Last week we introduced the frog stand, which is essentially the first position in developing the planche. This week we go further into the next progression, as well as introduce interrelated positions that correlate to one another and keep you balanced and your core strong like bull. With consistent practice and diligent training, you will enhance your flexibility, strength and stamina. Developing proficiency in these fsp's will do more for your core strength and athletic development than almost anything else, in my opinion. These are positions that require bracing, activation and utility of the entire body, from fingers to toes, when done properly.
Practicing these positions will ultimately increase your weightlifting ability, but sadly, the reverse is not necessarily true. On a separate note, these basic positions will develop stronger and more flexible joints and connective tissue. This is something that you simply can not rush. It takes approximately 6-8 times as long to build connective tissue strength or recover from tissue injuries than it does for muscular issues. The connective tissue requires a lot of time under tension to develop, which is why holding certain positions for a long period of time and carrying heavy objects for long distances is great for this end. On the other hand, high intensity bouts of exercises performed as fast as possible, which seems to be one of the newest trends in fitness training these days, is a sure fire way to neglect time under tension, and ultimately, increase the risk of suffering joint and connective tissue injuries. But no worries, you totally crushed that WOD and got a new PR, dude!
Strength is a skill and your pursuit of it should not be rushed. Be diligent with your practice and enjoy the benefits of your hard work with years of practical progressions and evolution while your friends are changing their workout goals daily and spinning their wheels into an eternity of Beginnerville, making an occasional appearance in Novicetown. Of course there is a time and need all different types of training activity, but always keep in mind, if you are a beginner you should train like one. Likewise, if you have been training for many years and are still doing the same things you did when you started, maybe it is time to kick your training up a notch and get out of your comfort zone. There are several ways to do this, but the best way is, and always will be, to work with a qualified coach who understands you and your goals.
On with the videos:
The first video is the advanced frog stand, watch and see the slight differences to help you progress towards the ever elusive planche. Essentially, you will be totally straightening your arms while resting your knees on the back of the elbows, as opposed to resting them on the outside of the elbows. Straightening your arms to a fully locked out position is subtle but can be quite humbling.
While this video shows further progressions than we need just yet, it is a good video, and the info is not a secret, it's all out there in public. What is a secret, however, is the ability to stay with a goal until it is achieved, instead of quitting when things start to get hard. L-sit link
Back lever tuck