THE SCIENCE OF LEARNING PLANCHE (Advanced)

How to planche We recommend doing these stretches for this tutorial    • 15 ESSENTIAL STRETCHES FOR YOUR TRAINING (...   0:57 - Step 1 1:31 - Step 2 1:51 - Step 3 2:12 - Step 4 2:29 - Step 5 2:50 - Step 6 3:18 - Step 7 3:49 - Step 8 4:12 - Step 9 4:41 - Step 10 5:12 - Step 11 5:33 - Step 12 6:02 - Step 13 6:22 - Step 14 6:41 - Step 15 7:20 - Step 16 Check different performers doing Planche to find some inspiration:    • The Planche - Part 1 - Performers      • The Planche - Part 2 - Gymnasts on floor   You could also check this article to get more info about planche, the muscles used and possible injuries. https://tinyurl.com/2ad5d8n3 ______ Solpm suggests a number of 100 daily repetitions on this video but it is important that you find a suitable amount that works best for you. You can start with 30/120 repetitions daily and then gradually increase/decrease the numbers. Here are more reps options you could use to learn this planche    • 6 OPTIONS OF REPS (UPDATE 2026)   FAQ 1- Does solpm work? It can work if you follow and understand reasonably this training system, the importance of developing enough muscle memory in each step, putting your legs in the right angle as shown in the video, have some discipline, patience. Throughout the years many people gave us feedback that they were able to learn the moves shown in this channel. 2 - Is it possible to learn the moves faster? If you feel you have developed enough strength in a specific step, you can hold your legs in the air for example some 40 seconds, you don't feel muscle cramps, your legs, body are in the right angle, direction in the video, have or have developed some reasonable body flexibility then yes you can move on to a next step, skip it and use what is most useful for you. Some people said they learned some moves from this channel in a matter of some weeks or days. 3 - Is it okay if I take more time to learn these moves? Yes, for example, instead of doing a specific step for 1 week as suggested in this video you take 1 month and do an average suitable amount of repetitions like 3, 4 days a week. So instead of 4 months you learn a move like planche over a year! 4- What if I need a break? If you developed enough foundational strength in 6 steps for example of an airflare or windmill tutorial during 4 months but you need to take a break of some months for some reason and come back after 6 months then you might do a fast review of how your body feels in these 6 steps you previously developed strength and continue from step 7. If the 6 exercises feel light, mastered, no cramp, you don't need to take months to do them all over again. 5 - Can I learn several moves at the same time from this channel? Some people said they did 2, others 4. What solpm finds important is to separate each move you choose to train both physically and mentally by understanding that a headspin needs a different set of body strength, coordination, preparation than a flare or planche for example. Training more than 1 move at different periods like 1 in the morning and another in the evening can also help you to separate them well in your mind and understand what different parts of your body need to be worked on. 6 - What about writing the numbers down with this training system? This is a way to give more structure for your training, a better sense of progress, remember where you currently are but it is not compulsory you can also train more intuitively with a sense of enough reps and progress in mind. Also not that you can do sets of 7, 10 exercises in a row instead of 5 between pauses to complete your daily reps target. If you find more productive to do 10 then we suggest that you hold your leg in the air in the 10th attempt 10 seconds or 7 correspondingly to the number of exercises you choose to do. 7 - How important is it to stretch and rest? Both are very important, stretching will allow you to go through the steps of the solpm training system more correctly without muscle tension. It will help you to prevent injury while resting will be important for your recovery and your muscle memory to consolidate. Note: if you choose to train 3 days a week and rest 4 it's important that you did enough reps in these 3 days so that the specific step you invested will feel consolidated when you return to training next week. If this is working for you keep going! 🔺Train smart, look after your body! We are here to help you master the physics of these moves but your safety always comes first. This channel is for educational guidance, so all training risks and environment checks are down to you. Listen to your body's signals—if your form breaks or something feels off, take a break and reset. If you are dealing with any old injuries, definitely check in with a doctor before tackling these intense drills. Let's level up together, but protect your long-term progress!