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LkBurn · Joined: 07 Feb 2008 Posts: 18 Location: Rhode Island

From start to finish, how long does it normally take? I know it depends on the starting point and how often training is, but in cases where you have seen the training from the start, how long does it take a gymnast to normally develop?

TipGuy · Posted: Sun Aug 17, 2008 9:08 pm Post subject:

I have seen 1 month to 5 years... This really is too broad to answer. Starting point, genetics, training schedule, height/weight, stress level all play significant roles.
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ryantroop · Joined: 03 Apr 2007 Posts: 83 Location: Skokie, IL

And to put a more realistic spin on your question - it should read "how long does it take to learn a planche?"

Once you get a solid planche, a maltese usually comes relatively quickly.

If you plan on working them after getting a straight leg planche, I suggest you learn a maltese on rings first - it will put less strain on your wrists, and it will teach you stability for parallel bars and floor should you compete it there.

LkBurn · Joined: 07 Feb 2008 Posts: 18 Location: Rhode Island

TipGuy · Posted: Mon Aug 18, 2008 2:52 pm Post subject:

Some people have an easier time with a maltese than a legs together planch. Particularly on rings... The strength is similar, but not the same.
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LkBurn · Joined: 07 Feb 2008 Posts: 18 Location: Rhode Island

ryantroop · Joined: 03 Apr 2007 Posts: 83 Location: Skokie, IL

To clarify,

Ive made it a point to teach a straight leg planche before a maltese so the gymnast could work pull outs for strength, as well as competition.

In my opinion I find it the natural progression. I probably should have stated that earlier.

Ryan

LkBurn · Joined: 07 Feb 2008 Posts: 18 Location: Rhode Island

braindx · Joined: 01 Mar 2004 Posts: 460

I'm working it. My long arms aren't helping...

For non-gymnasts or those who come from a lack of strength/mass background it's probably a 2-5 year project. If you have a cross, maybe sooner.

ryantroop · Joined: 03 Apr 2007 Posts: 83 Location: Skokie, IL

A really good exercise for shoulder strength is doing push ups with your hands by your hips.

Hands forward or backwards, doesnt matter - just focus on keeping your body tight and hollow throughout the push up. 3 sets of 5 per day should do it. They are hard. If you're considerably weak in your shoulders, dont be suprised if you cant do more than 2 or 3. However, after working for about a month, you should see a significant increase in stress load on your shoulders for planche/maltese.

I cant stress enough that you should always balance exercise - so if you work these, I suggest working front levers with a spot on rings as well, as they will work the back of your shoulders and take some stress off your rotator cuff. Good muscle development = preventative maintenance.

Good luck!!

Keep us updated on your progress.

Ryan

LkBurn · Joined: 07 Feb 2008 Posts: 18 Location: Rhode Island

Hello Guys,

Ryan, I've done those push ups for a while, I can do about 3 sets of 15 with good form. I just keep it consistent.

Also, I do a maltese kind of pushup, where you take a pushup bar (the ones they sell at walmart, do them a little wider out and angle the bar about where a ring would be. I saw them on amgym.com

I have Iron Cross trainers from gymsupply.com, which are really neat and support your arms by bringing the point of which you hold further towards your elbow. I also do planche holds for time on the rings (without the trainers) and lower through a maltese as slowly as possible. At the gym, I use the pulley system. It makes me feel like the man doing maltese push to planche's. (haha)

One thing I thought about lately is the bowflex my father has sitting in the basement. I have an extra pair of coach sommer's rings (I went on a ring buying spree, I have no clue why) and a pair of gibson athletic adjustable straps. I attached it all to the bowflex with D Plates and can strengthen everything by adjusting the straps and the weight. Right now, they're set for maximum resistance in the maltese position. When I work butterfly mounts, I set it for high resistance at the support position (where the machine locks out). I can change where I mount the rings and then work my shoulderstand to handstand presses and inverted iron cross work. Also, I was looking at the clear hip to handstand and I can do the exercises with this machine. Front levers, back levers, you name is. I don't know if anyone wants a video/picture describing the setup, but I'll be happy to give it. I feel like it's making all the difference in my training. I would like your input on this idea, everyone.

Thanks!