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The Best Progressions To Use For Planche, Front Lever, And Other Static Skills.
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5 Methods to Make Progress With Your Workouts Up Your Reps. When progressing your reps, add one rep to each set while keeping the weight and rest periods the same. Advance Your Sets.
When progressing your sets, add one set to your total while keeping the weight and rest periods the Decrease Your.Try doing a squat, curl, press to target the legs, biceps, and shoulders. Try a rear lunge with a row to work the back and the legs.
Compound exercises are actually a form of metabolic conditioning, allowing you to burn more calories and get more out of your exercise time. Those are just a few ideas on how to change your strength workouts.How to Use Progression in Your Strength Workouts.
A valuable way to bridge the transition from bodyweight core exercises to difficult gym workouts is by starting with a medicine ball workout. Medicine balls are a helpful strength tool that can be used as the next logical step after bodyweight exercises become too easy. The same exercises.Increasing the intensity of your exercise is one way to add progression to your fitness training.
You can apply this principle to your resistance-training program by increasing the amount of weight.What is exercise regression and progression? An exercise regression is simply an approach to decrease the demand of an exercise or movement.
Conversely, a progression does the opposite by increasing the demand incrementally through minor changes. There are many benefits to using regressions and progressions during a workout, these includ.If you use perceived exertion, you have to educate your athletes on what this means or you will not get the output you desire. My goal is to reduce what I call “wasted” reps and sets and workouts. I want training, not exercise.
Exercise is a component of training.The goal is to exercise between 20 and 60 minutes each session depending on your level of fitness, medical history and goals. The duration of your exercise is usually the first step in progressing your exercise program.
You should increase the duration before you increase the intensity. Back to Top .Do you want to progress your client’s balance program?
Balance is an everyday movement used from gait to walking up stairs. With age, balance naturally decreases; thus, integrating balance exercises is essential to every fitness program.Now, the most basic, generic, and common form of weight training progression works like this: Meet the prescribed set and rep goal for the exercise. Increase the weight being lifted for that exercise by the smallest increment possible. Meet the set/rep goal again with this new, slightly heavier weight.
“Start by writing down the name of the exercise, along with the weight and the number of reps, as well as the number of sets that are done per exercise,” suggests Medina. “This will create.In the fitness industry, everyone says they have the solution and their way is best. From all the information you might have wondered what is the true key to progress in fitness? The great thing is the key to fitness progress is actually pretty simple.
It lies in 2 things that you can start implementing today. The first is consistency!A very easy way to track your fitness progress is to take photos of yourself. This doesn’t just mean to take a before and after photo because fitness is an ongoing progress so there should never be an after. Instead, take photos of yourself every month or even quarterly.
At-home workouts take away so much of the time and effort that can be involved with other forms of fitness. You eliminate travel time and you don’t need to.Now, the most basic, generic, and common form of weight training progression works like this: Meet the prescribed set and rep goal for the exercise.
Increase the weight being lifted for that exercise by the smallest increment possible. Meet the set/rep goal again with this new, slightly heavier.Start in plank position, with your arms fully extended and your body in a straight line from head to heels. Keep your hands directly under your shoulders and maintain enough space between your feet so that you can comfortably balance your body weight.
Lower your entire body evenly until your chest touches the floor (or as low as it can go).
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257 comments
Oke i Will try this out.
Sunday: FL ROUTINE
Then i Will Grease the groove with 10kg pull ups from wendsday to saturday.
Starting point:
185cm 74kg
kind of ok straddle fl for 2-3s
1rep 37kg pull up (50%)
Results:
185cm?kg
?
?
I Will keep this Comment updated during these 4 weeks and I will be dead serious with my progress.
I really hope it works:)
Edit:
Week 1:
I just finished the workout, AND MY BACK IS DEAD
And one more thing, why i believe this workout will work is because people generally do like 3-4 sets of max FL attempt then they expect fast results. This is the first time in my life I’ve trained the FL so intensely. I don’t expect a perfect full FL after 4 weeks but I do expect improvement:)
And note I’m not a total beginner aswell.
Week 2:
A couple of days ago I got diagnosed with rotator cuff tendinitis. But I got the tendinitis from HSPU nevertheless today when I was supposed to train the FL routine my shoulders totally collapsed, and it started to hurt like hell. Sadly I can’t train pulling and pushing so hard the next months but I promise I will come back:( and I will get the FL.
Summary of Simonsters programming for static holds (min. 3:54)
Choose a progression you can hold 10-20 seconds
Perform 4-6 sets 2-3 times per week
Have 48 hours between sessions of the same muscle group
Additionally, once a week perform a maximum intensity 5 second hold, but not until failure
His particular example week:
Planche focus on Monday and Wednesday
Front Lever sessions on Tuesday and Thursday
For Front Lever: 4x15s Lever hold, 3×5 Lever Raises, 2×8 Scapular Rows (unilateral)
thats definitely not a beginners routine although im able to hold adv tucked FL for 20sec+ I only could do 5Sets of the First, 2 for 2nd,2 for 3rd and the last 2 I couldnt even do because I lost my strength for these
I like this routine. Short and sweet workouts. I’d rather workout 5x a week with a 30 min workout than 3x a week with an hour long workout
Such high quality content.
Thank you.
Looking forward to your progess series update climbing v4 to v5.
Thats what i need.
Thanks again
I have a request. Hopefully you can honor it. I have been listening to your podcast recently and decided to buy your book Thinner leaner stronger but mistakenly purchased the male counterpart Bigger leaner stronger kindle version on amazon. That’s when I noticed the price difference between the two books THINNER is 7.99 Bigger is 7.73 not only and I’m wondering what that’s about… but HERE IS MY REQUEST: I’d like to not have to pay more because I am a woman even if it is a penny, so could you price them equally. Thank you for your time. Be well.
My blood pressure is 135/80 mm hg
What should be best for me dash diet or keto diet?
Best video I have found so far about calisthenics. Thanks a lot for the help <3
could you do a tutorial about planche press? i can do front lever raises but the best straight arm dynamic for planche i can’t! its too hard! not even a tuck planche press with straight arms can u help us please?
Still four years later one of the greatest videos I’ve ever watched!
These videos need to quick. In a token tok era. Just get to the point quick. So we can do it. Then explain it.
I swear I am not a hater. I really value these type of videos. But most times I look at them RIGHT before I want to work out. So it would be great to apply this one quickly. But then the video is 8 min. Food for thought. That’s all. This is just opinion. Sometimes getting to the point quickly means more viewers
No joke after doing this workout once I’ve upgraded from a tucked front lever for 15 seconds to a advanced tuck front lever 10 seconds!
What is actually harder halflay planche or advanced tuck? I don´t understand why halflay is easier for me?
Can i start learning front lever if i cant do muscle up but i cand hold advanced FL for 15 seconds??
I like your videos very much. Very helpfull and professional!
So if i did a full body workout 3 times a week do you have to pick a certain amount of exercises? And do they haave to change each day you do them.
que buen video, buenas series, buenos, gracias por la rutina c:
no se si me pueda contestar no importa que sea en ingles…pero se puede entrenar todo el cuerpo diario en la calistenia a diferencia del gym, que es cada musculos siertos dias
It’s so beautiful where you train, every place. I know it is surreal in real life because this wasn’t recorded on a professional camera:)
This does very much work for strength. My bench and all lifts has gone up tremendously since lowering the reps and raising the weights.
However, I haven’t gained any size or really much weight muscularity. To gain size you need to work with at least 10 reps, 12-15 is even better with perfect form!
Use the new strength to gain size by periodically switching between the two styles of workouts. So 1 week of strength, and 3-4 weeks of hypertrophy workouts. That will have you gaining in no time. You cannot continually do high weight strength workouts, you will not only lose strength you will injure yourself….badly.
Should the planche and front lever be done on the same days… say one then the other (super set)?
Amazing and truly inspiring ���� Do you have Instagram? I’d love to follow
_I finished it but i was doing 5mins rest between sets
So i moved from advanced tucked to half lay_
Is long rest the main reason for not getting the full?
now I wonder why I signed up to go to the gym, if I always could go to the park ��
I’m gonna try this. Bro can I do this routine on monday, and train front lever even wensday and saturday in different ways?
Was wondering when you suggest moving to a new progression? And how long you suggest resting between sets?
E faço jiu-jitsu e a calistenia está aumentando minha força �� ��
Simón you can do malteses? (Not necesary súper wide grip, but wider than full planche), so you can bro??
What city is this in?
In my town, all I have are children’s’ playgrounds, and the things I can do are somewhat limited. There’s no pull-up bar. I have to improvise.
Thank you for all your wonderful help! I am doing this workout every two days to let my muscles rest. I can’t wait for the next stage to be released!
Welcome back Mike. Thought of you, was in town for the Army ten miler recently.
I’m surprised that you used smith machine to do squats, coz smith machine is prone to cause a lot of injuries and imbalances.
So today i tried this workout
Its absolutely impossible to do 20 sets of each exercise. Maybe if youre the world record holder in FL. after the first three supersets i was absolutely out of power. I did 6 sets because in the supersets i wasnt able to do more than 3 pullups. Then i did 5 sets of the 3rd exercise with 4-5 reps which were very bad form. At the 4th exercise i wasnt able to do 1 slow negative because i was absolutely out of power. I quit the workout because its absolute shitty. I an able to hold the FL with one leg for 4-5 seconds. This workout is fake dont try it because it will take your motivation and you will be frustrated TRUST ME!
I can not understand it why people make such videos to demotivate others
Your disgusting
Quality quality quality. Thanks. Can you please do how to achieve pike. My lower back always has a bend.
5:26 Ham Bridges??
I am pretty sure those are “Half Bridges”.
Should I do all these in one workout session or divide them into the muscle groups like he did?
Do never use one leg!!!
Tuck planche
Advenced planche
Super advenced planch
Straddel planche
Full planche
I attempt to make the plan for Planche, where I come up with 4:
1.planche holds4*15s
2.Planche Lift3*5
3.leaning Forward3*10
4.Scapula pushups2*10
what would you say?
Man that 1 min between sets kills me…on the 8th setof the superset i’m barely abel to hold for 3 sec the form
The best calisthenics video I think I’ve ever seen, love the fact you do it all in nature that’s one of the things that drew me to it in the first place. Class video.
Good info but I think it’s kind of boring you just sitting there, maybe showing some workout footage over the dialogue would be more interesting?
It’s just Pilates, mate. And yes, it looks easy, but it’s not.
Hi Mike, what’s your opinion on deadlift programming in terms of how many working sets per session should a lifter do? Thanks:)
Great Suggestion! Please, more on core stability and gains. Thanks.
Do you ever use any “drills” or “games” while climbing easier problems, with the purpose of making you a better climber? Perhaps climbing the problem with as few moves as possible, or not touching certain holds on the ascent/descent? I would love to see a video on this topic, if this is something you recommend for beginners.
You guys are crazy a beginner cant do the first hold in the exersise
One question:
You often say something along the lines of “volume is the biggest component when it comes to hypertrophy”.
On the other hand you repeatedly said, that the rep-range isnt as narrow as one might think, with similar gains being possible whith 12-20 reps instead of the typical 6-12.
Now a weigth one can perform 20reps with barely ever is only 1/3 of the weigth one would use for 6 reps. Its probably more like 1/2 at the very most.
This results in a total volume of
20×sets×1/2maxweight = 10×sets×maxweigth
In comparison to
6×sets×maxweigth.
Therefore 20reps has at least 1.5 as much volume.
My question now is: why should there then be similar gains and shouldnt i always try to aim for the higher reps?
I usualy try to stay within 8-12 reps and when i reach 12 reps i increase the weigth a little.
But even by only increasing it a little i go back to 8 or maybe 10reps. Lets say i benchpress 225pounds for 12 reps (i dont, but just for the calculation). Then i increase the weigth by 5 pounds for a total of 230. With 230 i can only perform 11 reps, therefore loosing 6,7% of my total volume. How is this then progressive overload?
How does this add up?
warming up for a hand stand, yeah let me warm up to walk while im at it. lmfao
This is bullshit about the transverse abdominus increasing core stability. It was based off some very bad research from Australia. Another one for Greg Doucette!
I am not able to do even 1st stage of planche by folded legs I need to take support of my elbows with my knees. I don’t understand which muscles to train for planche.
Nice video that is definitely helpfull. However one thing is not so nice: the hairy armpits. Please make sure the next time we do not need to be distracted by this. It looks better without and is also much more hygenic.
Can u plz make video about abbs… That is also full all excersizes…. 18 or 20 types. From starting to end…. I mean wake up and streching and warmnup then exercise…. Like that all….. Chest and back and biceps and triceps like this… One day one excersize….. Plz
60 seconds holding my abs firm sides firm and arms and legs up. Easy.
20 seconds later.
I didn’t even know the muscles that are hurting existed.
Thank you.
Hi… Can u plz reduce amount…. 100rs I. N. R…… India. Plz
Hello
I couldnot do the handstand back to wall even though I am sure of my strength
My leg high fives the wall and I end falling after 1s
I can’t get enough of your videos dude. Your explanations for each exercise and even including common mistakes to avoid — you are so detailed. Thanks so much for providing the content you do.
Loved the video. Thank you.
I want to ask though for future video can you show how to properly do floor crunches with lifted shoulders (not touching the floor). I am understanding that this helps engage the core more… but i cant seem to do this properly without straining/fatiguing my neck… and idk why…. ������
It’d be much appreciated. Thank you in advance.
My bmi is 33. I see a feasible learning curve i can try here. Thanks for details. Let me try
Кстати вопрос: обязательно сокращать лопатки во время виса, как делает Освальдо Лугонес?
Thank you, ive wanted to start for a while but cant now. Will add to my playlist for this stuff.
Can you please upload a video for leg posture correction, or how to rectify the knock knees ��
Oh man, my whole body shook trying the first level of this hold and my lower back started aching. So that’s the muscle that’s been hurting! Thanks Jeremy!
Skilful instruction; excellent camera work for an essential whole-body development: adding this to my New Zealand training plan immediately. I’d lose the necklace,
though.
Hey guys. Thank you so much for your content. It would be great if you include this kind of training vids in your assessment app. greetings from germany
I put spiders, lady bugs, mosquitoes, etc in my pre-workout. Didn’t help and tasted awful.
My AIRROSTI doctor just today prescribed The Dead Bug exercise to me. Great timing Jeremy!
I wish u were born as my brother so that I could build muscles under your supervision and guidance for free…����
How to implement strength training to the schedule you give at the end of the video?
Yo, this definitely helped me make some progress! I had been debating whether to try it or not for a long time, but glad I did:) If anyone is still looking to try it out, a friend and I did a review + before and after videos https://www.youtube.com/watch?v=OqgzS5P0aNc
I have question how much rest time do you recommend between sets?
I have the full front lever 3 seconds and I have tried many different training to have results. I am stagnating and looking for a hard and effective routine to have the best results in 3 weeks because I have a competition in 3 weeks. I hope this training will work on me, I hope so. Otherwise very good video ��
Took me just under a month to go from 0 to getting a 15 second front lever hold, I used the tucked lever progression almost everday 3 sets 10-15 second holds, also with all the pull up work and chin ups I keep my legs in front of my body in a semi L sit, now I’m working on the Planch about 3 days in I feel miles of but if people want me to I’ll update
Pure Information, you just earned a new subscriber brother, keep up the good work
I make like this:
1&2 exercises 5 series max
3 exercise 5 series max
4 and 5 the same.
After repeat this circle.
I just want to do every exercises. I think if I make 1&2 exercises 20 series, I will be not able to make more exercises.
say i want to do this full body workout 3x a week, do i do all of the back/biceps exercises and all of the shoulder exercises and all of the chest/triceps exercises etc…?
tnx u so much! waiting for the next stage! greetings from Colombia!!
Tu aurais une routine ou un programme sur plusieurs semaines stp merci
Can you please explain to me what 10-20 supersets is? And do i have to do exercise 1 and 2 before the superset??
This was learning and helpful. Your calming teaching is really helping.
Can I do other pull exercise during the days I’m not doing the routine?
Thanks! ❤️
This really worked for me
Now I can hold the front lever for like 5-6 seconds��
You dont need strength, I look decomposing and can hand stand indefinitely.
Superb video. Love your insights on programming. I bought your Planche program last week…highly recommend it to anyone on their planche journey
Combine that with bird-dog and you’ll lit up your core good.. with added shoulder mobility
Very good, thank you! Personally I can concentrate better without the music. Everyone is doing background music all the time, I find it really annoying. Am I the only one? Thanks again for the video
One editing tip, I think it would be better to have the “correct” version of the exercise under the incorrect one.The eye goes from top to bottom. It would feel more natural to have it under, as this is where the eye “rests”
Great video! I’m glad you starting with the very baiscs first and didn’t rush anything.
I’m learning how to go from crow pose to handstand but without kickup it’s pretty hard. Any tips?
Great material! Also excellent music choice. Reminds me of ashtar desires
Is the reverse crucifix pushups supposed to be felt at the bottom of the arm?
Greetings from Moscow, Russia. This is the best training video. I want to put on a hoodie right after viewing and go to the forest for horizontal bars and bars. But unfortunately, we don’t have any in the forest. You have such a wonderful arrangement in the forest. I am happy to train according to your programs. Health to you and more of these useful training videos.
For the planche I can only hold the tuck planche for like 10 seconds. What would be a good alternative when wanting to hold for 20 to 30 seconds?
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If someone wants to copy the workout plan here you have it
Calisthenics workout:
WARM UP:
a few minutes of light jogging
dynamic warm up/preparation
(a couple of rounds with around 10 reps each exercise)
Walking knee pull
Walking high kicks
Hip mobility
Squat to stand
Arm circles (small/big, forwards & backwards)
Lunges with rotations
Jumping jacks
Some lighter push/pull basic moves/sets before the actual exercises of the workout
Back & biceps:
Pull ups & chin ups (pronated/supinated grip alternation)
Hanging curls / head bangers over or under bar (exercises to give the arms some extra challenge)
(Isometrics as progression/alternative or just for some more work)
(Back extensions)
Reverse hyperextensions (back extension alternative when no specific back extension equipment/bench available)
(Straight or bent knees)
Shoulders:
Pike / shoulder push ups (challenge/progress by the feet elevation)
Reverse crucifix push ups / assisted victorian cross (focus on control & the rear delts)
Inverted rows with elbows “high & out” (focus on rear delts & squeezing the shoulders)
Legs & glutes:
Jumping squats
One leg/pistol squats (assisted)
one leg alternatives & progression
Hip thrust
on leg-variation
glute/ham bridges as variation or alternative depending on equipment available
Bulgarian split squats
One leg calf raises
Chest & triceps:
Plyo push ups
Straight bar dips
Dips (using alternative equipment e.g. corner of balcony)
Staggered push ups
Alternating / side to side push ups
Decline push ups (adjusted by the height of feet-elevation)
Tricep extension push ups (for some additional focus on the triceps)
Abs & core:
Hanging leg raises
Hanging knee raises (easier alternative when doing bar-variations)
Alternating/crossing toe touches
Plank variation: knee to opposite elbow
Side plank rises
Seated jack knives
Reverse crunches
Examples of progresion methods & variations
improve form/increase ROM (longer range of motion)
increase challenge/difficulty level(1 leg vs 2 legs etc.)
increase reps (add one or a few reps to sets)
increase sets (add another set to one or more exercises)
decrease rests (shorter rest between sets/exercises)
increase of exercise/s (add one more exercise to a certain workout)
increase resistance (additional weight & continuously increasing it)
Slow and steady! Small (but continuous) changes over time.
Make sure to work well with the forrm & quality before increasing reps/sets or using additional weight and so on.
Master what you’re currently doing before moving on. Step by step.
Workout examples & structures (always warm up first!)
Intermediate level (around 1 3 minutes rest between exercises):
(More challenging routines around 30s 2min rest)
Back/biceps:
Pull ups: 2-3 sets, 10-15 reps (10-20 reps more challenging)
Chin ups/grip variation: 2-3 sets, 10-15 reps (10-20 reps more challenging)
-Back extensions (or reverse hyperextensions): 3-5 sets, 10-15 reps (optional: hanging curls/head bangers: 2-3 sets, 8-12 reps
Shoulders:
HSPU: 5 sets, 8-15 reps
Pike / shoulder push ups: 4-5 sets, 8-15 reps
Inv. row (elbows “high”) & / or Rv.crucifix/cross: 4-5 sets, 8-12 reps
Chest/triceps:
Dips: 3-5 sets, 10-20 reps
Staggered push ups: 3-5 sets, 8-14 reps each side
Decline push ups: 5 sets, 10-15 reps
Plyo push ups: 2-3 sets, 10-12 reps
Straight bar or standard dips: 2-3 sets, 10-12 reps
Side to side push ups: 3-5 sets, 8-14 reps
Decline push ups: 5 sets, 10-15 reps
(Optional): tricep extensions 3-5 sets, 8-12 reps
(Intermediate cont.)
Legs/glutes:
Jumping squats, 2-3 sets, 8-12 reps
Pistol squats: 2-3 sets, 8-12 reps
Bulg. split squats or assisted one leg variation: 2-3 sets, 6-10 reps (with optional alternation between workouts)
Hip thrust: 3-5 sets, 8-12 reps
Calf raises on platform (one or two legs): 5 sets, 10-15 reps
Abs/core:
Hanging knee raises or seated jack knives: 3-5 sets, 8-12 reps
Hanging leg raises: 3-5 sets, 8-12 reps
Alternating/crossing toe touches: 3 sets, 6-10 reps each side
Reverse crunches: 3 sets, 8-12 reps
Plank variations: knee to elbow & side planks, 3-5 sets, 8-12 reps
That’s exactly what I’ve been looking for! Thank you so much. You’re such a great inspiration for every bodyweight athlete. Keep on going with the good work:) Saludos desde Colombia c:
I’m sorry but I’m not understanding this. How is a person with severe Osteoarthritis in both knees able to do these exercise, I have bone on bone in one knee. I am able to walk miles, but can’t do stairs, squat or leg press, These exercises would tear up my knee. Quite frankly I was very disappointed in what I saw in this video. I agree exercise is needed, but don’t see how a person like me could perform such movements. Not unless I wanted to invite serious pain and injury. So I have to do walking in a pool for strengthening. Where the water resistance is my leg weight training. Isometric leg exercises. Walking.
Mike could you make another body fat % video because your first one I feel is outdated and confusing
First week of this workout done. I’ve made it a 3-split and what should I say…. this fucking rocks!
I really have to thank the guy that made this. So beautifully put together. Just showing you how to train and sharing his knowledge with everyone.
If anybody is hesitant about trying it, here’s my tip:
Go for it! You won’t regret it!!
Hi guys, I’m not a hater, but I have to say that this workout doesn’t really work. I did it not for 4 but for 6 weeks, and I didn’t see any results. When i started i was at the adv tuck, 25″, and straddle, 2″, after the six weeks I didn’t progress that much, my straddle is now 5″, yes it’s something but not that much, not what you said. Don’t waist your time with this kind of workout, just train normally, work ok FL like 3 times per week, not only one
Surely in today’s world, flying guests won’t add ‘that’ much more value (vs the extra costs involved) than it would if they were on video chat?
I did my first 10 second handstand today!! i started at the beginning on april and i followed all ur steps and they made me reach my goal!
I’ve been following the BLS routine for the last few weeks and I’m loving it. First time I’ve ever joined a gym and I’m hooked. The book is amazing and I’m really impressed that you referred to Mark Rippetoe on technique. All the links to the technique videos are really helpful from Alan Thrall and Scott “bahbell” Herman.
Progression is key, the single most important thing that has helped me in my first 6 months. Log it down and beat it next time. Easy as beginner!
Planche doesn’t have progressions such as tuck or one leg. You need to do it with bands.
I think u need it more than us ���� ur body still look the same as 3 years ago and ur chest looks like undeveloped chest.
wow, you work on any cirque shows? backdrop is vegas! and you make it look sooooooo ez!
Hello,i want to ask if i must strart with 1. Exercise to 5.? When i do first 2 exercises then i am not able to front lever raises,can i start with it?
I think you already talked about the pros of doing handstand for climbers in another video, but I can”t remember which one. Can you explain why in another video?:) Btw you do an amazing job, I love the atmosphere in your content.
brilliant!!! Psyched to have a new project for the next weeks of quarantining! Thanks for the great video!!!
Us a front squatter this was so easy. The reason people are weak because they simply don’t do front squats.
Just like you taught us at Awaken sir! Thanks so much for putting these together for us!
Hi Jeremy, can you also post what kind of stability excise you will do
A month passed and i didnt get my front lever, i was like so sad but convinced myself that the minimum of time i need for front is 4 months until i made an attempt today and actually held a front lever for like 5 seconds form is not satisfying but its a great motivation for me and im willing to grind for a beast front lever as i learned that hard work pays off
Thanks guys for not only helping me achieving front lever but also because you taught me a lesson in life ❤����
Jeremy bro you make all these gains videos but I don’t see any on you bro what’s going on
Can you share on how to control breathing while planche or front lever?
Each time I need to be motivated I watch this video. Thank you very much mate!
Tnx for this video..I tried 2 months ago by doing push up only and now i build big chest and triceps..yesterday I tried also pull ups and yes very effective for back workout..check out my video guys
When i try going from advance tuck to piked straddle, my right shoulder will usually pop and I’ll fall to the floor. Is that because my anterior deltoids are too weak?
Can you do the dead bug exercise everyday? Or is one day rest between better?
Gonna try this tomorrow because my blisters are hurting today
Can you give an example of the push/pull split? i train pull on monday, rest a day en then push, rest a day and then legs
Wow! Very good! La verdad este man supera a cualquier otro videos, mi like y mis respetos, buen trabajo y ejemplo a seguir ��.
Premettendo che tengo 30 secondi di isometria in advance tuck e 15 in one leg, ho cominciato ieri questo allenamento scalando di propedeutica in quanto eseguire esercizi in massimale con 1 minuto di recupero è impossibile.
Aggiorno sotto questo commento di settimana in settimana i progressi e il risultato finale
4 sessions over 4 weeks to achieve front lever seems a little bit unrealistic i would say.
Another easy progression which worked for me is 3 sets of 5 and on my last set I’m pushing for 7. If I hit 7 I add 10 lbs on the bar next week. If I hit 6 I add 5 lbs next week.
How about the rest time between set? How long should I rest between set?
I can only do tuck front lever and hold it for 5 sec. Will this routine give me any progress?
so informative and well delivered, loved it, thank you! alsoyou have a very pleasant voice!
Great video! Really looking forward to the intermediate episode of this series:)
That cake tho. Thanks for these helpful tips. I’ve been wanting to do handstands for a while but have never done them and this vid helped me out so much!
I like the músic, please let me now the Song name and grup thanks
My biggest problem is that i can’t open my legs that much, so my straddle planche looks like slightly open full planche. Thus I do one leg, it’s really comfortable for me and I can get twice as much time then doing “slightly open full planche”.
I’m trying to flex my other leg more and more, making it straight, till I reach full planche. But also I’m trying to do the straddle, I’m at 5-10s of 70° straddle. And around 15s One leg.
My question is, is the straddle planche worth of doing for me, or not?
Workout is for 1 minute only.
Then why the video is 8minutes long…��
If you’re starting off with ADVANCED tuck front lever, your pulling strength is already substantial enough that you should’ve mentioned that to begin with.
Can someone please explain this routine in detail, for example what is counted as 1 set and should it be done circuit style and rest times, that kinda stuff. I think it’s still pretty confusing for some people, hence they’re not seeing results
Great videos! Inspiration for me to learn a handstand some 10 years after I was taught the basics (didn’t have half the strength or courage to do it at the time, I think)
Great video! Don’t know if someone already asked… I’m a beginner, in general how many trainings do you suggest? Once a day? Thanks!
Guys, don’t fret over details… More degrees of leaning forward= more strength, doesn’t matter what those legs do,
Just train and you will be rewarded, feedback is for the week minded;)
Top notch video as always.
I also find your poised, measured tone super comforting and calming which I appreciate amidst this craziness.
Should exercise 1 and 2 be two separate exercises then combine them after?
I achieved this in 3 weeks with this workout Thank you so much!!!
А если 2 раза делать в неделю результат от этого лучше не будет?
This was helpful. Thank you. I have one question. Why, as a female, do I need to stick with the 8-10 rep range? I HATE high reps. I prefer 4-6 reps with very heavy weight in proper form. I have read Thinner, Leaner, Stronger, bought your meal plan and did the 90 day transformation with Roger Tsen and have lost 40 pounds and 7% body fat in less than 6 months, but still can’t understand why females are at 8-10 reps. I am doing it on my own now with the goal to lose 5 more pounds, see abs in any light, so I need to make sure I am understanding how and why so I will stay on track. Is there a physiological explanation for females doing 8-10 reps and males at 4-6 reps?
Hey, each time I let go of the bar because i can’t hold myself up anymore, does that make one set?
Our flooring is tiles and my hands is sweating and I get slipped
How much pain should someone have during the exercises? Using xRM is great to train with, but if the patient complains of too much pain than it’s less ideal…
Hello, i have a question…
what happen if i do this routine twice a week, is bad, or it is just not necessary two times?
Bro If i want to train for static skills
Should i stop pull&push routine or not
I’m asking, is this only work if you have a false grip when you’re doing it?
NO LITTLE J. SITTING BEAR YOUR BUSTED LUNG AND WOODEN LEG ARE IN DANGER.
WATCH OUT EH!!!!!!!!!
Simon, wouldn’t you say that I need to achieve a solid handstand hold before trying to seriously pursue planche?
Now after so many minutes of bullshit they show workout which has really disinterested me watching workout videos and am watching him since my 12th grade that is 2013
oh man i can hold my front lever for like 5 secs and i tried this workout till the end, This workout made me sore as fk and Im sure it will make my progression way faster, great workout
I can’t believe no one is gonna give you credit for the Cool Runnings reference in there. Great video man, thanks!
Your legs are not at “90 degrees” at all though, I’m confused…
If i cant do all at once can i Split it in two trainings in one day
Great video Simon.How much rest would you recommend in between the 4-6 sets?
I’ve literally just read Bigger, Leaner, Stronger and watched a lot of your previous podcasts but that’s the first time I’ve heard you suggest to stop a work set 2 reps short of failure. Is this a new recommendation or you always held this view? If you’re pushing to progress isn’t it better to get those extra 1-2 reps to hit the full set and then progress up in weight or you think ALWAYS leave 1-2 reps in the tank?
Man this is the plateau-breaking excercise I didn’t know I needed! Excellent!!
Thank you for the video. Can you share some exercise on how to strengthen the stomach muscles
as always a really good, well researched video i loke your videos mate =)
My question is: how is a handstand relevant in a climbing context? I mean, its an impressive human trick, but how exactly is it relevant?
bro i couldn’t keep with the negative front lever should i keep doing this routine?
Morning brother plz teach the workout of middle back hip because it takes pain some times when I doing work out do you have any idea for that plz teach us kindly request man could you?☺️
What do you mean with 10-20 sets? Is to do all exercises 20 times??
Brilliant video! Thanks for sharing. I do have a question. After you kick up, how do you control the speed at which your legs come down to the floor? While practicing, my legs would drop down suddenly. How do i control the pace?
Where do you live man!!! Such beautiful and mesmerising location
Just did this for the first time. Was so hard! But i enjoy hard workouts and im sure this will help������did some of these (raises and one leg thing tucked because i was so dead i jjst couldnt do with straight body:D
Single leg may help towards straddling, yet so does frog holds
I’m guessing the 103 down votes are from the owners of the other workout channels.
I will start this routine tommorow and post comment each week to tell you my feeling.
Thanks for this video Jeremy. I would like to see abs and core Home work out video. Also I would like to know your views on exercise such as Mountain climbers, Burpee, flutter kicks.
Which is more effective, full body or pullpushlegs training?
Exercises to: promote shoulder retraction,to rectify protraction and also ankle mobility/ flexibility
Anyone who can follow this workout and do 10 sets per exercise and minimum 4 reps to failure should be able to already hold the FL for 10 seconds, because this is an extreme amount of volume and its extremely hard. I can barely hold a tuck at the end of this
Training these progressions plus hspu, handstand, bridge and v-stit progr. Is hitting most of the upper body muscle for me. Do you think this is a legit upper body workout? Maybe add pull ups and push ups?
Is is basically doing a posterior pelvic tilt while in the dead bug position?
The negatives should be done in reps? Or just one solid excentric
Good GOAT91ful two finger pull up ☺���� try it young man old school tip ��
Thank you for the video. Can you share some exercise on how to strengthen the stomach muscles
Excelente vídeo, todos los ejercicios son ejecutados a la perfección.
So true. Working with levers needs some creativity but it’s possible for sure!
I think it would be useful to talk about fall technique as well if possible
can you upload a video for best body stretch. its help us for the learning. thank you.
can i train with routine with no front lever raise and the one leg front because lm cant do that?
4:20 why do I always want to stretch in that position after a handstand hold too?
So Inspiring��..No Drama��..No Running Commentary..��…Action! Action!Action!
do u think it is important to consider distance between 2 legs during leg press? because i found that wider leg distance is pain-free than doing the narrower one. what do you guys think?
The video podcasts are so much better than just audio! Nice to see you ������
What is your thought on early stage OA rehab in relative younger athletes? Some studies suggest that weight training is associated with increased incidence of OA, other studies rather describe a protective effect.
I am at the end of my week and im already able to do the L although its not as good as it could be i strongly recomend this considering it took me a week for a huge progression i do do it evry day tbh and i aim to do around 20 reps plus sum extra core workout like leg raises and stuff like that i really dont know weather ill keep consistant and get the front lever ill try but as far as progression goes this is legit and like i said would strongly recomend. Thanks you guys for the routine.
Reverse Victorian cross I can’t believe their is such an exercise
Всем привет, скажите есть чат программы SOTKA в Viber или WhatsApp?
Immediately liked for being one of the few climbing channels who made sure to encourage warming up.
I remember the taxi I took about 40 minutes to get to school when I was a bit younger and watching your podcasts were GREAT.
Thank you for quality content.
Whys my chest hurt like kinda rip my muscle in my inner chest
Doing these preparations makes me wonder if it is correct to look on the floow between the thumbs, or it’s also good to keep the gaze straight, parallel with the ground?
This is easy. It’s pilates. Keep the abs tight (as if about to get punched/mma hit) then use leg weights & pair of 5lbs, 10lbs, 15lbs dumbbells.
VIDEOS LIKE THIS ARE IMPORTANT TO MSE. tttttttHE SSELDOM TRAINED MUSCLSES ARE IMPORTANT AND IF WE ARN’T MADE AWARE OF HOW TO TRAIN THEM, IT DOESN’T GET DONMES.
I have to walk an hour to the gym. Would that count as my warm up?
Been doing this exercise for a while and I can attest that it really helps with strengthening the core and allowing yourself to continually lift consistently with good technique but also to build strength
His warm up is my whole training. And still having hard time to finish properly.
Oh Man! I have to follow your lead and try this. Thanks for sharing. ������
Hi Simon,
the scapula rows at the end of the front workout are interesting. Gonna try this.
You and Daniel from FitnessFAQs are 200% clean form for your moves. The tutorials are solid
4 WEEKS HANNIBAL FOR KING PLANCHE ROUTINE!!! Check it out too 😉
https://www.youtube.com/watch?v=38xRospmz9Y&list=PLojidQ8-6nJk4vOrJe2rc_XKnw6Ssuu59&index=10
Other videos lot’s of talking for nothing… Here no talk, just training, perfect form, just for the love of sport, pure athlete, thanks brother.
Awesome vid, very clear and well articulated!
Keep up the hard work, brother xo
I am able to hold about a 12s advanced tuck. But when I do routine, at the 10th set onwards I cannot do Inverted L sit pullups and must change to tuck lever hold and pull. I have done this for 2 weeks already, should I continue or is it too soon for the workout?
Can I do this routine twice a week?
3-4 days rest is enough no?
Or maybe I do 1 day/week FL all max and 1 other base work 200-300 pull ups and dips 5-10kg with 3-4 days rest in between?
Cause when I do my base my back is not sore at all only arms so it will go great with FL. Can I do this?
Nice work. Have liked and subbed. Think ill pick the book up too.
I am really looking forward to the next level podcast:) I wish Mark rippetoe is one of first guest:D I love podcast with him:)
okay im sorry but could anyone here explain this routine a bit better because I don’t fully understand how it works and what I mean is when he says 10-20sets with the 5 exercises does he mean your supposed to do all 5 exercises 10-20 sets in one day?
This video has changed my life, rather brought it back on track. I’ve split this over the week. I hence, have no excuses to not workout in my tiny room
Ok so, as i‘m curious if it works i will try it. I have the mindset „can‘t be worse after the 4 weeks“. My current progression is around 10 seconds advanced tuck front lever. I can do like 18-20 pull ups. So, thats it! I will be back in 4 weeks and tell you how it went!
he took 8 min to tell 1 nib if exercise……………Very Good
Renew all training sessions from scratch and enter the professionalism and developments of this 2020 of new, useful and correct exercises. Thank you for explaining to each exercise by checking and correcting errors at the same time, very beautiful. I wish you success in future youth.
Any tips for the pike pose for people with tight hamstrings (other than stretching)? I have avoided doing the pike hold because my lower back rounds and my hamstrings are tight, keeping me from have straight legs.
Absolutely love the gym that Jeremy is working in.
Trying this after watching the vid and you can really feel the core working. It actually nearly gives me cramp in my lower back
So is transversus abdominus just another name for obliques? On the skeleton model it looked like the oblique area.
This explanation is way easier to understand than in the book.
I am only at doing walled pike down and can only hold up for 30 seconds. I am working on my upper back, shoulders, wrists strength by up dog and bridge, too. How much time should I hold walled pike down pose before the next step?
I tried your workout plan, but already had to adjust it. Since Im so heavy, I try to do the warmup and the pike-hold to build the strength first. Will see how long it takes me:) Thanks a lot for this video!
Hiw often would you train per week? Daily?
Great video!
Just incorporate Pilates a couple times a week!
Great pre-workout, but honestly, who will attempt this in public gym lol
one time i was desperate for pull ups so i found the nearest branch. snapped off and fell i saw my life flash before me LMAO
I knew you’re monster strong but I reckon there was an error in video editing. After you display the straddle planche then it went to full front lever (not full planche).
Hey, great vid man! I’m not sure if I missed it or what, but how many times should I practice these exercise per week?
Did half the exercises once a week and it worked. Do front lever gtg after the fourth week
Hey mate, i have winging in my left scapula. Is it safe to do the progession. Will it help in my scapula mobilisation?
Soooo I need to do 10-20 sets of each exercise? How much rest between the sets?
Very helpful! Your form and technique is awesome/ nearly perfection. Thank you for the tips and motivation Simon.
Please bring back the Q&A video podcasts, those were the best:)
Idk if u should believe, i was training fl for 11 months and 16 days until i get full, 1 month isnt enough, anyways, nice vid 😉
“you should feel firmness on your abdomen”
Lemme stop you right there, buddy
Is the Little Black Book of workout motivation going to be released in Apple iBooks?
What level should someone be in order to do this routine? My level is 15 sec advanced tuck FL
I am very happy to look back in your channel and find 500k more followers, you do great quality trainings free equipment free lies free goodlooking, Only Quality. You inspire me in the past… 5 years ago
It’s been along time since i found this routine it helped me befor to get it in less than one month, and now i want get it again, thank you
Is it suppossed to be 15 20 sets for every exercise or for the whole workout?
Thanks for this video. But how often should we do this excercises?
Hi Jeremy. Great video! Stuard McGill who I am sure you are familiar with, recommends a slight neutral position with abdominal bracing (not hollowing) in the lower back when doing his “curl up” core move so as to avoid putting pressure on the spine. He doesn’t recommend flattening the back. Wondering what your thoughts are on his position? Here is a very detailed article that suggests that abdominal bracing, rather than hollowing (drawing the stomach in) is a better approach for activation of all three abdominal core muscle groups. https://www.ptonthenet.com/content/articleprint.aspx?p=1&ArticleID=MTkyOSBFNThJZFBMZTB1UWJBNVBFckZaRTl3PT0=
Good video and a fantastic exercise this one. Combine this with the Bird Dogs (without arching the lower back of course i.e. maintain good form throughout the range of movement) and you will have a bulletproof core and alleviate and lower back issues.
The best trainning video ever! Nice job man! And thank you for share with us! ✌������
No se ingles lo acabo de ver y solo puedo decir que este vídeo. Is perfect
Hi, it is great to see my name at the begining of your video.
Thank you for the tips, I started learning the handstand recently
first time trying and trying to kick up is a bit scary and i instinctively go back down
Muladhara, Svadhistana, Manipura, Anahata, Visuddhi, Ajna, Sahasara 😉 Piece inside and outside
Hey man, great video!
I’m gonna start on this, and will hopefully learn the handstand soon.
I also train with weights if I were to focus my strength training to assist in this position, what muscles do you recommend focusing on the most?
Keep up the great work: )
Hi! I’ve been following the channel for a couple months now, thank you for doing this.
Can you explain HOW handstand is a proper training compared to push / pull method for climbers?
Of all of this hi my name is this and that, Welcome am gonna show you, and then talk 3 minutes of the 4. You my man, you are a true Gangsta.
Went down to read the comments and noticed you just published the video ��Great content, as usual. I’ll start practising handstands, it seems like a natural evolution after rock climbing for a while.
Do you also climb with rope (natural or gym) or just boulder?
This is the first video I see where they recomend squats and lunges for OA.
Hello Guys,
I’m first year in PT school at Fontys University in English Strean.
Your videos are really helpful.
Thank you for your hard work!
I wish I become one day such a good physio like you!
Greetings
Valentina
I planned my training around your previous videos, where you said 3-4 sets of 10-15 s holding the position, but why have you increased it to 15 to 20 s and 4-6 sets now? That’s just harder to combine for me with other trainings that I would do after, like HIITs to lose body fat or eccentric exercises (like pistol squads, push ups and pull ups) to get my whole body strong and not just develop these techniques.
Hey! So today was my first time attempting these exercises and I couldn’t (like at all) so the chest to wall walk, nor the hold (since i couldn’t get to the wall). Any tips on that? Would I still be able to improve and progress even though I can’t do it?
Also would be nice to see you showing work outs and quality technique in gym! Thanks for all you do!
Здраствуйте Антон из канала WorkoutRussia яб вам посоветовал снять видео на тему” Как научится держать уголок на брусьях пошаговая инструкция”.Мне бы было очень интересно но и другим людям тоже!Подумайте над этим советом Пока!
So in other words, we need to realize our current progress and address the weakness (or working around it).
What do you guys think about using blood flow restriction? It’s a unique way to strengthen the quads and it has been proved in a RCT.