Intermediate Planche Program

Learn how to get from a tuck planche to a full planche with the help of the Calisthenics coach Daniel Hristov and his Planche training programs

Straddle Planche With Resistance Band by Daniel Hristov

Learn how to get your first straddle planche and full planche

Whether you're aiming to master the straddle planche or push towards the demanding full planche, you gotta have a step by step guide to progress faster and safer.

Play the video to know more!

Planche Revolution

Master the Full Planche

Straddle Planche

Learn how to go from an advanced tuck to a straddle planche with a step-by-step guide and program.

Full Planche

Having trouble getting from straddle planche to full planche, don’t worry this plan will help you achieve this.

Advanced Planche Program

If you already have a straddle planche or full planche and wanna learn how to master the advanced planche skills, start with advanced planche program

Students Started Planche Revolution
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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.

INTERMEDIATE

Advanced Tuck To Full PLANCHE
69 One Time Payment
  • Intermediate Program
  • Advanced Tuck To Straddle Planche
  • Straddle Planche To Full Planche
  • Access To Community

Intermediate PLANCHE PROGRAM

Everything you need to know about Intermediate planche revolution Program

Who Is Intemediate Planche Revolution For?

The program that we offer has been specifically created to provide a safe and effective way for you to reach the straddle planche and full planche but also develop and enhance your strength. Our program is tailored towards those who have a goal of achieving the straddle planche and the full planche. 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 Straddle planche and full planche hold. This program is designed to be progressive and adaptable, so that it can be effective for a variety of individuals. By following our program, you will see improvements in your strength, skills, and overall fitness. You will be amazed at how much you 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 the next phase of the planche revolution, you will need to have mastered advanced tuck for 3-5 sec before starting this phase.

How long is the program?

The program lasts 6 months and gets harder each month to help you get stronger for the straddle planche first, then move on to full planche. It’s of course impossible to predict exactly when you can achieve each skill. That’s is why I have designed this program in the way that you are able to repeat it if you have not mastered the strength for the next phase

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 from advanced tuck planche to full 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.

Is advanced tuck planche easier than straddle planche?

Yes, the advanced tuck planche is generally considered easier than the straddle planche. The main reasons for this are related to the mechanics of leverage and the distribution of body weight in the different positions.

Here’s why the advanced tuck planche is typically easier:

  1. Body Leverage: In an advanced tuck planche, your legs are tucked closer to your body, which reduces the leverage acting against your arms and shoulders. This makes it easier to balance and maintain the position because the center of mass is closer to the point of support (your hands).

  2. Muscle Engagement: While the advanced tuck planche still requires significant core and upper body strength, the demand is less than in the straddle planche. In the straddle, your legs are spread wide, which not only increases the body’s lever arm but also requires greater strength and control to keep the legs lifted and body horizontal.

  3. Balance and Stability: The compact form of the advanced tuck planche provides more stability than the wider, more dispersed form of the straddle planche. It is generally easier to balance when your body mass is centralized rather than distributed.

Progressing from an advanced tuck planche to a straddle planche involves transitioning through increasing levels of difficulty by gradually changing the body’s leverage and requiring more strength, particularly from the core, back, and shoulder muscles. This makes the straddle planche a more advanced and challenging position to achieve and maintain.

Is advanced tuck planche easier than straddle planche?

The difference in difficulty between a straddle planche and a full planche is significant, primarily due to the body positioning and the physics of leverage:

  1. Leg Position and Leverage: In a straddle planche, the legs are spread wide apart. This wider position effectively reduces the leverage acting against your upper body, making it somewhat easier to balance and hold your body horizontal. The distribution of weight is more favorable, and the center of mass is lower and closer to the support (hands), which reduces the strain on the shoulders and arms.

  2. Muscle Engagement: The full planche requires more significant engagement from the core, lower back, shoulders, and arms because your legs are kept together and extended in front of you. Keeping the legs together increases the leverage due to the mass being further away from the support point. This position demands a higher degree of strength and endurance.

  3. Balance and Control: The full planche is more challenging in terms of balance and body control. The compact nature of the straddle position allows for slightly easier control and balance, whereas the full planche, with legs together, offers less room for error in body alignment and requires more precise control over your center of mass.

  4. Skill Level and Progression: Moving from a straddle planche to a full planche is often one of the final progressions in planche training. It not only tests your physical strength but also your ability to finely tune your body’s position and alignment.

In summary, the full planche is more difficult than the straddle planche due to the increased leverage, greater muscular engagement required, and the higher demands on balance and precision in body control. This makes it a more advanced skill in gymnastics and calisthenics.

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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