Master the Planche & Front lever in just 3 months?! (5-Step Method)

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If you want to learn impressive static exercises like the planche, front lever, or human flag without wasting time and unnecessary steps, in this video, I'll share with you the fastest 5-step method to master them, based on over 15 years of experience.

This structure has helped many of my students, and one of my training partners even mastered the straddle planche in three months thanks to this.

The internet is full of information, tips, and various progression recommendations on these skills, but many people create completely random training plans from them and then wonder why they're not progressing.

In this video, I’m not sharing the "best" secret progressions but rather a general framework and structure that you can use at any level, which will lead you to your goals as quickly as possible.

Of course, I've also had specific exercises and progressions that led me to my goals, but there's no single perfect plan or exercise routine that works the same for everyone.

Everyone has different strengths, weaknesses and experiences, so there isn't a perfect routine that works 100% for everyone.

However, there are fundamental principles, reasonable structures, and knowledge that are almost indisputable and, when properly tailored, work perfectly.

If you watch this video, I promise you'll see the big picture clearly and understand the secret to successful athletes.

Whether you have good genetics or not, with the framework and structure presented in this video, you can achieve the best possible results in the shortest period of time.

This isn't just a flashy promise; by the end of the video, you'll understand why based on the information provided.

I'll start building from the very beginning, and I promise to be concise.

Those who regularly watch my videos might notice some repetition of the basic principles at the start, but these are crucial for understanding the full picture.

Believe me, none of your role models started practicing these elements without a well-structured system; they didn't just jump in and eventually get it by random attempts.

These exercises are much more complex, and it took a carefully built system for them to see real results.

So, let's approach the topic from perhaps the two most popular exercises, the planche and the front lever, for clarity and simplicity.

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[arthurbarone]

1st block: static holds
2nd block: resistance band holds
3rd block: negatives
4th block: push/pull exercices
5th block: supplementary exercices

[kleelk]

Thank you for the concise guide! My workouts improve every time after watching your videos. 🙌

[daouduni]

1st block: Static holds 3-4 sets
2nd block: Band assisted holds
3rd block: Negatives 2-4 sets
4th block: Normal push/pull exercise 2-4 sets
5th block: Isolation sets

[om-byqe]

this vedio is so helpfull to me .Thanks Gymnastics movement

[distoMusic.]

Hi Adam.
Could you make a video about Iron Cross tutorial. Would be interesting having your point of view man. Excellent video by the way, as usual with perfect gymnastics tips! ❤

[tyriqcleo]

Planche in 3 months. I would sell both my arms for it

[Wilkay_]

thank you, this is very easy to understand and apply to my practice

[roronoaz]

This looks great !

But you do not mention the frequency of the training ? Can we do both training (the 5 blocks of FL and the 5 blocks of planche) in the same day ? Can we do it every day ? How are we supposed to use your 5 block method ?

[tredayy]

Awesome video as usual bro. Long time sub from 🇳🇿Aotearoa🇳🇿

[antidepressionguy]

Block 1: Statics
Block 2: (optional): Assisted
Block 3: Dynamics with SA
Block 4: Dynamics with BA
Block 5: Accessory

[baligo]

Sounds very structured and informative. Thanks, will give it a try!
For some reason I cannot perform well in the beginning .. yes, I do quite good 10-15 min warm up but yet.. So I usually put in the beginning 3 super sets of light push-pull exercises and my routine looks like that:
1a. High pull-ups 3-5, 1b. Straight bar dips 5-7 (ass high) (3 supersets)
2a. Front Lever (Straddle atm) holds 5-10sec., 2b. Tuck planche holds 10sec. (3 supersets)
3a. Front Lever negatives 3-4, 3b. Planche leans holds 3x5sec (3 supersets)
4a. Body rows (feet up) 8-9, Pike pushups 5-7 (2-3 supersets)
How do you think, is it good?

[isaac.fidei]

very informative and detailed thank you!!

[paolomath]

Thanks, very promising! But it would be important to have some indication about frequency of training, specifically for such static holds method.

[sbcali]

This basically how I train. I think achieving skills comes really down of just thinking logically and stop overthinking it. There is not a game changing excercise out there. Every body works different. But just spending as much time as possible in a movement and really try to understand it helps a lot. Maybe also something that didn’t get mentioned here is the intensity. I like to train at the beginning long combos with minimal to no rest to keep intensity high and then move to easier progressions. Great video overall tho

[bartosz_st]

I'm currently training for 3 years and achieved human flag without any special training for it, after 9 months training with bands unlocked bad form full front lever for 3 to 5 sec, but planche is something diffrent I cant even get to adv tuck planche its impossible :'D

[ahmad_yk]

For static holds, does one attempt count as a set? How to structure those?

[FilmFactsUncovered]

Can you put on notificable muscle mass with static/isometric exercises ?

[Mojtba-wB]

You take us to next level💪❤
I have question
I 've learnt the back lever with hold 8 sec..and i am practicing handstand push up ..all this to reach the planch
Do i practice planch and skip the handstand or continue th plan

[joseftucek]

Hi, I am 194 cm tall, is it even possible for me to do full planche? And thank you for this video, I had a similar approach for a long time, but I will implement some ideas mentioned in this video into my programm!

[cooperollerenshaw]

How many times per week? Also can I train both front lever and planche in the same session? How would you structure it? Thanks