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iliesse planche routine

The document outlines a structured training program for achieving the Planche, divided into four levels with specific exercises, rest times, and set combinations. Each level includes a Combo Method, Muscle Strengthening, and Dropset Method to progressively enhance strength and skill. The program emphasizes various holds and push-up variations to develop the necessary muscle control and strength for the Planche.

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swatsoilder051
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973 views2 pages

iliesse planche routine

The document outlines a structured training program for achieving the Planche, divided into four levels with specific exercises, rest times, and set combinations. Each level includes a Combo Method, Muscle Strengthening, and Dropset Method to progressively enhance strength and skill. The program emphasizes various holds and push-up variations to develop the necessary muscle control and strength for the Planche.

Uploaded by

swatsoilder051
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PROGRAM LEVEL 1: PLANCHE

COMBO METHOD

Number of Sets Combo Rest Time


X1 Tuck Planche Hold 2s → Planche Lean x2 → Knee Push-Ups x3 3–5 minutes
X1 Planche Lean Hold 3s → Incline Planche Push-Up x2 → Tuck Planche Hold x3 3–5 minutes
X1 Tuck Planche Push-Up x1 → Planche Lean x3 → Max L-Sit Hold 3–5 minutes
X1 Planche Lean x4 → Tuck Planche Hold 3s → Max Push-Ups 3–5 minutes
X1 Planche Lean Push-Up x2 → Max L-Sit to Tuck Planche Transition → Tuck Planche Hold 4s 3–5
minutes

MUSCLE STRENGTHENING

Number of Sets Exercise Rest Time


X3 Tuck Planche Hold 5s 5 minutes
X3 Planche Lean Push-Up x5 5 minutes
X3 Max Push-Ups 5 minutes

DROPSET METHOD

Number of Sets Dropset Rest Time


X1-3 Incline Push-Up x6 → Incline Push-Up x3 → Knee Push-Up x3 5 minutes
X1-3 Planche Lean Hold 5s → Planche Lean Hold 3s → Tuck Planche Hold 2s 5 minutes
X1-3 Planche Lean Push-Up x4 → Planche Lean Push-Up x2 → Max Tuck Planche Hold 5 minutes

PROGRAM LEVEL 2: PLANCHE

COMBO METHOD

Number of Sets Combo Rest Time


X1 Advanced Tuck Planche Hold 3s → Planche Lean Push-Up x3 → Max L-Sit Hold 3–5 minutes
X1 Tuck Planche Hold 5s → Planche Lean x4 → Max Tuck Planche Push-Up 3–5 minutes
X1 Planche Lean x5 → Advanced Tuck Planche Hold 3s → Max Push-Ups 3–5 minutes
X1 Advanced Tuck Planche Push-Up x1 → Planche Lean x4 → Max Advanced Tuck Planche Hold 3–5
minutes

MUSCLE STRENGTHENING

Number of Sets Exercise Rest Time


X3 Advanced Tuck Planche Hold 5s 5 minutes
X3 Planche Lean Push-Up x6 5 minutes
X3 Max Tuck Planche Push-Up 5 minutes

DROPSET METHOD

Number of Sets Dropset Rest Time


X1-3 Planche Lean Hold 5s → Advanced Tuck Planche Hold 3s → Max Tuck Planche Hold 5 minutes
X1-3 Tuck Planche Hold 5s → Advanced Tuck Planche Hold 3s → Max Push-Ups 5 minutes
X1-3 Advanced Tuck Planche Push-Up x4 → Planche Lean Push-Up x2 → Max Tuck Planche Hold 5
minutes

PROGRAM LEVEL 3: PLANCHE

COMBO METHOD
Number of Sets Combo Rest Time
X1 One-Leg Planche Hold 2s → Planche Lean x4 → Max Tuck Planche Push-Up 3–5 minutes
X1 Planche Lean Push-Up x4 → One-Leg Planche Hold 3s → Max Push-Ups 3–5 minutes
X1 One-Leg Planche Raise x2 → Planche Lean Hold 4s → Max Advanced Tuck Planche Push-Up 3–5
minutes
X1 Negative One-Leg Planche x1 → Planche Lean x5 → Max Advanced Tuck Planche Hold 3–5 minutes

MUSCLE STRENGTHENING

Number of Sets Exercise Rest Time


X3 One-Leg Planche Hold 5s 5 minutes
X3 Planche Lean Push-Up x6 5 minutes
X3 Max Advanced Tuck Planche Push-Up 5 minutes

DROPSET METHOD

Number of Sets Dropset Rest Time


X1-3 Planche Lean Hold 5s → One-Leg Planche Hold 3s → Advanced Tuck Planche Hold 3s 5 minutes
X1-3 One-Leg Planche Push-Up x3 → Planche Lean Push-Up x2 → Max Push-Ups 5 minutes

PROGRAM LEVEL 4: PLANCHE

COMBO METHOD

Number of Sets Combo Rest Time


X1 Full Planche Hold 2s → Planche Lean x5 → Max Advanced Tuck Planche Push-Up 3–5 minutes
X1 Full Planche Raise x1 → Negative Planche Hold 3s → Max One-Leg Planche Push-Up 3–5 minutes
X1 Full Planche Push-Up x1 → Planche Lean Hold 4s → Max Tuck Planche Push-Up 3–5 minutes

MUSCLE STRENGTHENING

Number of Sets Exercise Rest Time


X3 Full Planche Hold 3s 5 minutes
X3 Full Planche Push-Up x3 5 minutes
X3 Max One-Leg Planche Push-Up 5 minutes

DROPSET METHOD

Number of Sets Dropset Rest Time


X1-3 Full Planche Hold 5s → Full Planche Push-Up x2 → Max Advanced Tuck Planche Push-Up 5
minutes
X1-3 Negative Planche x1 → One-Leg Planche Hold 3s → Max Push-Ups 5 minutes

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