hey guys i wanna learn the planche, and i know its a long way, but i wanna slowly prepare my tendons, especially shoulder, for this. any advice how to achieve this?
how close are you to doing it now? How low is your bodyfat? Do you have a gymnastics background? how old are you?
If all of these questions have favorable answers, then I would say you should watch some youtube videos on planche progression and go from there.
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im doing something called pseudo planche, my guess is im atleast 1 year away. bodyfat my guess is 15-ish %, have 4 abs visable and obliques, but they’re big so they show through fat. im 33, been doing judo from year 5 till 30, big legs (i know that is one of big reasons planche is hard for me).
lifts are squat 215 , deadlift 230, bench 140, pullups bw /which is currently 90) + 45 for 3 reps, currently can do 15 clean lean away pull ups, 30+ dips bw
forgot to add weights are in kg
Old Timey guys used to to talk about “heavy supports” and “lock outs” for tendons. Basically short ROM partial overhead presses in the power rack, focusing on lock out and held briefly at the top.
In modern times some dudes do overhead carries or Waiters Walks (single arm overhead carries) to get this same kinda “holding the locked out position” action.
High reps in light, full ROM stuff are good too. Check out Defranco
Maybe more specific to gymnastics, there are all kinds of short ROM, locked out arm, scap pushups, or scap pull ups or scap dips to focus on the shoulder joint motion.
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This is two separate questions. Learning the planche and strengthening tendons.
You learn the planche by mastering the progressions that lead up to it, starting with a frog stand, then a tuck planche, and then adjusting leverages until you’ve got the full position.
Your entire body will strengthen in a movement-specific way as you get better at it, just like any other “lift” or exercise. There are tons of Youtube tutorials to get there.
For tendon strength in general, either of two extremes - very high reps or overloaded static holds, like Flats was saying. It’s about getting blood flow to the tendons (high reps) and having them stressed more “directly” without the muscles taking over (the holds).
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thanx both of you, yes i know the progressions, i just wanted to do some extra work so i can maybe prevent some injuries iff possible