvic tilt. This can be done in the
tuck, straddle, or full postures with increasing difficulty.

SUGGESTED SETS AND REPS

3-5 sets
6-12 repetitions

WEIGHTED DIPS
Weighted dips are a great exercise to build strength and size in muscles relevant to the planche and
planche push-ups. Start supporting the body with the arms straight and lower until the shoulders are level
with the elbows or lower, then press back to the starting position.

SUGGESTED SETS AND REPS

3-5 sets
6-12 repetitions

SCAPULAR PUSH-UPS
Protraction is important for a tall, strong planche aesthetic. If you find you are unable to maintain scapular
protraction in your planche, specifically addressing this is useful.

Start in a push-up position and allow your chest to move toward the floor while keeping your arms
straight. Maintaining a straight body position, push your chest as far from the floor as possible by
protracting your shoulders and hold the top position for three seconds.

If this is not challenging, progress the difficulty by performing this on one arm or add resistance with a
weight vest.

SUGGESTED SETS AND REPS

Two arms: One arm:

18
3 sets 6-12 repetitions 2-3 sets each arm 6-12 repetitions

simonsterstrength.com
 TRAINING HANDSTAND TO PLANCHE
So far, the exercises covered have focused on building strength for the planche and planche push-ups. The
following exercises will focus on building strength for transitioning between the handstand and planche.

Before you start training with these (with the exception of the wall slide exercise), it is recommended
you are able to hold a static handstand comfortably and are proficient at the tuck planche on the floor at
minimum.

When transitioning from handstand to planche or vice versa, the shoulder blades should move from
elevation in the handstand to protraction and depression in the planche.

Handstand to planche exercises with a balance component should be performed at the start of your
training sessions. Negatives and planche raises should be considered fundamental exercises with regards
to training handstand to planche transitions.

WALL SLIDES
As you are supported by the wall for this exercise, you can perform this before you’re able to hold a
freestanding handstand.

Start in a straddle handstand with your front facing the wall and slide your feet down until you reach a
planche. Once you reach the planche position, hold for 3-5 seconds, then exit to your feet and repeat.

The closer your hands to the wall, the more difficult this exercise will be. Initially start with the hands
directly under the shoulders and bring the hands closer to the wall as you get stronger. Ensure all other
variables remain the same, such as the wall surface and footwear.

When you are comfortable with the straddle handstand to planche and want to target the full variation,
you can increase the difficulty by keeping your feet together to better mimic the full planche.

SUGGESTED SETS AND REPS

3-5 sets
3-5 repetitions

NEGATIVES
Negatives are a great way to train through range and build strength before you can do raises against
gravity. These can also help overcome plateaus in the isometric planche.

To perform negatives, start in a handstand and control the descent to a planche. Hold the planche
momentarily, then kick back to a handstand and repeat. Ensure the descent is controlled at an even pace
and aim to make each rep last 5-8 seconds. Scale the difficulty with the aforementioned planche postures.

SUGGESTED SETS AND REPS

3-5 sets
1-5 repetitions

19
simonsterstrength.com
 TRAINING HANDSTAND TO PLANCHE
PLANCHE RAISES WITH BANDS (AND WITHOUT)

Planche raises can be performed with or without assistance from a resistance band. When using a band,
I recommend the straddle position as it will hold the band secure and can assist with balance.

Start in a handstand and lower to a planche position before lifting back to the handstand. To bridge the
gap between levels, you can perform the negative in a more difficult position you are trying to progress to
and the positive in an easier position. For example, you may lower in the full position, then straddle your
legs to lift to the top.

SUGGESTED SETS AND REPS

With band:

3-5 sets
3-5 repetitions

Without band:

3-5 sets
1-5 repetitions

UPPER RANGE PLANCHE RAISES

To focus specifically on the top portion of planche to handstand you can

do upper range planche raises. Perform a chest to wall handstand with
your hands out from the wall and the toes pointed. Keeping your body in a
straight line, lean your shoulders forward until your feet lift off the wall, then
straighten to a vertical handstand. To increase the difficulty, move the hands
further from the wall.

SUGGESTED SETS AND REPS

3-5 sets
3-5 repetitions

20
simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
SPECIFICITY
As mentioned earlier, specificity is important in strength training. The best way to get better at an exercise
is to do that exercise. Planche holds will improve your planche more than dumbbell raises which work the
same shoulder muscles.

Exercises that best mimic the planche, such as planche holds, planche push-ups, and band-assisted
planche exercises should be prioritized. To optimize gains with these exercises, they should be performed
first when you’re fresh. Supplementary exercises should be done secondary to these.

For best results, supplementary exercises should reflect your goals and/or address weaknesses.
For example, if your primary goal is planche push-ups and you have difficulty extending the hips against
gravity in the straddle planche, supplementary exercises could be planche bench press and reverse hypers.
If you have difficulty maintaining protraction in the planche, scapular push-ups should be included in your
supplementary exercises.

TRAINING INTENSITY
Intensity (how hard) and rep/hold volume (how much) have an inverse relationship. That is, at high
intensities we can’t perform many repetitions, and at high repetitions we can’t maintain high intensities.
This is true for both static holds and dynamic exercises.

The type of adaptation that occurs is influenced by the number of reps you perform. At high intensities
(lower reps or hold times) you will be biasing maximal strength. At low intensities (higher reps or longer
holds) you will be biasing endurance. Muscle mass can be developed to a similar degree with a wide range
of intensities.

When it comes to building strength, there are two attributes we can alter through training. The first is
neuromuscular efficiency, which is our ability to activate relevant muscle fibers. The second is muscle size;
by having more contractile tissue, activating the same number of muscle fibers will result in more force
being generated.

If your goal is maximal strength, for example to be able to perform a five-second planche hold and three
planche push-ups, a combination of high-intensity training and moderate-intensity training is important.
High-intensity work is important to develop the neural component, and moderate-intensity work is
important to accumulate sufficient volume to build muscle mass.

Doing only high-intensity work, for example only five-second holds and sets of three repetitions, will be
great in the short term for building strength, but will hinder the amount of muscle mass you build. Doing
only moderate-intensity training will build muscle mass but won’t optimize the neural component for
high-intensity strength performance.

A good long-term training method is to perform the majority of your training with a moderate intensity
such as 5-12 repetitions or 10-20 second holds and include a couple of high-intensity attempts (e.g.
three to five second holds) of the most important exercises once or twice a week when you’re fresh.
The accompanying programs include a combination of high and moderate-intensity training to optimize
strength outcomes in the long term.

Long-duration holds, such as sets up to 60 seconds, are NOT essential before progressing the intensity.
Although long-duration holds can be used sparingly, they should not be the primary hold duration in your
training. Performing 60-second holds will be biasing endurance rather than strength adaptations. As the
planche requires a high level of strength rather than endurance, shorter duration holds are much

21
more conducive to progress.

simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
SPEED OF MOVEMENT

Performing repetitions too quickly can compromise technique. Performing repetitions too slowly will
compromise how many repetitions you are able to perform and hinder strength gains.

I recommend autoregulating the speed of movement to that which allows you to complete the most
repetitions at the given intensity. Another useful approach is to perform the concentric (positive) phase as
quickly as possible while maintaining good technique. The eccentric (negative) phase should be performed
at the speed which allows you to maximize that of the concentric. This is especially useful for developing
power.

It is recommended beginners train with a slower speed of movement while control of the motor pattern of
an exercise is being developed. Using a tempo of two seconds for the eccentric phase and two seconds for
the concentric phase is useful while technique is being refined. Slow repetitions can also be used to help
overcome sticking points by ensuring you are not using momentum to bypass weak portions of range.

HOW LONG TO REST BETWEEN SETS?

For strength development, appropriate rest periods between sets is extremely important. The goal of rest
is to be able to perform the next set at the desired intensity, as this will ensure your body adapts in the
desired manner to the training stimulus. Insufficient rest will mean the intensity or number of reps cannot
be upheld. For example, if you rest only 30 seconds between sets of 20-second isometric holds, you will be
too fatigued to achieve a similar duration at the same intensity on the next set. Resting too long will make
the workout inefficient. For example, ten minutes between sets will make a standard workout take hours.

To properly understand rest periods for resistance training, an understanding of where the energy comes
from is important. The body uses a molecule called Adenosine Triphosphate (ATP) for energy when
contracting muscles. The body has a limited amount of ATP, which is used up quickly with high-intensity
training. We use three different energy systems in our body to resynthesize ATP, each using different
substrates.

SYSTEM DURATION SUBSTRATE

~10 seconds of maximal Stored ATP and Creatine-
ATP-PC System (Anaerobic)
intensity Phosphate
Glycolytic System Up to 120 seconds of high
Glucose and Glycogen
(Anaerobic) intensity
Prolonged exercise at
Oxidative System (Aerobic) Fat
moderate intensity

The ATP-PC system is used for high-intensity short-duration efforts and will fatigue quickly due to limited
stores of ATP. This is the primary energy system used when holding a ten-second maximal intensity
planche. The glycolytic system using glucose and glycogen is increasingly used to regenerate ATP when
resistance training lasts longer than ten seconds, and this system requires a series of chemical reactions.
After sets of resistance training, ATP is depleted and needs to be regenerated to optimize performance on
subsequent sets. This is why, after a ten-second maximal planche hold, you cannot simply rest 30 seconds
and perform the same hold duration at the same intensity. After a set of intense exercise lasting 10-30
seconds, it takes roughly two minutes of rest for ATP stores to regenerate to 90% and approximately three
minutes to approach 99%. In addition to regenerating ATP to fuel muscle contraction, the central
nervous and cardiovascular systems must also recover adequately as to not limit performance.

22
simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
Generally, with planche training, these systems will approach full recovery by 2-3 minutes and this is a
good timeframe for rest periods between sets. As recovery rates vary between exercises and individuals,
you can rest a little longer or start your next set sooner if you feel ready. Higher intensity exercises, that is
those with low repetitions, will generally require more rest than lower intensity exercises.

SHOULD YOU TRAIN TO FAILURE?

For your training to be effective, some level of effort needs to be involved and you have to go reasonably
close to failure. If you lift a weight you could lift for 10 repetitions but only do sets of two, it is unlikely you
will see good progress as this stimulus does not demand adaptation from your body.

Training to failure ensures maximal effort is upheld each set, however, it also results in greater fatigue
and recovery demands. Stopping shy of failure by a rep or two can allow for greater work capacity during
subsequent sets, allowing more volume to be accumulated during a workout.

When training for the planche, I recommend taking each set to failure or stopping just shy of this by 1-2
reps for dynamic exercises and by a few seconds for static exercises. To keep yourself honest and ensure
accuracy when stopping shy of failure, it is recommended that you test your capacity every 4-8 weeks or
occasionally take some sets to failure.

If you struggle to maintain performance as sets go on, try stopping a bit further from failure on key
compound exercises. For example, if after a set of eight planche push-ups to failure you can only do four
on your next set, try stopping at six or seven reps on the first set and ensure your rest period is sufficient.

MUSCLE SORENESS

Delayed onset muscle soreness one to two days after strength training is a normal phenomenon. This
is particularly true for unaccustomed activity, such as beginning a new program. The degree of muscle
soreness does not represent how effective a workout was, nor is it required for strength gains. If you are
sore at the beginning of your next workout, reduce the difficulty or volume of work for each exercise. As
your body adapts, muscle soreness will lessen.

PROGRESSIVE OVERLOAD

Strength training works by the body adapting to imposed demands. To optimize strength gains, increased
stimulus or stress must be placed upon the body as it gets stronger; this is known as progressive overload.
Increasing the number of repetitions, hold time, or difficulty of an exercise are all methods of progressive
overload and a conscious effort should be made to progress your training whenever possible.

A simple method that can be used in your training is to increase the reps until you can complete the upper
end of the set and rep range. At this point, increase the intensity so the reps fall at the lower end of the
suggested range and repeat this process.

An example of progressive overload using isometric holds follows:

Week 1 – 4 sets of 17 seconds

Week 2 – 4 sets of 18 seconds
Week 3 – 4 sets of 19 seconds
Week 4 – 4 sets of 20 seconds
Week 5 – 4 sets of 15 seconds on a more difficult level
Week 6 – 4 sets of 16 seconds on a more difficult level

23
simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
MEASURING PERFORMANCE

Achieving a planche takes patience and dedication. Prior to commencing a training program, take several
objective baseline measurements and re-measure at intervals to monitor progress.

For example, measure:

1 The maximal isometric hold time for a certain submaximal planche position

2 The most difficult planche position you can sustain for a three-second isometric hold

3 How many planche push-ups you can do at a certain intensity

Set short-term achievable goals to work toward; for example, increasing the time of your maximal
isometric hold by five seconds. This will help you stay motivated as you achieve and set new goals along
the way. When measuring planche capacity, ensure it is tracked under the same conditions. For example,
don’t compare your hold time on the floor on one occasion to parallettes on another occasion.

Filming and reviewing your training is also beneficial as this will allow you to receive visual feedback and
refine your technique. Often, the position you think you’re in and the position you are actually in are very
different, especially early on in your planche training.

FORCING PROGRESS

If, when increasing the number of repetitions, you find that you are unable to perform the last set in its
entirety with strict form, break the final set into multiple smaller sets to maintain form. This is known
as rest-pause training. For example, if you have plateaued on 3x8 repetitions for planche push-ups at a
certain level and can just manage the last set, it is unlikely that you will be able to progress by moving
straight to 3x9 repetitions. You are likely to fail earlier on the final set. As an alternative, progress can be
made by performing:

1x9 repetitions, pause 2-3 minutes

1x9 repetitions, pause 2-3 minutes
1x7 repetitions pause briefly
1x2 repetitions

This way you have increased the total volume of work performed, encouraging progress.

DELOAD PERIODS

Deload periods, also known as planned recovery periods, are useful in training programs. As fatigue can
accumulate over time, deload periods can help counter this and ensure sustained progress. This is done by
reducing the volume or intensity of your training for a period of time (often one week).

At the end of each program, or every four to eight weeks, perform one week of the same program,
reducing the set volume of each exercise by roughly half. For example, instead of doing four sets each
exercise, perform two. Alternatively, you can reduce the intensity of each exercise, or do a combination of
both.

24
simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
HOW TO DESIGN YOUR OWN PLANCHE PROGRAM.

To train the planche you can follow the training programs provided or design your own. For best results, I
recommend sticking to the same program for a period of four to eight weeks to allow you to overload with
the exercises. After this, you can alter the program to reflect your goals, weaknesses, and preferences. If
you are continuing to make good progress, there is no need to alter your program.

It is recommended that you train the planche at least twice a week and leave at least 48 hours between
planche sessions to allow for muscle recovery. On the days between, you can train with pulling exercises or
legs, allowing you to train daily while still giving each muscle group ample time to recover.

An example of a weekly structure incorporating

back and leg training is as follows:

MONDAY TUESDAY WEDENESDAY THURSDAY FRIDAY SATURDAY SUNDAY

PLANCHE PULL
PLANCHE PULL PLANCHE PULL LEGS
(OPTIONAL) (OPTIONAL)

Throughout the week you should include a combination of static and dynamic, as well as bent and
straight-arm planche exercises. Each session should include a minimum of two fundamental exercises.

A template that can be used for planche training days is as follows:

MAKING YOUR OWN PLANCHE PROGRAM

SESSION 1

FUNDAMENTAL 1
EG. ISOMETRIC PLANCHE HOLDS 4x15-20 seconds
FUNDAMENTAL 2
EG. PLANCHE PUSH-UPS 4x10
FUNDAMENTAL 3
EG. DYNAMIC PLANCHE LEANS 4x6
SUPPLEMENTARY 1
EG. PLANCHE BENCH PRESS 3x10

25
simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
SESSION 2

FUNDAMENTAL 1
EG. ISOMETRIC PLANCHE HOLDS 4x15-20 seconds
FUNDAMENTAL 2
EG. PLANCHE PUSH-UPS 4x6
FUNDAMENTAL 3
EG. BAND-ASSISTED PLANCHE HOLDS 4x15 seconds
SUPPLEMENTARY 1
EG. ANTERIOR DUMBBELL RAISES 3x10

SESSION 3

FUNDAMENTAL 1
EG. PLANCHE PUSH-UPS 4X6
FUNDAMENTAL 2
EG. ISOMETRIC PLANCHE HOLDS 4X15-20 seconds
FUNDAMENTAL 3
EG. PSEUDO PLANCHE PUSH-UPS 4X10
SUPPLEMENTARY 1
REVERSE HYPERS 3x8
SUPPLEMENTARY 2
PLANCHE BENCH PRESS 3x10

FUNDAMENTAL EXERCISES SUPPLEMENTARY EXERCISES

ISOMETRIC HOLDS INCLINE DUMBBELL ANTERIOR RAISE
BAND-ASSISTED HOLDS PLANCHE BENCH PRESS
PLANCHE PUSH-UPS BOX PLANCHE
MAPPU L-SIT TO PLANCHE
BAND-ASSISTED PUSH-UPS REVERSE HYPERS
PLANCHE RAISES WITH BANDS WEIGHTED DIPS
HANDSTAND TO PLANCHE NEGATIVES SCAPULAR PUSH-UP
PLANCHE RAISES WALL SLIDES
UPPER RANGE PLANCHE RAISES

26
simonsterstrength.com
 TIPS AND KEY TRAINING PRINCIPLES
Below are example leg and pull workouts that can be used for
the relevant sessions:

EXAMPLE PULL WORKOUT

FRONT LEVER HOLDS 4x15 seconds

WEIGHTED CHIN-UPS 3X6
PULL-UPS 3X10
FRONT LEVER RAISES 3x5
ROWS 3x12

EXAMPLE LEG WORKOUT

SQUATS 4X8
LUNGES 3X10 EACH LEG
HIP THRUSTS 3X10
HAMSTRING CURLS 3X10
CALF RAISES 3X20 EACH LEG

27
simonsterstrength.com
 WORKOUT PROGRAMS
Beginner, intermediate, advanced programs are provided.

Each program lasts eight weeks. At the conclusion of the eighth week, a deload week should be
performed.

BEGINNER – UNLOCKING THE TUCK PLANCHE

This program is for those who cannot yet hold a tuck planche on the floor for 20 seconds.

INTERMEDIATE – UNLOCKING THE ADVANCED TUCK

This program is for those who can hold a tuck planche on the floor for 20 seconds but are having difficulty
progressing to the advanced tuck.

ADVANCED – WORKING TOWARDS THE FULL PLANCHE

This program is for those who can hold the advanced tuck for 20 seconds and are working toward
subsequent levels of the planche.

After completing a program and deload week, you can repeat the same program at a higher intensity,
perform a more advanced provided program, or design your own.

28
simonsterstrength.com
 WORKOUT PROGRAMS
PROJECT PLANCHE PRIVATE FACEBOOK GROUP
By purchasing this program, you will have access to the Project Planche private Facebook group where you
can discuss training concepts and share videos for review with other members.

This can be accessed here:

https://www.facebook.com/groups/1910688669209121/

WEBSITE
simonsterstrength.com

INSTAGRAM
Follow @simonsterstrength for tips and calisthenics content.

YOUTUBE
Simonster Strength
Regular free calisthenics tutorials. Subscribe and never
miss a new video.

29
simonsterstrength.com