THE TUCK PLANCHE PULSES...

These are great for develping new levels of strength in the Tuck Planche. You can really test your arms and shulders with these, just pay particular attention to your form as you aim to break new ground.

BACK TO PROGRAMME HOME

HOW TO TUCK PLANCHE PULSE:

We train the Straight-Arm Planche progressions twice in The Strength Sessions Programme.

In Month 2, we train straight holds for time. This month, the mechancis for this move are exactly as laid out last month, but we train with Pulsing Reps.

WHAT’S A PULSING REP???

A pulsing rep is when you move between two different progressions of the same exercises.

One you find quite easy, and one you can just about hold for a few seconds.

It keeps you patient, it stops you from getting sloppy and it helps you break through strength plateaus and mental blocks.

FIRST: PICK A VERSION YOU CAN HOLD FOR 20-30 SECONDS (or longer if you are working on your strength endurance) — that’s your ‘easy’ progression.

THEN: PICK A VERSION YOU CAN JUST ABOUT HOLD FOR 3 SECONDS — that’s your hard progression.

TO DO A SET:

HOLD THE EASY PROGRESSION FOR 3 SECONDS.

THEN EDGE INTO THE DIFFICULT POSITION FOR JUST ONE SECOND.

THAT’S ONE REP.

NOW DO MORE…

STRENGTH ENDURANCE MONTH – Do 8 reps

MID-STRENGTH MONTH – Do 5 reps

STRENGTH MONTH – Do 3 reps.

HOW YOU PEOPLE MESS IT UP...

Firstly, the standard Pulsing Rep error:

YOUR EASY POSITION ISN'T EASY ENOUGH -- This is the main one when doing these for pulsing reps; We need a real contrast between the two moves.

Plus, all the standard Bent-Arm Handstand errors from Month 2 apply:

YOU BEND YOUR ARMS – if you’re not strong enough, or not used to straight-arm strength training, your arms will rotate and bend – your biceps will spin inwards and your elbows will bend. To fix it: be mindful, watch your elbows so you can see that they don’t budge, not even a centimeter, and back off slightly. If you can’t come off the floor without your arms bending, don’t (not often, you might want to do it occasionally to have a good time). Try only putting 80% of your body weight into the drill for now, then ease closer to the real thing when you get stronger.

YOUR ARSE TRIES TO ESCAPE — When prompted to lean forward and get your shoulders past your hands, you’ll find you need a helluva-lot-a shoulder and tricep strength. If you’re not blessed with such qualities just yet, you might find that as you attempt to lean, you won’t get much lean at all, meanwhile, your arse will have tried to escape upwards and away. Naughty. The fix: get stronger, check your wrist flexibility and find a special friend willing to keep an eye on your arse. Oh, and be patient -- these moves are hard and take time to master.

YOUR WRISTS HURT – this is common. Try turning your hands out. If that still hurts, both work carefully on your wrist strength and flexibility, and perhaps practice on some parrallettes. Then, just be patient and build up slowly, wrists can take time to adapt, but they will.

YOU CAN’T GET IT UP – this getting both feet off the floor thing, that IS the challenge, and it’s TOUGH! So don’t underestimate it. If you’re heavy (good or bad heavy) the Tuck Planche is still a good exercise, but you may well find it harder to get airborne. Keep working at it and respect the challenge. Some people will master these quickly, others will take months or years. Keep it as a long-term goal and don’t injure yourself being too ambitious too quickly.

YOU FALL FORWARD – as you get good at these, you’ll probably progress to leaning forwards a little. If you lose focus or strength though, you’re going to fall forward. Especially if your hands aren’t straight. If this happens to you when you’re just learning, accept that you need to develop more strength. At first, it’s not about leaning, it’s about sucking the knees up and pushing the floor away.

YOU JUMP INTO IT – this happens all the time. You don’t seem to be able to ‘suck’ your feet off the floor. So you sort-of jump into it, hoping you have the strength to hold it once you get there. It ain’t happening though. Sadly. Don’t let that be you. Rather, be patient, respect the challenge and earn the right to do it with strength.

YOUR SHOULDER BLADES DON’T PROTRACT/ YOU CAN’T HOLD THEM THERE – learning this feeling takes a lot of practice at first. Then it takes strength, where you won’t have strength if you don’t have a gymnastics background. It took me two years to learn to hold this position on a Tuck Planche. If you can’t hold position, the fix is simple: Practice without as much weight (don’t lean forwards or try to come off the floor); learn the feel of it, then spend time building strength in a perfect position before you try to leave the floor.

YOUR ANKLES HURT – if you cannot put a high percentage of your body-weight on your hands with this drill, you might feel your ankles hurting–especially if you’re a little tight down the front of the shin. It’s no problem. The Fix: get stronger so you can put more weight forward! In the meantime, dig your toes in to keep your feet in a more comfortable position.

IT’S ALL LEGS! – not sure what’s working? But bloomin’ 'eck the front of your thighs are killing? Well, sadly my friend, you just completed one hell of a squat session or you’re not strong enough in the upper body so your legs are having to work too hard to help. The Fix: either leave your knees down on the floor and focus on your upper body, or use other exercises until you are ready, OR just ignore it, but practice dilligently until you no longer feel the legs and can shift more weight forwards.

WICKED CUES!

GET AWAY FROM THE FLOOR! – If it goes wrong and your arms are bent or you haven’t protracted enough, your breast plate will be too close to the floor. With your arms in position, trying to push your breast plate as far away from the floor as you can is a great cue.

TURTLE BACK – picture it. It helps.

FEEL THE STRETCH IN THE BICEP TENDON – for many a sure-fire sign that your arms are locked.

THE FLOOR UNDER YOUR FEET IS ON FIRE! – that’s a technique cue, not a literal statement. Try imagining it if you’re starting to get lazy and keep too much weight in your feet and you’ll edge forward and load more weight onto your arms.

LONG ARMS – Might stop you sinking and bending them.

ABS. SHOULDERS. CHEST. TRICEPS! – You should feel these muscles controlling proceedings. Try to feel them contracting. It will help.

WHY DO IT TO YOURSELF?!

THE STRAIGHT-ARM PLANCHE PROGRESSIONS — all work shoulders and arms and build towards mastering The Tuck Planche Progression Ladder.

WHY WE USE PULSING REPS

PATIENCE — With some people, and gymnastics moves, there’s this thing: they just won’t stop trying the harder stuff, even if they know they can’t do it. It’s lovely to have ambition, but sometimes it’s detrimental (when unrealistic). To make real progress at this stuff, you have to spend enough time-under-tension…in a perfect position. You need to build real strength; you can’t just fluke it! Since I’ve incorporated Pulsing Reps into my coaching, I’ve had a lot more success getting people to stay patient as you get a taste of the next level, but you still put in the hard yards on the basiscs.

STRENGTH PLATEAUS — just sampling a new position, just feeling the tension and the angles that they have to deal with can be enough to help you smash through plateaus you have been stuck at for a while.

MENTAL BARRIERS – it’s easy to get stuck on one progression, without really believing you can push past it. Doing pulsing reps is a great way to test yourself in a more advanced position without having to stay there very long. With practice and familiarity, comes belief.

VARIETY – The ideal programme is one where we practice the same stuff frequently enough to master it, but have enough variety and novelty to stimulate new gains and keep you interested. Having Pulsing Reps some months and traditional holds in other months helps with this.

ALTERNATIVES...

If you need to switch this out for something else I'd suggest extra work on any of these:

BENT-ARM PLANCHE

PUSH UPS

EXTRA HANDSTAND STRENGTH

L-SIT

WRIST WORK -- Plus I'd work on my wrist strength and mobility to prepare them for the stress they face on this move.

COPYRIGHT -- MORE-ATHLETIC LTD -- 2018 -- WHATEVER

MORE-ATHLETIC BODY

--> TRAIN WITH US.

--> GET BETTER RESULTS.