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    Planche Program - Accumulation Phase

    Uploaded by

    Jason
    This document outlines a 4-week accumulation plan for planche training. Each week consists of 2 strength (SA) sessions and 2 bodyweight (BA) sessions per week. Each session includes 6 exercises labeled A-F that target the planche progression. Exercises are performed for 3-4 sets of 8-15 repetitions, with accumulation work for L-sit and handstand pushup. Rest periods of 1-3 minutes are prescribed between sets. Over the 4 weeks, repetitions and sets gradually increase while rest periods decrease to progressively overload the planche.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Planche Program - Accumulation Phase

    Uploaded by

    Jason
    484 views8 pages
    This document outlines a 4-week accumulation plan for planche training. Each week consists of 2 strength (SA) sessions and 2 bodyweight (BA) sessions per week. Each session includes 6 exercises labeled A-F that target the planche progression. Exercises are performed for 3-4 sets of 8-15 repetitions, with accumulation work for L-sit and handstand pushup. Rest periods of 1-3 minutes are prescribed between sets. Over the 4 weeks, repetitions and sets gradually increase while rest periods decrease to progressively overload the planche.

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    Planche Program - accumulation phase

    Original Title

    Planche Program - accumulation phase

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    This document outlines a 4-week accumulation plan for planche training. Each week consists of 2 strength (SA) sessions and 2 bodyweight (BA) sessions per week. Each session includes 6 exercises labeled A-F that target the planche progression. Exercises are performed for 3-4 sets of 8-15 repetitions, with accumulation work for L-sit and handstand pushup. Rest periods of 1-3 minutes are prescribed between sets. Over the 4 weeks, repetitions and sets gradually increase while rest periods decrease to progressively overload the planche.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    484 views8 pages

    Planche Program - Accumulation Phase

    Uploaded by

    Jason
    This document outlines a 4-week accumulation plan for planche training. Each week consists of 2 strength (SA) sessions and 2 bodyweight (BA) sessions per week. Each session includes 6 exercises labeled A-F that target the planche progression. Exercises are performed for 3-4 sets of 8-15 repetitions, with accumulation work for L-sit and handstand pushup. Rest periods of 1-3 minutes are prescribed between sets. Over the 4 weeks, repetitions and sets gradually increase while rest periods decrease to progressively overload the planche.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    PLANCHE PRO 1.

    0 - ACCUMULATION
    Week 1
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 3 12 - 15s
    SA 1 A2 Hollow Body Hold 3 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
    SA 1 C1 L-Sit accumulation 1 min total self directed
    SA 1 D1 Scapula Pushup 3 8 - 10
    SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 1 A1 Pseudo Planche Pushup 3 8 - 10


    BA 1 A2 Bird Dog 3 8 - 10 L/R 2
    BA 1 B1 Weighted Pushup 3 10 - 12 3
    BA 1 C1 Pike Pushup 3 6 - 10 2
    BA 1 D1 W Wall Slide 3 6-8
    BA 1 D2 Whippet 3 10 - 12 1

    SA 2 A1 Planche 3 12 - 15s
    SA 2 A2 Hollow Body Hold 3 30 - 45s 2
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 1 min total self directed
    SA 2 D1 Scapula Pushup 3 8 - 10
    SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 2 A1 Planche Pushup 3 6-8


    BA 2 A2 Reverse Hyper 3 6 - 10 2
    BA 2 B1 Handstand Pushup accumulation 20 total self directed
    BA 2 C1 Band Pull Apart 3 10 - 12 1
    BA 2 D1 W Wall Slide 3 6-8
    BA 2 D2 Whippet 3 10 - 12 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Week 2
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 3 12 - 15s
    SA 1 A2 Hollow Body Hold 3 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
    SA 1 C1 L-Sit accumulation 1 - 1.5 min total self directed
    SA 1 D1 Scapula Pushup 3 8 - 10
    SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 1 A1 Pseudo Planche Pushup 3 8 - 10


    BA 1 A2 Bird Dog 3 8 - 10 L/R 2
    BA 1 B1 Weighted Pushup 3 10 - 12 3
    BA 1 C1 Pike Pushup 3 6 - 10 2
    BA 1 D1 W Wall Slide 3 6-8
    BA 1 D2 Whippet 3 10 - 12 1

    SA 2 A1 Planche 3 12 - 15s
    SA 2 A2 Hollow Body Hold 3 30 - 45s 2
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 1 - 1.5 min total self directed
    SA 2 D1 Scapula Pushup 3 8 - 10
    SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 2 A1 Planche Pushup 3 6-8


    BA 2 A2 Reverse Hyper 3 6 - 10 2
    BA 2 B1 Handstand Pushup accumulation 25 total self directed
    BA 2 C1 Band Pull Apart 3 10 - 12 1
    BA 2 D1 W Wall Slide 3 6-8
    BA 2 D2 Whippet 3 10 - 12 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Week 3
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 4 12 - 15s
    SA 1 A2 Hollow Body Hold 4 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
    SA 1 C1 L-Sit accumulation 1 - 1.5 min total self directed
    SA 1 D1 Scapula Pushup 3 8 - 10
    SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 1 A1 Pseudo Planche Pushup 3 8 - 10


    BA 1 A2 Bird Dog 3 8 - 12 L/R 2
    BA 1 B1 Weighted Pushup 4 8 - 10 3
    BA 1 C1 Pike Pushup 3 6 - 10 2
    BA 1 D1 W Wall Slide 3 8 - 10
    BA 1 D2 Whippet 3 10 - 12 1

    SA 2 A1 Planche 3 12 - 15s
    SA 2 A2 Hollow Body Hold 3 30 - 45s 2
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 1 - 1.5 min total self directed
    SA 2 D1 Scapula Pushup 3 8 - 10
    SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 2 A1 Planche Pushup 3 6-8


    BA 2 A2 Reverse Hyper 3 8 - 12 2
    BA 2 B1 Handstand Pushup accumulation 25 - 30 total self directed
    BA 2 C1 Band Pull Apart 3 12 - 15 1
    BA 2 D1 W Wall Slide 3 8 - 10
    BA 2 D2 Whippet 3 10 - 12 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Week 4
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 4 12 - 15s
    SA 1 A2 Hollow Body Hold 4 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
    SA 1 C1 L-Sit accumulation 1.5 - 2 min total self directed
    SA 1 D1 Scapula Pushup 3 10 - 12
    SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 1 A1 Pseudo Planche Pushup 3 8 - 10


    BA 1 A2 Bird Dog 3 8 - 12 L/R 2
    BA 1 B1 Weighted Pushup 4 8 - 10 3
    BA 1 C1 Pike Pushup 3 6 - 10 2
    BA 1 D1 W Wall Slide 3 8 - 10
    BA 1 D2 Whippet 3 10 - 12 1

    SA 2 A1 Planche 4 12 - 15s
    SA 2 A2 Hollow Body Hold 4 30 - 45s 2
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 1.5 - 2 min total self directed
    SA 2 D1 Scapula Pushup 3 10 - 12
    SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 2 A1 Planche Pushup 3 6-8


    BA 2 A2 Reverse Hyper 3 8 - 12 2
    BA 2 B1 Handstand Pushup accumulation 25 - 30 total self directed
    BA 2 C1 Band Pull Apart 3 12 - 15 1
    BA 2 D1 W Wall Slide 3 8 - 10
    BA 2 D2 Whippet 3 10 - 12 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Week 5
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 4 12 - 15s
    SA 1 A2 Hollow Body Hold 4 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
    SA 1 C1 L-Sit accumulation 1.5 - 2 min total self directed
    SA 1 D1 Scapula Pushup 3 10 - 12
    SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

    BA 1 A1 Pseudo Planche Pushup 3 8 - 12


    BA 1 A2 Bird Dog 3 10 - 15 L/R 2
    BA 1 B1 Weighted Pushup 3 12 - 15 3
    BA 1 C1 Pike Pushup 3 8 - 12 2
    BA 1 D1 W Wall Slide 3 10 - 12
    BA 1 D2 Whippet 3 10 - 12 1

    SA 2 A1 Planche 4 12 - 15s
    SA 2 A2 Hollow Body Hold 4 30 - 45s 2
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 1.5 - 2 min total self directed
    SA 2 D1 Scapula Pushup 3 10 - 12
    SA 2 D2 45° DB Anterior Raise 3 12 - 15 1

    BA 2 A1 Planche Pushup 3-4 4-5


    BA 2 A2 Reverse Hyper 3 12 - 15 2/3
    BA 2 B1 Handstand Pushup accumulation 30 - 35 total self directed
    BA 2 C1 Band Pull Apart 3 15 - 20 1
    BA 2 D1 W Wall Slide 3 10 - 12
    BA 2 D2 Whippet 3 10 - 12 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Week 6
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 4 12 - 15s
    SA 1 A2 Hollow Body Hold 4 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
    SA 1 C1 L-Sit accumulation 2 - 2.5 min total self directed
    SA 1 D1 Scapula Pushup 3 12 - 15
    SA 1 D2 45° DB Anterior Raise 3 12 - 15 1

    BA 1 A1 Pseudo Planche Pushup 3 8 - 12


    BA 1 A2 Bird Dog 3 10 - 15 L/R 2
    BA 1 B1 Weighted Pushup 3 12 - 15 3
    BA 1 C1 Pike Pushup 3 8 - 12 2
    BA 1 D1 W Wall Slide 3 12 - 15
    BA 1 D2 Whippet 3 12 - 15 1

    SA 2 A1 Planche 4 12 - 15s
    SA 2 A2 Hollow Body Hold 4 30 - 45s 2
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 2 - 2.5 min total self directed
    SA 2 D1 Scapula Pushup 3 12 - 15
    SA 2 D2 45° DB Anterior Raise 3 12 - 15 1

    BA 2 A1 Planche Pushup 3-4 4-5


    BA 2 A2 Reverse Hyper 3 12 - 15 2/3
    BA 2 B1 Handstand Pushup accumulation 30 - 40 total self directed
    BA 2 C1 Band Pull Apart 3 15 - 20 1
    BA 2 D1 W Wall Slide 3 12 - 15
    BA 2 D2 Whippet 3 12 - 15 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Week 7
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 4 12 - 15s
    SA 1 A2 Hollow Body Hold 4 30 - 45s 2
    SA 1 B1 Pseudo Planche Lean 4 15 - 20s 2
    SA 1 C1 L-Sit accumulation 2 - 2.5 min total self directed
    SA 1 D1 Scapula Pushup 3 12 - 15
    SA 1 D2 45° DB Anterior Raise 3 12 - 15 1

    BA 1 A1 Pseudo Planche Pushup 4 8 - 10


    BA 1 A2 Bird Dog 3 10 - 15 L/R 2
    BA 1 B1 Weighted Pushup 3 12 - 15 3
    BA 1 C1 Pike Pushup 3 8 - 12 2
    BA 1 D1 W Wall Slide 3 12 - 15
    BA 1 D2 Whippet 3 12 - 15 1

    SA 2 A1 Planche 4-5 12 - 15s


    SA 2 A2 Hollow Body Hold 4 30 - 45s 2/3
    SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
    SA 2 C1 L-Sit accumulation 2 - 2.5 min total self directed
    SA 2 D1 Scapula Pushup 3 12 - 15
    SA 2 D2 45° DB Anterior Raise 3 12 - 15 1

    BA 2 A1 Planche Pushup 3-4 4-6


    BA 2 A2 Reverse Hyper 3 12 - 15 2/3
    BA 2 B1 Handstand Pushup accumulation 30 - 40 total self directed
    BA 2 C1 Band Pull Apart 3 15 - 20 1
    BA 2 D1 W Wall Slide 3 12 - 15
    BA 2 D2 Whippet 3 12 - 15 1

    www.planche.pro
    PLANCHE PRO 1.0 - ACCUMULATION
    Deload
    DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
    SA 1 A1 Planche 1 max test 3
    SA 1 B1 Planche 2 12 - 15s
    SA 1 B2 Hollow Body Hold 2 30 - 45s 2
    SA 1 C1 Pseudo Planche Lean 2 15 - 20s 2
    SA 1 D1 L-Sit accumulation 1.5 - 2 min total self directed
    SA 1 E1 Scapula Pushup 2 12 - 15
    SA 1 E2 45° DB Anterior Raise 2 12 - 15 1

    BA 1 A1 Pseudo Planche Pushup 2 8 - 10


    BA 1 A2 Bird Dog 2 10 - 15 L/R 2
    BA 1 B1 Weighted Pushup 2 12 - 15 3
    BA 1 C1 Pike Pushup 2 8 - 12 2
    BA 1 D1 W Wall Slide 2 12 - 15
    BA 1 D2 Whippet 2 12 - 15 1

    SA 2 A1 Planche 2-3 12 - 15s


    SA 2 A2 Hollow Body Hold 2 30 - 45s 2/3
    SA 2 B1 Pseudo Planche Lean 2 15 - 20s 3
    SA 2 C1 L-Sit accumulation 1.5 - 2 min total self directed
    SA 2 D1 Scapula Pushup 2 12 - 15
    SA 2 D2 45° DB Anterior Raise 2 12 - 15 1

    BA 2 A1 Planche Pushup 2-3 4-6


    BA 2 A2 Reverse Hyper 2 15 2/3
    BA 2 B1 Handstand Pushup accumulation 20 total self directed
    BA 2 C1 Band Pull Apart 2 20 1
    BA 2 D1 W Wall Slide 2 12 - 15
    BA 2 D2 Whippet 2 12 - 15 1

    www.planche.pro

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