Planche Training Program
Build the pushing strength, straight-arm conditioning, and body control required for the planche. This program takes you from foundation work to advanced holds over 24-48 weeks.
Program Overview
The planche is one of the most challenging bodyweight skills, requiring exceptional pushing strength, straight-arm conditioning, and full-body tension. This program systematically develops these qualities through progressive overload on pushing exercises, dedicated straight-arm work, and structured skill practice.
Expect this journey to take 2-4 years for most athletes. The planche demands patience, consistency, and a low body fat percentage for optimal leverage. Focus on quality holds over quantity.
Example Weekly Structure
Day 1
Push Strength- Weighted Dips4x5-8
- Pseudo Planche Push-Ups3x8-12
- Pike Push-Ups3x8-12
Day 2
Straight-Arm Conditioning- Planche Leans5x15-30s
- Planche Raises3x5-8
- L-Sit Holds4x15-30s
Day 3
Skill Work- Tuck Planche Holds5x5-15s
- Frog Stand Balance3x20-30s
- Wall HSPU Negatives3x3-5
Progression Timeline
Foundation Phase
Build pushing strength with weighted dips and establish planche lean conditioning.
Frog Stand & Tuck
Develop solid frog stand balance and begin tuck planche attempts (5-10s holds).
Tuck Development
Extend tuck planche holds to 15-20s. Begin pseudo planche push-ups with significant lean.
Advanced Tuck Phase
Progress to advanced tuck with full hip extension. Target 10-15s holds.
Straddle & Full
Begin straddle planche work. The strongest athletes may achieve full planche.
Key Exercises
Build raw pushing strength
Planche-specific strength
Core compression and hip flexor strength
Body tension pattern
Wrist and shoulder conditioning
Entry-level skill work