How I Learned the Full Planche in 3–4 Months (And How You Can Too)
Let’s be honest: the full planche looks impossible.
Leaning forward with your feet floating behind you like gravity suddenly stopped working?
Yeah… it’s wild.
But here’s the thing: with the right approach, it’s way more achievable than most people think.
When I first started training for the planche, I made all the classic mistakes—overtraining, poor progressions, skipping wrist warm-ups (big regret), and trying to jump straight into sexy Instagram skills instead of building the foundation.
Once I figured out the right way to train, things moved fast.
And if you already have a decent strength base, you can absolutely make insane progress in 3–4 months too.
Here’s the roadmap I wish I had when I st
arted.
Before You Even Start: Check Your Foundation
You don’t need to be a superhuman.
But having some basic strength makes your progress way faster.
If you can do:
-
20–30 push-ups
-
10–15 dips
-
A 10–15 sec tuck planche hold
-
A stable handstand (even on the wall)
-
Hollow body holds
…you’re already in a great place to start serious planche training.
If not, no stress—spend 2–3 weeks building that up first.
The 3–4 Month Planche Journey
Phase 1 (Weeks 1–4): Build the Engine
This is where you teach your body how to handle straight-arm strength and heavy forward leans. It’s not glamorous, but it’s the phase that matters MOST.
What you’ll focus on:
Planche Leans
You’re basically learning to be comfortable falling forward… without actually falling forward.
Tuck Planche Holds
Even 5–8 seconds at first is great. Focus on locking your elbows and pushing your shoulders forward.
Core Work
Hollow holds, L-sits, compression—your core will be living in 2010 gymnastics YouTube tutorials, and that’s okay.
Wrist Conditioning
Do. Not. Skip. This.
What this month feels like:
Your shoulders will scream at you (in a good way), your wrists will complain, and you’ll start noticing tiny improvements in lean control.
Phase 2 (Weeks 5–8): Level Up the Lever
Now we extend the lever just a bit. Nothing crazy—just enough to challenge your control.
Key movements:
Advanced Tuck Planche
It’s like the tuck planche’s evil older brother.
Straddle Planche Attempts
You might barely get off the ground, but that’s fine. Even failed attempts build strength.
Band-Assisted Planche Holds
Bands are honestly magic for progress. They help you learn the position without collapsing in 0.3 seconds.
Negative Planche Push-Ups
Slow, controlled, humbling.
What this phase feels like:
You’ll surprise yourself with how much stronger your straight-arm pushing becomes.
This is usually when people start thinking, “Whoa… I might actually get this.”
Phase 3 (Weeks 9–12+): Full Planche Attempts
This is where you finally start doing the thing you’ve been dreaming of.
Your new best friends:
Full Planche Attempts
Even holding it for 1–2 seconds is a win. Every millisecond counts.
Band-Assisted Full Planche
But now with much lighter bands.
Straddle Planche Holds
These become real tools, not just attempts.
Planche Push-Up Progressions
These are brutal but take your strength to the next level.
What this phase feels like:
You’ll have moments where your feet lift and your body straightens and everything clicks. That micro-second of floating will be the most addicting feeling ever.
A Simple Weekly Schedule (That Actually Works)
Train 4–5 times per week. You don’t need to kill yourself—just be consistent.
-
Day 1: Strength (leans + tucks + core)
-
Day 2: Skill (straddle attempts + band work)
-
Day 3: Rest / light mobility
-
Day 4: Power (negatives + push-ups)
-
Day 5: Full planche attempts
Weekends = recover, stretch, and flex in the mirror a bit (you earned it).
Recovery: The Secret Ingredient Nobody Talks About
Two truths:
-
The planche is hard on your joints.
-
Your body can absolutely adapt if you give it time.
Do wrist warm-ups every session.
Stretch your shoulders.
Sleep well.
Don’t max out every day.
Your body isn’t a machine—treat it right and it will reward you.
Mistakes I Learned the Hard Way
-
Trying to skip progressions
-
Bending my arms when things got heavy
-
Thinking heavier leans were enough
-
Ignoring hip mobility (straddle helps SO much)
-
Not filming myself (video fixes technique FAST)
So… Can You Really Learn the Planche in 3–4 Months?
If you’ve already got a solid strength base, YES—you really can.
People think the planche is some mystical gymnastics unicorn, but it’s really just progressive overload + consistency + joint conditioning.
If you’re a beginner, it might take longer—but the journey is still incredibly rewarding.
Final Thoughts
The planche isn’t just physical—it’s mental.
It forces patience, discipline, and a willingness to look like a newborn baby deer falling forward for the first few weeks.
But if you follow this roadmap, stay consistent, and celebrate every tiny win, you’ll be shocked at how fast your body adapts.
If you want, I can also make:
👉 A printable PDF plan
👉 A very casual, funny version
👉 A 30-day challenge format
👉 Or a personalized weekly schedule based on your current level
Just let me know!