Like I said, this video is oversimplified and an estimate. But I do believe that this is realistic if your stay focused and are consistent. I’ve even seen this done in less time. Keep pushing and you will get planche 👍
Same here bro, I started late at 34 years and I’m a tall guy with 1.90cm, took me 4 years to do a 4 sec full planche hold with 2kg. assistance, while front lever took me only one year. Planche can be a real struggle, you’re not the only one.
@@barkage I mean I've been consistent, but planche is almost impossible for me, I got front lever with almost zero training, tried it right after I got 1 arm pull up and it held but planche ... I'm 1m86 86kg, not searching for excuses tho I'll get it but it'll probably take me 5 years (15 sets / week)
>basic strength >one leg squat from bulgarian and archer to shrimp and pistol going for dragon squat >hard both leg ones like very deep sissy squats or nordic curls/reverse nordic curls there you go
There's a vid here on yt that ranks basically all leg skills, most of them being extremely uncommon but super hard ones, much much harder than pistol squats or sissys
I keep training my basics with hspu, pull ups and even increasing reps on those is hard honestly. I can't imagine the patience you need to see progress with advanced skills. But it's so satisfying when you achieve even a short term goal.
Fantastic video, i would just add that along with the muscle ups, the l-sit is also a good beginner skill that can help a lot with abdominal strength for other skills etc. Great video either way, keep up the good work!
Great roadmap! But Im not agreeing at all about the time you put for each phase. Maybe for you it’s realistic because you are an elite (and it shows) but for the average person it might take way more than 1-2 years to get there. For me personally,I got the touch FL about 3 years in,yet the straddle planche 2 years after. So it’s very individual. But overall its a well built roadmap for beginners!
I don't understand these time frames you're presenting. There is absolutely no way you can get a full planche after 1 year of training calisthenics. I don't want to be that guy but that's only the case if you're like 5'5 and have smaller quads than biceps and smaller calves than forearms. This does absolutely not depict how progressing is in the real world. Normally, you'd have to train pulling strength for about 1-2 years with weighted pullups in order to be able to get a front lever and one arm pullup (assuming you're 70kg+). Don't get me going about planche, which is probably physically impossible for 50% of the population to ever achieve. I'm sorry but I don't really agree on this one, Barkage.
when i was learning V-sit it felt imposible to make my legs straight my legs were always bent to some degree it felt impossible i saw no progress 2-3 days later i was trying it again for fun and boom i got it full confidence for the rest of the day
My problem is that I only train front lever and my progress is going really well. But when I try to train other skills simultaneously, I just can't because of muscle soreness from the front lever training. I can't even handstand properly because my back is sore af from FL. I need to rest around 3 days to recover, and when I try to train other skills, I will just lose my front lever progress. So I think I'll stick to the front lever until I get a solid 10 seconds, and start prioritizing planche after that.
I'm surprised you didn't put the back lever as the first skill after the muscle up, because you mentionned in the past that back lever is easier and it should be learned before front lever. Also you said it's a unniversal skill that will help you unlock planche, maltese, hefesto (especially the supinated version because of the bicep load). Have you change your mind about that
(supinated) backlevers put a lot of stress to the elbow joints, so if you are just starting i think the potential of getting injuried is a bit too high, or you just start very slowly with pronated backlevers and a lot of skin the cats and other accessory exercises
@@ErikDerElektriker Yes I agree the supinated is too much for beginners but like you said a smart way would be to start with pronated and once comfortable do skin the cat with supinated grip and go slowly to the full supi bl. Its maybe worth it for the bicep and elbow conditionning if you strive for advanced skills
@@aloci3370 if you wanna learn really advanced stuff like iron cross or supinated planche supi backlever if definitely a must, but like you said for a beginner it could be too much
Front lever is harder but saver to learn. It’s personal what skill you want to learn eventually, but in my opinion a front lever/planche combi is the best.
How do you keep your solid physique, especially your chest even though push skills won't give you the optimal stimulus for muscle growth in the chest? Do you only train basics for that?
9:34 5 sec planche with only 5 sec front lever ? i think planche is HARDER you can easily get the front lever in 1 year but the planche definitely not or at least I don't think it will be at the same level as the front lever (Of course it's my opinion I could be wrong)
@@cocorito1736 Not talking about that, some people just struggle with front lever a lot, probably genetics. Personally I got the front lever much much faster.
I am in step 3, right now I don't have a pull-up bar but I compensate with weight exercises (very soon I will have my own bar), while speaking of pushing I already have the handstand for several seconds I just need to perfect it and start training planche with presses and handstand push-ups, etc :)
am i the only one that finds front lever wayyy easier than planche? been training planche for 10 months and can’t even straddle for 3 seconds, trained front lever for 3 months and i have 20 sec hold… what gives😢 i want planche more
Great video ! I wish i knew your channel in my beginning 🙏 Btw bro I would really like to see what you record in the xxx training stlyle is. In case you dont know its basically planche pushups, planche presses and a hold at the end. So for example 777. i think you know it anyway 💪🏼
is handstand a short term goal, i have the strength for it but didnt practice it never in my whole life till now so what's the minimum time i could learn that if i dedicate almost whole day doing balance? As, it doesn't take long to recover so no breaks would work. great video as always, watched the whole video twice and didnt regret it
Not really. This is extremely optimistic, and doesn’t account for the plethora of problems that can come up. Most people will take a long time on both skills especially planche. If you could learn it in one year with 20 dips and 30 pushups nobody would be asking for help.
Where would you incorporate one arm pull/chin ups? Do you think a one arm pull up could be gained "for free" from training front lever? I've been focusing on the OAP for two years now and just got injured. I'm starting to think the risk reward ratio might not be worth it. Do you consider the front lever to be less injury prone?
Hey. I know I'm late, but if you're still looking for an answer, here's my two cents. Training front lever does not directly translate to one arm pullup gains. It will give you a stronger foundation, but one arm pullup is one of those skills that requires specific training (at least for me it did). I also do think a front lever is less injury prone, and in my opinion, I think the best training route is learning a full front lever for a few seconds then begin training one arm pullups. Either that or train them simultaneously (I trained them simultaneously, and I unlocked both of them). I hope that was helpful if you're still struggling. And keep going man. You got this.
3:30 these numpers will get you absolutely fucking nowhere 20-25 pull ups 30-40 dips 50-60 push ups and 5 reps of deficit handstand push ups maximum range of moition wall assisted if you can take the superior path of weighted calishenics 75% of your bodyweight weighted pull ups 90-100% weighted dips like 130% weighted push ups it doesnt matter too much and again the bodyweight deficit handstand push ups wall assisted maximum range of motion 5 reps it will propably take you more than 2 years but you will get very jacked up mascular body a lot of skills like front lever one arm pull up (if you learn the tecnique) advanced tuck planche maybe even straddle a ton of other lower level skills and the harders skills will be several times easier
I feel, out of all of these, that the "work on both push and pull" is the best suggestion. I too often see a lot of athletes just getting proficient in one aspect and severely lacking in the other, and they all feel like "top 1% athlete" but in reality I'd much prefer a well rounder, all around athlete that is "good in everything" than a perfectionist that is "perfect in one thing only"
After 3 years..... I'm closer to planche.... It's taking a while
what's your height?
@@e99q I'm 167cm, 40 years old, big butt. Now I'm 71kgs without much fat... So I'm getting real close 😂
@@g.eeducation251 you female?
@@batboy5023 no, I am not.
@@g.eeducation251 ok was just checking cuz you said your butts big.
5s planche after 1 year ?
still working on straddle planche after 4 years but thanks ^^
Like I said, this video is oversimplified and an estimate. But I do believe that this is realistic if your stay focused and are consistent. I’ve even seen this done in less time. Keep pushing and you will get planche 👍
@@barkage yeah maybe if you’re 5’6”
Same here bro, I started late at 34 years and I’m a tall guy with 1.90cm, took me 4 years to do a 4 sec full planche hold with 2kg. assistance, while front lever took me only one year. Planche can be a real struggle, you’re not the only one.
@@barkage I mean I've been consistent, but planche is almost impossible for me, I got front lever with almost zero training, tried it right after I got 1 arm pull up and it held but planche ... I'm 1m86 86kg, not searching for excuses tho I'll get it but it'll probably take me 5 years (15 sets / week)
Nice one, this will help a lot of Starters and Stucked ones =)
Now we need Roadmap Part 2 for Legs
>basic strength
>one leg squat from bulgarian and archer to shrimp and pistol going for dragon squat
>hard both leg ones like very deep sissy squats or nordic curls/reverse nordic curls
there you go
There's a vid here on yt that ranks basically all leg skills, most of them being extremely uncommon but super hard ones, much much harder than pistol squats or sissys
I keep training my basics with hspu, pull ups and even increasing reps on those is hard honestly. I can't imagine the patience you need to see progress with advanced skills. But it's so satisfying when you achieve even a short term goal.
1 year to move into advance, solid front lever and planche.... sounds great! i guess I just have -7 years to go! 🥴
Unrealistic, yes 😮
Fantastic video, i would just add that along with the muscle ups, the l-sit is also a good beginner skill that can help a lot with abdominal strength for other skills etc. Great video either way, keep up the good work!
Yea, very good! Thanks for watching
Great roadmap! But Im not agreeing at all about the time you put for each phase. Maybe for you it’s realistic because you are an elite (and it shows) but for the average person it might take way more than 1-2 years to get there.
For me personally,I got the touch FL about 3 years in,yet the straddle planche 2 years after. So it’s very individual. But overall its a well built roadmap for beginners!
Very true! His time frame is unrealistic for most people, don't get discouraged if it takes more time!
nice job, also we need more shoulder and straight arm strength and Planche workouts and routines
I will work on that, thanks for the suggestion!
@@barkage waiting for this so hard!!!
Barkage the difference between you and us is that we fail to do the skills you go to failure with them 😂😂 Love your content man
Legs and flexibility missed ...!?
It's skills time 😊
I don't understand these time frames you're presenting. There is absolutely no way you can get a full planche after 1 year of training calisthenics. I don't want to be that guy but that's only the case if you're like 5'5 and have smaller quads than biceps and smaller calves than forearms. This does absolutely not depict how progressing is in the real world. Normally, you'd have to train pulling strength for about 1-2 years with weighted pullups in order to be able to get a front lever and one arm pullup (assuming you're 70kg+). Don't get me going about planche, which is probably physically impossible for 50% of the population to ever achieve. I'm sorry but I don't really agree on this one, Barkage.
Nice haircut bro👑🤣
when i was learning V-sit it felt imposible to make my legs straight my legs were always bent to some degree it felt impossible i saw no progress 2-3 days later i was trying it again for fun and boom i got it full confidence for the rest of the day
My problem is that I only train front lever and my progress is going really well. But when I try to train other skills simultaneously, I just can't because of muscle soreness from the front lever training. I can't even handstand properly because my back is sore af from FL. I need to rest around 3 days to recover, and when I try to train other skills, I will just lose my front lever progress. So I think I'll stick to the front lever until I get a solid 10 seconds, and start prioritizing planche after that.
Form zero to planche in one year?!
I'm surprised you didn't put the back lever as the first skill after the muscle up, because you mentionned in the past that back lever is easier and it should be learned before front lever. Also you said it's a unniversal skill that will help you unlock planche, maltese, hefesto (especially the supinated version because of the bicep load). Have you change your mind about that
(supinated) backlevers put a lot of stress to the elbow joints, so if you are just starting i think the potential of getting injuried is a bit too high, or you just start very slowly with pronated backlevers and a lot of skin the cats and other accessory exercises
@@ErikDerElektriker I can definitely attest to this having had bicep tendonitis for over 2 years now from supinated BL training
@@ErikDerElektriker Yes I agree the supinated is too much for beginners but like you said a smart way would be to start with pronated and once comfortable do skin the cat with supinated grip and go slowly to the full supi bl. Its maybe worth it for the bicep and elbow conditionning if you strive for advanced skills
@@aloci3370 if you wanna learn really advanced stuff like iron cross or supinated planche supi backlever if definitely a must, but like you said for a beginner it could be too much
Front lever is harder but saver to learn. It’s personal what skill you want to learn eventually, but in my opinion a front lever/planche combi is the best.
For tall people i believe that learn planche in one year it's very rare
Again.. accurate, clear and helpful!
Thanks Niv!
How do you keep your solid physique, especially your chest even though push skills won't give you the optimal stimulus for muscle growth in the chest? Do you only train basics for that?
Can’t do a pull-up yet…. Haha
Good one
Planche in one year for no trained guy, that was a good joke 😅. Anyway, very good video, thx!
9:34 5 sec planche with only 5 sec front lever ? i think planche is HARDER you can easily get the front lever in 1 year but the planche definitely not or at least I don't think it will be at the same level as the front lever (Of course it's my opinion I could be wrong)
It depends, some people are better at planche than front lever
@@dannymeslier6658 i belive you get better in what you train and like more (yes genetics changes a lot)
@@cocorito1736 Not talking about that, some people just struggle with front lever a lot, probably genetics. Personally I got the front lever much much faster.
I meant these as a baseline. I thought it was implied, sorry for the confusion
Hey bro, thanks for sharing this knowledge! I'm progressing tons following your advice.
I would also say incorporating weighted dips and pullups could further enchance your base as well
I am in step 3, right now I don't have a pull-up bar but I compensate with weight exercises (very soon I will have my own bar), while speaking of pushing I already have the handstand for several seconds I just need to perfect it and start training planche with presses and handstand push-ups, etc :)
am i the only one that finds front lever wayyy easier than planche? been training planche for 10 months and can’t even straddle for 3 seconds, trained front lever for 3 months and i have 20 sec hold… what gives😢 i want planche more
Appreciate the helpful videos
Great video !
I wish i knew your channel in my beginning 🙏
Btw bro I would really like to see what you record in the xxx training stlyle is. In case you dont know its basically planche pushups, planche presses and a hold at the end. So for example 777. i think you know it anyway 💪🏼
Have you only trained calisthenics to get your physique?
You could've started counting from zero 😂
I train about 2.5 years and i got 5 stradle pl push ups and 6 flpu, what you think is the next step in my progress?
is handstand a short term goal, i have the strength for it but didnt practice it never in my whole life till now so what's the minimum time i could learn that if i dedicate almost whole day doing balance? As, it doesn't take long to recover so no breaks would work. great video as always, watched the whole video twice and didnt regret it
1 year to learn planche and frontlever what have i done wrong😢😢
awesome and really smart tips,thanks
With the basic foundation you outlined is it possible to get 5s fl and 5s full planche in one year training each element 2x a week ?
Not really. This is extremely optimistic, and doesn’t account for the plethora of problems that can come up. Most people will take a long time on both skills especially planche. If you could learn it in one year with 20 dips and 30 pushups nobody would be asking for help.
Great video to send to complete beginners, thanks!
Good vid, its just missing Mathias Laget 🎉
In 6 minutes... He's live
Where would you incorporate one arm pull/chin ups? Do you think a one arm pull up could be gained "for free" from training front lever? I've been focusing on the OAP for two years now and just got injured. I'm starting to think the risk reward ratio might not be worth it. Do you consider the front lever to be less injury prone?
Hey. I know I'm late, but if you're still looking for an answer, here's my two cents. Training front lever does not directly translate to one arm pullup gains. It will give you a stronger foundation, but one arm pullup is one of those skills that requires specific training (at least for me it did). I also do think a front lever is less injury prone, and in my opinion, I think the best training route is learning a full front lever for a few seconds then begin training one arm pullups. Either that or train them simultaneously (I trained them simultaneously, and I unlocked both of them). I hope that was helpful if you're still struggling. And keep going man. You got this.
Thanks for the helpful video!❤
6:05 L-Sit doesn’t exist…
Really great video, very educational. Keep creating the great content!
This was really helpful! Front lever is up next 👌
3 years training calisthenics, I agree with this progression! It’s almost exactly what I did. Now I’m just focusing on ring skills
Best fucking video ever
Thank you man! Very useful!
Should you still train basics while doing skills?
Yeah but not as much leave towards end of your work out
Yeah, I would always recommend keeping them somewhere in your routine (preferably at the end of your session)
Thanks🙏😃
@@yungcalister816 and like should I do them till faliure Or for just maintenance of them?eg 4x8 etc
@@geetaayyar1375 it's good to leave 1 to 2 reps in tank for example hspu to leave room for extra strength in next set
Gie is in the DLC
Is it necessary to learn how to muscle up on a bar if I can already do them on rings ?
Yes it's fantastic, and you can't find rings everywhere😀
This video is gold
Nice video! You earned New sub
Thanks!
Nice
AWESOME
👌🔥
3:30 these numpers will get you absolutely fucking nowhere
20-25 pull ups 30-40 dips 50-60 push ups and 5 reps of deficit handstand push ups maximum range of moition wall assisted
if you can take the superior path of weighted calishenics
75% of your bodyweight weighted pull ups
90-100% weighted dips
like 130% weighted push ups it doesnt matter too much
and again the bodyweight deficit handstand push ups wall assisted maximum range of motion 5 reps
it will propably take you more than 2 years but you will get very jacked up mascular body a lot of skills like front lever one arm pull up (if you learn the tecnique) advanced tuck planche maybe even straddle a ton of other lower level skills and the harders skills will be several times easier
I feel, out of all of these, that the "work on both push and pull" is the best suggestion. I too often see a lot of athletes just getting proficient in one aspect and severely lacking in the other, and they all feel like "top 1% athlete" but in reality I'd much prefer a well rounder, all around athlete that is "good in everything" than a perfectionist that is "perfect in one thing only"
Thanks for watching and sharing your thoughts 🙏❤️