Sunday, 14 September 2014
Front planche on a rope
The technique itself is not terribly hard -maybe of an intermediate level- and it relies more on skill than brute muscle power. It does require a fair amount of core strength however, and -as you can see from the picture- some straight arm and bent arm pulling strength.
Prerequisites: dragon flags, pull ups
Watch the video below for a demonstration of the exercise:
Hold for a few seconds, and rest for what remains of a minute; then repeat 5 times. Build up to 5 holds of 15s, with rests of 45s.
From the side crouch, turn on your back whilst keeping your knees tucked.
Again, start with a few seconds; rest for what remains of a minute; then repeat 5 times.
This is a step which I haven't personally found necessary, and which could easily be skipped. However, I have included it here for those who might have trouble transitioning to the next position.
Hold the position for 5 sets of between 5 and 15s, resting for what remains of a minute.
Once you do sets of 15s, you can start working towards holds of one minute.
Aim for one minute work in total, so for instance, do 3 sets of 20s with 40s rest; or 2 sets of 30s with 30s rest.
Keep building this up until you can hold the position for a full minute.