Simonster project planche pdf download free

This week program will provide a foundation of strength for calisthenics, emphasizing correct technique to ensure safety and maximize progress in your calisthenics journey. This program a training frequency of five sessions per week made up of three upper-body and two lower-body sessions. To do this program you will need resistance bands to assist you and equipment to do chin-ups, rows, and dips on; resistance bands and a set of rings is sufficient.

This 6-week program is designed for those with a foundation of bodyweight strength who are looking to improve their capacity and start working toward skills like the muscle-up, handstand push-up, and front lever. This program involves a training frequency of five sessions per week made up of three upper-body and two lower-body sessions. This book guides you through those movements and how to achieve them.

Even with zero experience, Project Handstand provides a blueprint you can follow to handstand mastery. Develop upper body strength, balance, and body control while learning an impressive skill — the handstand!

Although you can achieve a handstand without guidance, I do not recommend it. In addition to an increased risk of injury, learning to handstand without proper guidance can lead to bad habits that are difficult to unlearn.

This eBook teaches you how to safely learn optimal technique from the beginning. The handstand is an impressive skill on its own, but the ability to perform a solid handstand provides a foundation for an array of bodyweight skills and strength training exercises.

Through learning to handstand, you will build functional muscle, burn fat, and develop extraordinary control of your own body. In my opinion, the most important of pillar of performance. It's really as simple as that. I'm not going to dive into detail here about every minutia of nutrition, but there are a few ideas personally practice and want to share, When applied, these can be used to help maximise your training.

Eat protein, fat and non-starchy veg pre-workout 2. Eat protein, fruil, starchy veg and lower fat post-workout This eating style mainly manages and uses insulin for muscle gain, performance and general health. By this mean unprocessed whole foods, the kind that doesn't need an ingredients list.

Experiment and enjoy! There are a few supplements would recommend to improve your physical performance, these are: OXYLENT A sponsor of this project, have used their multivitamin for 1 Sachet of Original over a year now. It's full of electrolytes and antioxidants, in a Intra-Workout highly absorbable form. I's all natural and sugar free too. Cheap and effective. It is important to find a balance of breaking down training and building up recovery. On top of an appropriate nutrition base, there numerous other methods for maximising recovery.

If you don't already, start incorporating these techniques into your recovery and life. Use the existing sets and reps and just replace like for like exercises push for push, pull for pull fo maintain the balance in the routine.

The routine is designed to improve all round bodyweight strength, control and flexibility but no real emphasis on aesthetic changes. This does not mean that you cannot build muscle with this routine, but it is simply not the primary focus. Achieving skills, like planche and front lever, takes time to imprint into our muscle memory and build the necessary strength.

Another challenge is that a lot of the strength required is in the tendons and joints, which takes longer to build up and manage without injury. NCHE 4 Due to the requirement of increased training volume for skills this routine utilises a high frequency training approach. This translates to three upper body days which allows planche, front lever and shoulder mobility all the primary goals to be trained three times a week while still attaining adequate recovery. When that translates into skills, which take years to fully attain, it adds up.

There is only one leg day in this routine because although putting size on the legs is not beneficial for upper body skills, as it simply makes you heavier, they cannot be forgotten. There is an athletic focused leg day aimed at improving explosiveness and power.

There is also sufficient volume to build muscle mass so you don't look like a flamingo, This project can be modified to create a split of three full body sessions by splitting out the leg day across the three upper body days.

Loaded Lower mobility like those on days 1 and 3 2. Save a TREE and say no to snail mail! This is an instant download you will receive a link to it immediately after purchasing. Project Planche 2. For both beginners and experienced athletes.

Build strength and lean muscle. Learn a valuable and transferable skill of bodyweight strength training. Problem 2 Many planche programs are written for individuals with previous gymnastics or calisthenics experience.

Problem 3 Programs often focus ideal scenarios and neglect to address common problems encountered during fitness training.