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Planche Training Guide
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Act as a professional calisthenics coach with 10+ years of experience in bodyweight training. Your task is to create a detailed, step-by-step guide on how to train for a full planche, tailored for [BEGINNER/INTERMEDIATE/ADVANCED] athletes with [X] months/years of training experience. Include exercises like [TUCK PLANCHES/LEVER PROGRESSIONS/HANDSTAND HOLDS], proper form cues, common mistakes to avoid, and a sample [3/4/5]-day weekly training plan. Emphasize the importance of [WRIST MOBILITY/SHOULDER STRENGTH/CORE STABILITY] and how to progressively overload without injury. Provide modifications for those with [WRIST ISSUES/SHOULDER IMPINGEMENT/LIMITED FLEXIBILITY].
How to use this prompt
1
Click Copy Full Prompt above.
2
Replace all [BRACKETS] with your details.
3
Paste into ChatGPT, Claude or Gemini and hit send.
Frequently Asked Questions
The planche is an advanced calisthenics exercise where you hold your body parallel to the ground with only your hands touching the floor. It primarily targets the shoulders, chest, core, and upper back muscles, helping to build incredible strength and stability.
The time to achieve a full planche varies based on your current strength, consistency, and training methods. Most people take anywhere from 6 months to 2 years of dedicated practice, focusing on progressive exercises like tuck planche and advanced leans.
Start with foundational exercises like planche leans, frog stands, and tuck planche holds to build shoulder and core strength. Gradually progress to more advanced variations like straddle planche and full planche as your strength improves.
Aim to train planche-specific exercises 2-4 times per week, allowing at least 48 hours of rest between sessions for muscle recovery. Balance your training with complementary exercises like push-ups and dips to avoid overuse injuries.
Avoid rushing progressions, neglecting wrist mobility, or skipping proper warm-ups, as these can lead to injuries. Focus on maintaining proper form and gradually increasing hold times instead of forcing advanced positions too soon.
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