A lot of people ask things like: • how do I get a handstand • how do I get a muscle-up • how do I get a planche • how do I improve mobility • how do I train for strength and skills at the same time And that is a really good question. Because getting a goal is not just about finding the right exercise. It is also about knowing: • what to focus on • how to organize the week • how long to stay with it • what trade-offs come with that goal So let’s break this down into 3 levels: • the small picture • the medium picture • the big picture 🎯 1. The small picture: what exercises and what kind of training? This is the most basic level. If you have a goal, you need to ask: What does this goal actually need? For example: If your goal is a handstand You need: • upside down time • body line work • shoulder strength • balance practice • confidence falling out safely So your training might include: • chest to wall handstands • pike handstand holds • handstand kick-ups • shoulder shrugs • hollow body holds If your goal is a muscle-up You need: • pull-up strength • chest-to-bar pulling • transition work • dip strength • body awareness So your training might include: • pull-ups • chest-to-bar pull-ups • rows • assisted transitions • dips If your goal is flexibility or mobility You need to know which one you actually mean. If your goal is flexibility, maybe you need: • pike stretch • pancake stretch • bridge work • splits work If your goal is mobility, maybe you need: • full range squats • cossack squats • active compression • animal movements • shoulder control drills That is the small picture. Pick exercises that actually match the goal. ⚙️ The medium picture: how to make a weekly plan This is where most people get stuck. Because now the question is not just “what exercises help?” It becomes: How do I fit them into a week without destroying recovery or making the plan too messy? A simple way to think about a weekly plan is: Step 1 Pick the main goal

Elevated planche lean from today's session

The planche is one of the most wanted skills in calisthenics. It looks insane. It feels impossible at first. And it is one of the clearest examples of the difference between a strength skill and a technique skill. Yes, technique matters. Yes, body position matters. But with the planche, the biggest truth is this: If you are not strong enough, the skill is just not there yet. That is why today we are doing a full breakdown on: • what the planche is • why it is so hard • realistic progressions • how to start training it • common mistakes • what exercises help most • how to fit it into your normal training 🤔 What is the planche? The planche is a straight arm pushing skill where your feet leave the floor and your whole body stays held up horizontally. That means you need to create a huge amount of force through: • shoulders • chest • triceps • upper back • core • glutes • wrists And unlike a handstand, you are not stacking everything straight over your hands. You are fighting leverage the whole time. That is why the planche feels brutal so quickly. 😵 Why the planche is so hard The planche is hard because it combines: • straight arm strength • shoulder protraction • wrist strength • full body tension • the ability to lean forward without collapsing A lot of people underestimate the straight arm part. You can be strong at: • push-ups • dips • bench press • handstand holds …and still be nowhere close to a planche. That is because the angle and the straight arm demand are completely different. ⏳ Realistic timeline The planche is not usually a “quick win” skill. A realistic timeline for a clean full planche is often: • many months if you already have a very strong base • 1 to 3 years for a lot of people • sometimes longer depending on body type, consistency, and training quality That is normal. That is one reason people quit early. The progress is not always dramatic, but it is real. 🎯 What should your first goal be? Your first goal is not the full planche.

I want to try something new with the community. For the next stretch, I want to do my own challenge too: I will post 1 full in-depth tutorial every single day. That means each day I’ll break down: • a skill • a concept • a progression • a common mistake • or something you want a coach’s perspective on And your part of the challenge is simple: Whatever the post is about that day, do something related to it. For example: • if the post is about handstands, you do 5 seconds of handstand work • if the post is about mobility, you do a little mobility • if the post is about pull-ups, you do a pull-up progression • if the post is about core, you do one core exercise So we do the challenge together: • I post something useful every day • you take action on it every day 🎯 Now it’s your turn I’d love to know what specific skills or concepts you want more information on. Especially things where you want: • a coach’s perspective • more detail • a better breakdown • progressions • common mistakes • how to actually train it It can be something brand new, or something we have covered before that you want explained better. 👇 Comment below with anything you want covered Examples: • handstands • L-sits • muscle-ups • human flag • planche • pull-ups • dips • flexibility • mobility • reps and sets • recovery • motivation • how to structure a workout Whatever gets asked for the most, that’s what I’ll start breaking down. Let’s build the next challenge together.

Started specific planche training about 2 weeks ago and this is where I am and for some reason at the end I fall on the left side is it normal? How's my form?