The Planche Journey: A Realistic Timeline and Training Plan

The full planche—body horizontal, supported only by straight arms—takes most athletes 2-4 years of dedicated training. Some never achieve it.

This isn't meant to discourage you. It's meant to set realistic expectations so you don't quit after 6 months thinking you're 'not talented enough.'

The planche is as much about tendon conditioning as muscle strength. Tendons adapt 10x slower than muscles. There are no shortcuts.

Before any planche-specific work, you need pushing strength. Minimum requirements: 30 push-ups, 15 dips, 60-second plank, 30-second hollow body hold.

Key exercises:

1. Planche Lean: Hands on ground, shift weight forward until shoulders are in front of wrists. Hold 30-60 seconds. This conditions the wrists and shoulders.

2. Pseudo Planche Push-ups: Push-ups with significant forward lean. 4x10 with good form.

3. Frog Stand: Knees resting on elbows, balancing on hands. Builds balance awareness for the planche position.

Knees pulled to chest, hips at shoulder height, arms locked. This is your first real planche position.

Goal: 4x10 second holds with hips level to shoulders. If your hips are sagging, you're not there yet.

Common issue: Many athletes achieve a 'low tuck planche' (hips below shoulders) and think they're ready to progress. They're not. Patience.

Advanced Tuck: Thighs parallel to ground, still bent at the knee. Significantly harder than tuck.

Straddle Planche: Legs extended but spread wide. The wider the legs, the easier the leverage. Start with a very wide straddle and narrow over time.

This is where most athletes live for 1-2 years. The strength requirements double with each progression.

Legs together, body perfectly horizontal. The full expression of pushing strength.

At this level, you're training for 5-second holds, then 10, then 15. Every second is earned through months of work.

Maintenance: Once achieved, expect to train the planche at least weekly or the skill will regress.