Beginner Planche Program

If you're struggling to improve your planche and not sure how start to learn the tuck planche, then Planche Revolution is just what you need.

Tuck Planche With the help of Daniel Hristov

Learn your first tuck Planche

Whether you're aiming to master the straddle planche or push towards the demanding full planche, you gotta start with the foundation first. That is to learn your first tuck planche and this training is designed to make progress clear and achievable.

Play the video to know more!

Planche Revolution

Master the first progression: Tuck Planche

Beginner Planche Program

Learn how to go from a beginner with zero experience to learning the advanced tuck planche in this program.

Planche Foundation

Learn the necessary steps to go from no strength to being able to hold your first tuck planche.  

Intermediate Planche Program

If you already can do advanced tuck Planche you should try out the intermediate planche program.

Students Started This Program
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WHAT YOU GET

Planche Program

Choose your planche level and get planche training by Daniel Hristov to achieve your goals

VIDEO COURSE

Complete video courses that teach you everything about the planche and how to progress

PRIVATE COMMUNITY

Exchange progress updates, get advice, and meet others who share your interests.

Beginner

Zero To Advanced Tuck Planche
39 One Time Payment
  • Beginner Program
  • Learn Advanced Tuck Planche
  • Build the foundation
  • Access To Community

BEGINNER PLANCHE PROGRAM

Everything you need to know about Beginner planche revolution Program

Who Is Beginner Planche Revolution For?

The program that we offer has been specifically created to provide a safe and effective way for beginners to develop and enhance their strength. Our program is tailored towards those who have a goal of achieving the straddle planche and the full planche later on. With careful attention our plan takes into account a range of exercises that help to build overall body strength, focusing particularly on the areas required for the planche. This program is designed to be progressive and adaptable, so that it can be effective for a variety of individuals, regardless of their initial fitness level. By following our program, beginners will see improvements in their strength, skills, and overall fitness. They will be amazed at how much they can achieve with our help and guidance.

How will I learn?

My goal is to help you achieve your planche goals in the most efficient way possible. That’s why I use videos as a teaching tool, to ensure that you fully understand the exercises and techniques that I am demonstrating. My instructional videos are designed to offer you a clear and easy understanding of the exercises, making it easier for you to apply these techniques in your workouts. With my guidance, you’ll be able to avoid common exercise mistakes that can be detrimental to your progress, allowing you to achieve better results in a shorter amount of time. Additionally, I have also provided a PDF guide accompanying each routine to make it even easier for you to follow along.

How Will I access the program?

When you order Planche Revolution, regardless of the level you choose, you will automatically you will get added to my private community and have access to your program with your account that you created with the invite we sent.

Requirements to start

As this is beginner-friendly, the only requirements you need are to be able to do 10-15 pushups, a 30-second plank, and a handstand against the wall.

How long is the program?

The program lasts 3 months and gets harder each month to help you get stronger for an advanced tuck. If you have trouble or can’t do a workout, you can restart the program at the strength level you’re at.

What equipment do I need?

You only need 3 things: a resistance band, low parallettes, and a floor.

With your Planche Program

Planche Program Progression

Planche Program - Daniel Hristov

PLANCHE VIDEO TUTORIALS

Ready To Planche?

Learn how to planche together with Daniel Hristov and get the right planche progress and step by step guide to go zero experience to advanced tuck planche.

Workout Equipment Required

For these programs you need a pair of Calisthenics parallettes.

For these programs you need different levels of resistance band

What is planche?

The planche is a powerful and advanced bodyweight exercise where the athlete holds their body parallel to the ground, supported only by the hands. It’s a move that requires significant strength, balance, and control, and is often associated with gymnastics and calisthenics.

Here’s a closer look at the planche:

  1. Positioning: In a full planche, the body is held straight and horizontal, from head to toes. The arms are fully extended, supporting the entire body above the ground. The palms are usually facing down, and the fingers can point forward, sideways, or slightly backward, depending on what’s most comfortable and provides the best balance.

  2. Muscle Engagement: This exercise heavily engages multiple muscle groups. The core must remain extremely tight to keep the body straight and lifted. The chest, shoulders, and arms (particularly the triceps) must exert considerable effort to stabilize and hold the body up. The planche also requires significant strength in the lower back and glutes to maintain the horizontal position.

  3. Variations: There are several progressions and variations of the planche that help in gradually building up the strength and technique required for the full version:

    • Tuck Planche: The legs are bent and tucked close to the body, reducing the leverage and making it slightly easier to hold.
    • Straddle Planche: The legs are spread wide apart, which lowers the difficulty slightly compared to the full planche by reducing the body’s leverage against the shoulders.
    • Advanced Tuck Planche: Similar to the tuck planche but with the back and legs extended further, increasing the leverage and difficulty.
    • Pseudo Planche: The feet remain on the ground, and the body leans forward with the arms straight, mimicking the planche position to build strength and balance.
  4. Difficulty: The planche is considered an expert-level skill due to the extraordinary balance and immense upper body and core strength required. It is not typically recommended for beginners without considerable progression training.

Training for a planche involves a combination of strength training, static holds, and gradually progressing through easier variations of the move. It’s a long-term commitment and often takes years of dedicated training to achieve.

Why master the advanced tuck front lever?

The advanced tuck front lever will be the foundational strength needed to continue learning the straddle front lever or the full front lever. You will build the right amount of strength in your back and develop the necessary straight-arm strength for it. I recommend that anyone starting out with front lever training master the advanced tuck front lever, or even the tuck front lever, for at least 10 seconds before moving on to the straddle front lever. It’s better to build a solid foundation of the skill first and then experience faster progress, instead of feeling frustrated by slow or minimal progress.

You professional planche coach

If you don’t know who I am, my name is Daniel Hristov, and I am a professional calisthenics athlete and coach. I have mastered the planche and almost all the related skills like one arm planche, Maltese. I have been teaching the planche to hundreds of other students who have learned to master it and have made significant progress. Some started with a simple tuck planche and later learned to do planche pushups. 

How hard is planche traning?

Planche training is considered extremely challenging due to the high level of strength, balance, and body control required. It’s one of the most advanced skills in the realm of gymnastics and calisthenics, and mastering it can take years of dedicated practice. Here are some factors that contribute to its difficulty:

  1. Strength Requirements:

    • Upper Body Strength: The planche requires exceptional strength in the shoulders, arms, and chest. You must be able to support your entire body weight with just your arms, which demands significant muscle development.
    • Core Strength: A strong core is essential to maintain the body in a straight, horizontal position. This involves not only the abdominal muscles but also the lower back muscles.
  2. Balance and Coordination:

    • Body Control: Achieving and maintaining the balance needed for a planche is challenging. You must learn to distribute your body weight evenly and adjust minutely to maintain the pose.
    • Technique: Proper form and technique are crucial. Small adjustments in hand placement, body alignment, or muscle engagement can make a big difference in the ability to perform and hold a planche.
  3. Progression and Training Time:

    • Slow Progress: Due to the demanding nature of the exercise, progress can be slow. Many practitioners spend months or even years moving through the various progression stages (like tuck planche, straddle planche, etc.).
    • Consistent Training: Consistency in training is key. Frequent practice, including strength training, flexibility, and balance exercises, is necessary to develop the capabilities required for a planche.
  4. Physical Strain:

    • Risk of Injury: Due to the intense pressure placed on the wrists, shoulders, and elbows, there is a significant risk of injury if proper form and gradual progression are not followed.
    • Fatigue: The intense physical demand of planche training can lead to muscle fatigue, which requires adequate recovery strategies to manage.

Given these challenges, planche training is not typically recommended for beginners without foundational strength and experience in bodyweight exercises. Starting with simpler skills and gradually working up to more complex movements is essential to build the necessary strength and technique safely.

What equipment do I need to learn Planche?

To learn the planche, using specific equipment can help facilitate your training by reducing strain and enhancing the effectiveness of your workouts. Here’s a breakdown of the recommended equipment:

  1. Parallettes:

    • Purpose: Parallettes elevate your hands off the ground, which allows for a deeper range of motion in various exercises. They also help to alleviate wrist strain by positioning the wrists in a more neutral alignment, which is beneficial since the planche places considerable stress on the wrists.
    • Benefits: Improved grip and wrist comfort can lead to better performance and longer training sessions without the discomfort that might come from practicing on a flat surface.
  2. Dip Bar:

    • Purpose: Dip bars are useful for building foundational strength in the shoulders, chest, and triceps. They allow for a variety of exercises that strengthen these key muscle groups, which are crucial for performing a planche.
    • Benefits: Exercises like dips, L-sits, and static holds on dip bars help develop the necessary upper body strength and stability required for planche training.
  3. Resistance Band:

    • Purpose: A resistance band can be used to assist with planche progressions by providing support and reducing the load your muscles need to handle. This is especially helpful when you are not yet able to perform certain planche positions unassisted.
    • Benefits: Using bands allows you to practice harder variations like the straddle planche, tuck planche, and full planche with reduced body weight, enabling you to focus on technique and gradually build the strength to perform these moves without assistance.

Each piece of equipment serves to support different aspects of planche training, making them valuable tools in your journey towards mastering this challenging skill. They help minimize the risk of injury and allow for progressive muscle strengthening, both key to successfully achieving a planche.

Daniel Hristov

My name is Daniel Hristov, and I am from Sofia, Bulgaria. For the past 5 years, I have been pursuing street workout professionally, and I have made a name for myself as a world-class competitor.

I have achieved numerous world titles, including the World Championship in Moscow, Russia in 2021, where I emerged victorious as the World Champion. Additionally, I won the Street Workout Ultimate Battles and Calisthenics Cup competitions in 2022 & 2023 and placed second in the World Championship in Moscow, Russia in 2019 as the Vice World Champion. In 2019, I also secured the second position in the World Cup held in Hong Kong. In 2020, I was declared the national champion in Bulgaria. Those of us who practice street workout and calisthenics understand the significance of this sport in our lives. Each exercise holds great meaning for us, and we know that proper training and perseverance are the keys to success. If you entrust me with your fitness goals, I assure you that we can work together towards achieving them.

Daniel Hristov Planche

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SHAPING CALISTHENICS learn the most wanted calisthenics skills, planche and front lever PLANCHE PROGRAMS CLICK HERE FRONT LEVER PROGRAMS CLICK HERE Why Planhce Is Impressive

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