How Viktor Kamenov Trained For Planche SO FAST Explained
Summary
TLDRThe video discusses the training style of Victor Kamenov, a calisthenics athlete, focusing on statics, power dynamics, and basics. It emphasizes building foundational strength over aesthetics, explaining how proper form and progressive overload are crucial for mastering skills like the planche. Kamenov highlights the importance of balancing strength exercises, using attempts, weights, and resistance bands, while avoiding overtraining. The video also covers strategies for improving form, breaking plateaus, and the significance of consistency in training to achieve better results in calisthenics.
Takeaways
- 💪 Victor Kamenov focuses on three key training areas: Statics, Power Dynamics, and Basics, with the goal of progressively overloading these elements.
- 🏋️ Building muscle is not necessary for learning static skills like the planche, but foundational strength is essential for mastering advanced calisthenic movements.
- 🔄 Victor's training philosophy emphasizes mastering control of a movement for at least two solid seconds before progressing to the next level.
- 🧠 Mental focus and control are crucial in calisthenics, ensuring proper form and preventing reliance on bad habits such as 'banana planche'.
- ⏳ Avoid perfectionism in static holds; around eight seconds of a good planche is sufficient for moving on to exercises like planche push-ups.
- 🏋️ Resistance bands and weight training are key tools in Victor's training, helping simulate planche positions and progressively overload muscles.
- ⚠️ Avoid overdoing planche attempts in every session, as this can lead to both physical and mental fatigue.
- 📉 Plateaus in hold times can be attributed to poor form, lack of strength in specific muscles, or inconsistency in training.
- 🗓️ Programming flexibility is important: Victor adjusts his sets and rests depending on whether he's preparing for competition or regular training.
- 🎯 Consistency is key in progressing calisthenic skills—having a structured workout plan ensures continued muscle adaptation and steady improvement.
Q & A
What is the training style archetype according to the script?
-The training style archetype refers to the way an athlete structures their progression. It could involve combinations, hold times, power dynamics, or other focuses like freestyle and static skills. Victor Kamenov's training style archetype emphasizes statics, power dynamics, and basics.
Why is building general strength more important than muscle aesthetics in calisthenics?
-According to Victor Kamenov, building general strength, rather than focusing solely on muscle aesthetics, is more important because it creates the foundational strength required for skills like the planche. Strength allows for functional movement and correct motor patterns, which are key to mastering calisthenics.
What should be the minimum hold time before moving to the next progression in planche training?
-The minimum hold time before moving to the next progression should be at least two solid seconds. Victor Kamenov emphasizes the importance of being able to control the hold for at least this duration before progressing further.
Why is maintaining proper form crucial in calisthenics training?
-Proper form is crucial because it ensures all muscle groups are being used correctly, which helps prevent the development of weak links. Poor form, such as an arched lower back or bent legs, can hinder long-term progress and may lead to injury.
What role does muscle mass play in planche training?
-While muscle mass is not the primary focus, building muscle can help increase the potential to perform strength-based calisthenics skills like the planche. More muscle provides the capacity to hold more weight and handle more intense training.
What are Victor Kamenov's top three exercises for learning the planche?
-Victor Kamenov's top three exercises for learning the planche are: planche attempts, weight exercises simulating the planche (such as Zenetti flies), and using resistance bands to simulate the planche while reducing the load.
Why should planche attempts not be done too frequently?
-Planche attempts should not be done too frequently because overdoing them can lead to both physical fatigue and mental burnout. It is important to balance training frequency to avoid excessive strain and maintain motivation.
How does Victor Kamenov use resistance bands in his training?
-Victor Kamenov uses resistance bands in about 50% of his workouts. They help reduce the load during planche practice while allowing him to maintain the correct form, making them a crucial tool for both strength building and neurological adaptation.
What advice does Victor Kamenov give to those who plateau during their progression?
-Victor Kamenov suggests focusing on form, targeting weak points in the body, and maintaining consistency in training to overcome plateaus. A lack of strength in certain areas, like the lower back or glutes, and inconsistency in workout routines are common reasons for plateaus.
How does Victor Kamenov's training approach differ during competitions versus regular workouts?
-During competitions, Victor Kamenov increases the number of sets with less rest to simulate the intensity and endurance needed for combinations. In regular workouts, he focuses on longer rest periods and typically does 3 to 4 sets of exercises, though this can vary depending on how he feels.
Outlines
💪 Victor Kamenov's Training Style Archetype
This paragraph introduces Victor Kamenov's approach to training. It discusses how athletes choose a training style or 'archetype,' which defines how they progressively overload their strength. Kamenov focuses on statics, power dynamics, and basic exercises, and the importance of knowing your personal training goals is emphasized. The discussion touches on the balance between building muscle for aesthetics versus focusing on general strength, especially in calisthenics training.
🧠 Form and Progression in the Planche
This section explains the importance of form and progression when training for skills like the planche. Kamenov advises training with a progression that can be held for at least two solid seconds, allowing for better control and mind-muscle connection. The importance of ensuring proper form before moving on to more advanced progressions is stressed. Athletes are encouraged to correct weak points and avoid developing poor habits, such as 'banana' form, that can hinder long-term progress.
🔄 Striving for Balance: Form vs. Perfectionism
In this paragraph, Kamenov warns against over-focusing on achieving perfection in the planche. While form is important, chasing excessively long holds, like 20 seconds, is not necessary. Kamenov recommends aiming for an average of 8-second holds and progressing towards more advanced skills like planche push-ups. He highlights the importance of balance between improving form and steadily increasing strength without overdoing it.
🏋️♂️ Top Exercises for Planche Progression
Here, Kamenov outlines his top three exercises for learning the planche: (1) attempts at the planche, (2) weight exercises like Maltese presses that simulate the planche, and (3) resistance band exercises. He emphasizes that while attempts are crucial, they should not be overdone. Weight exercises provide a systematic way to track progress, and resistance bands allow for proper form training while reducing load, making them ideal for both strength and neurological training.
📅 Sets, Frequency, and Planche Training Volume
Kamenov's approach to training sets and frequency is discussed in this paragraph. He typically does 3–4 sets for attempts in regular workouts, but if he’s at a calisthenics park or preparing for competition, he may do up to 15–20 sets. The volume of sets depends on the goal—whether it’s competition training or a regular workout. Kamenov also integrates 'undulating training,' where heavy training days are followed by lighter days to maintain technique without overloading the body.
📈 Programming Insights and Customization
This section explores Kamenov’s programming philosophy, including adjusting the number of sets based on competition readiness and training for different goals. It highlights how elite athletes like Kamenov often train based on feel and manage their workload intuitively. The paragraph also mentions other athletes' training styles, such as Thomas Kurganov’s approach to undulating training, and invites viewers to request similar content on these alternative methods.
Mindmap
Keywords
💡Training Style Archetype
💡Statics
💡Power Dynamics
💡Basics
💡Progressive Overload
💡Form
💡Muscle Activation
💡Resistance Bands
💡Plateau
💡Undulating Training
Highlights
Victor Kamenov's training style focuses on three key areas: statics, power dynamics, and basic calisthenics.
Kamenov emphasizes building general strength over purely aesthetics for calisthenics skills, with a foundational focus on push-ups, pull-ups, and dips.
Victor's primary approach to learning static skills like the planche involves mastering foundational movements before progressing to advanced skills.
He advises only working on a progression when you can hold it for at least two solid seconds, stressing control and mind-muscle connection.
When progressing in calisthenics, Victor suggests focusing on form, avoiding overtraining, and progressively overloading exercises for consistent improvement.
To overcome plateaus, Kamenov suggests focusing on weaknesses, maintaining consistency, and ensuring proper form, especially in critical muscle groups like glutes and lower back.
He recommends using weighted exercises like Zenetti flies to systematically overload calisthenics movements and make measurable progress.
Resistance bands play a key role in Kamenov's planche training, helping reduce load while practicing proper form and motor control.
Victor Kamenov believes in incorporating attempts, weighted exercises, and resistance bands for a balanced and effective planche training routine.
He cautions against performing too many attempts in a single workout, as this can lead to mental and physical burnout.
When progressing from shorter to longer hold times, Victor emphasizes the importance of achieving at least 8 seconds with proper form before moving to more complex variations.
While striving for long holds is beneficial, Kamenov warns against overdoing it; 8 seconds is usually sufficient for moving forward with more advanced exercises like planche push-ups.
Kamenov discusses the importance of stepping back to correct form when necessary, even if it means regressing from advanced skills to basic progressions.
Consistency is crucial in planche progression, with Kamenov advocating for structured training plans rather than random home workouts.
Victor’s planche training program is flexible and varies based on his competition prep. For general training, he typically does 3-4 sets per exercise with longer rests between.
Kamenov uses undulating training, incorporating heavier workouts followed by lighter sessions to balance strength building with recovery.
Transcripts
Boys in no time straight into it we're
going to break down the full one hour
interview I did with Victor kamenov into
a quick little video so you guys can
find out how exactly you guys can train
like Victor kamenov or possibly even
better than him first let's break down
what I like to call his training style
archetype the training style archetype
is the former progression that athlete
chooses in order to progress their
strength so for example some athletes
like to use combinations as a form of
their progression so they'll eventually
get to longer and longer combinations
some athletes like to increase their
hold times some athletes like to
increase their power dynamics some
athletes train many different things
such as freestyle and Statics and
flexibility and Mobility work balance
skills as well so the training style
archetype explains how exactly do they
like to train what are they
progressively overloading and what are
their goals what are they focused on in
the interview with Victor kamenov he
stated that his training style archetype
in other words his focus in his training
is three things that Statics power
dynamics and Basics those are the three
main things he's focused on
progressively overloading getting better
at and focusing and getting stronger so
those are his overarching goals and
that's going to affect how he trains
because if he was focused on
combinations because maybe a competition
was coming up maybe he would train
slightly differently so you need to take
that into account with your own training
what's your training style archetype are
you focused on combinations at the
moment or are you focused on individual
static skills so quickly I want to talk
about body composition because when
people get into calisthenics it's
usually because of Aesthetics they want
to improve their physique their body
Aesthetics by gaining muscle and that's
usually hypertrophy training but they'll
have the long-term goal of learning the
plunge so I just wanted to ask Victor
okay do you need to be focused on
building muscle in order to build that
strength that basis for learning the
skills because some people think okay do
I need to be muscular in order to learn
the plant and this was his response yeah
it's important to catch the muscles like
all those fundamental things that they
said but it's more important to have
General strength not only your muscles
but in general that is something that
you built exactly with those
preparational exercises so when Victor
started calisthenics and maybe you're
starting calisthenics too he wasn't too
fixated on the Aesthetics and the
muscular part of training he was focused
more on the strength part he wanted to
learn those cool skills he was seeing
online that's the main thing he was
focused on and that's why he was focused
on the basics so you know push-ups
pull-ups dips Pike push-ups getting to
learn the handstand as well as muscle up
to it was those kind of fundamental
calisthenic skills this provided him
with the basis to start learning the
skills and this is also why he still
does Basics and just progressively
overloads it so now it's still difficult
he can do heavy heavy dibs it's still
difficult and he still makes progress so
as Victor kaminov said it's very
important that you build up that
foundational level of strength so your
body is functional you can functionally
move do those push-ups pull-ups and dips
with the correct motor patterns it's not
too important how much muscle you're
putting on although this will help your
strength of capacity in the future if
you do want to focus on that and do want
to build strength but if your focus is
the static skills you don't need to
focus on this it's more important that
you build up the foundational levels of
strengths and work on your Basics but I
have to make it clear if you watch my
other videos on strength principles for
calisthenics and you watch my video on
the equation to build strength for the
planche you'll know that building muscle
goes into that equation the more muscle
you build the easier it's going to be in
terms of your potentiality to learn the
planche so it's not going to hurt if you
do want to focus on building muscle as
well we do also know Victor kamenov
started working on freestyle skills
while he was learning some of these
basic static skills you know learning
the front lever learning the hands down
and hand to them push up but we're not
going to focus too much of that in this
video because we'll focus more on
strength aspects rather than the
freestyle skills so now let's move on to
his approach to learning the planche the
Victor kamenov approach now when you're
learning the plants you need to know
what progression should you be working
on and should you be training and when
can you move on to the next progression
this is a very common question many
people have but don't really know the
answer to he said you should only be
working on a variation or progression if
you can hold it for at least two seconds
at a minimum and I'm stressing at least
a two solid seconds not one two but a
solid one two here's his explanation go
for a variation that you can hold for at
least two seconds because if you can
hold it it means that you can apply
control it's also mind work it's not
only go for it and hold it because yeah
maybe you can go for a full flash but it
will be around zero seconds and you have
not enough physically the time to
control it and it's really important go
for progression that will allow you to
have the enough physical time to really
have that control have that mind and
muscle connection and after that you can
think about growing those seconds into
the current progression once you of
course get the the requirements uh like
let's say eight or nine seconds for
progression then you can go for the next
one drop again back to two seconds and
so on and by this way you have one
healthy progress before you move on to
that next progression make sure you have
the form you want in that progression
before moving on so even if you have the
solid amount of seconds that you need
which we'll talk about in a minute you
need to make sure that form is where you
need it to be compare it to other
athletes of higher level and see your
own is that the form I want is it at
that level yet and then you want to move
on working on not the proper position
from the beginning will make you the
world champion in not the proper
position working on the banana from the
beginning the world champion into the
banana planche you'll be the best into
the banana flash but you'll never get
the real clutch you know that's that's a
deal so just saying if you guys have
been progressing really well really fast
you've been able to go from Advanced
like to stratum now working on full
punch whatever it may be make sure your
form is still keeping up with you make
sure you're not getting weak links so
say maybe your lower her back is arching
maybe your legs are bent maybe your arms
are bent as you keep doing the holds but
you're still progressing really well
make sure you're tackling those weak
links because even though you're
progressing fast other muscle groups may
not be getting the attention that they
need sometimes it's better to go a few
steps back maybe not go on a full
planche maybe not even go on a stroke
Branch or swing yourself even more but
go and position that you have all your
uh body parts into the right place and
you also have the enough time to control
it and to feel it exactly where it
should be slowly to gain that strength
slowly to increase those seconds and
after that you think about okay I extend
my body extend my body and so on like
this is The Logical way of how things
should be trained this is exactly what I
realized and I had to take my full
planche I was doing full planche presses
all of that and I had to take it all the
way back to a stratoplanche you have to
get rid of that ego if you want to
increase your form and actually progress
the way you should now look how much
better my form is in the plant on the
flip side of this coin don't become too
much of a perfectionist as Victor
kaminov explains here but also there is
the other uh side of the coin which is
not to overdo the things like there is
some minimum requirements as I said
let's say okay you get the three four
seconds of a good planche then there is
no need to be aiming for those 20
seconds really in order really to start
training the push-ups of the press so
even to learn variations of the plants
like the plant push-up you know plant
presses you don't need crazy like 20
seconds hold that's a bit of Overkill
eight seconds around eight seconds on
average is gonna be good Remember full
punch is the goal so we don't want to be
getting held up on Advanced Turk trying
to get 50 seconds that's not the aim the
aim is full punch so we need to start
working towards it as we're getting
better and better and still perfecting
our form and working our weak links but
in order to increase those hold times
how do you do this and this will come
down to Victor kamenov's exercise
selection the top three exercises Victor
kaminov recommends and that he does to
learn the plunge is gonna be first of
all attempts then it's gonna be any
weight exercise that's simulating the
planche or Maltese or Maltese presses
things like that and then lastly it's
going to be resistance band using a
resistance band to also simulate the
full planche don't go crazy doing
attempts but I know it's one of Victor
kamino's favorites for learning the
plunge and it is important but don't do
it every session like I know some of you
have been doing I know some of you have
been trying that straddle every session
don't be doing that here's him talking
about attempts and how you shouldn't do
too many too frequently well look that's
one of the mistakes I used to make for
example every time on every training I
go for the same attempts and so on and
even going too much through the punches
let's say five times a week six times a
week and so on and every day doing the
same thing and firstly you get physical
dark and secondly even more important is
you get mentally tired of doing the same
thing now let's talk about exercises
with weights that simulate the planche
like zenetti flies these are great
because they're so easy to progressively
overload or to track how much you're
progressively overloading and
progressively overloading is just making
an exercise harder and harder by loading
it harder and harder and that's quite
hard to do in calisthenics because we're
working with our body weight so it's
really hard sometimes to estimate okay
how much load am I actually putting on
these muscles
etc etc it's much easier with weight
which is why it's so great and why it's
one of Victor Cameron's favorites for
learning the plant you can
systematically go through okay gonna do
eight kilograms for three weeks four
weeks whatever it is or at like 15 reps
then we're gonna move on to nine
kilograms then ten etc etc so start
training like Victor Cameron off and
start introducing these exercises into
your training program now lastly
resistance bands Victor kamenov even
mentioned he does 50 of his workouts
with resistance band ends and for me
personally every workout has at least
one exercise where I'm using the
resistance band to learn the planche or
to learn the planche form better that's
because you're in the plunge position
just with a bit of assistance this is
how gymnasts do it this is what you're
doing if you use weights you're just
reducing the load same with the plants
you're just reducing the load with the
resistance band but you're learning the
full position it's great for the
neurological part of learning the punch
and it's great for the strength part top
tier exercise in my opinion I do it
every workout and if you need a set of
resistance bands check out gordonation
they've got a whole set of resistance
bands I use these every workout I use
them to warm up with with the heavy
bands and then my working sets are with
the lighter band so you're going to need
some bands like this throughout your
punch Journey so check them out in the
link in the description below and use
the code Jack then for minus 10 off you
guys know so now you guys know if you
want to be trained like Victor camera if
you want to be doing the progressions
you can hold for at least two seconds
get this up to eight seconds move on to
the next progression don't do too many
attempts but do enough so you can kind
of gauge how you're progressing and
sometimes when you're feeling strong you
can push it a little bit you want to
keep in mind the form remember to watch
that and then you also want to use
weights bands and attempts all smartly
but what happens when you want to try
and increase that two second hold to
eight seconds and you hit a plateau you
know you're maybe you're stuck at four
seconds what do you do so the first
reason is your form you're not watching
your form too much you have bad form so
you're not getting the muscle activation
you need so that's number one like I
said before watch the form number two
you're lacking strength somewhere you're
not working on that weak point maybe you
have one major weakness in the lower
back the glutes or something especially
in the straddle I see a lot of people in
the straddle they have weak glutes and
they're not working on it they're still
working on their shoulders that's not
going to help with that issue if it's
the glutes so make sure you're targeting
all the muscle groups that are used in
that hold in that static hold that
includes the legs as well lastly this
was a big one for him and I think it's
the main one that he felt was why people
put a toe and it's inconsistency he says
that he sees a lot of people that are
skipping workouts maybe they don't have
a workout plan so they're not really
sticking to a routine the body needs a
routine that it needs to that repeated
stimulus to keep creating adaptations
and then periodically switch it up so it
still gets those adaptations from a new
stimulus you need a training plan to do
that effectively so if you don't have a
training plan you've just been doing
homework out and doing whatever you feel
but you've been hitting that Plateau
maybe it's time to make a workout plan
and change that okay the last section of
this video we're going to go on to
programming so what kind of things in
the programming world does Victor
kaminov do in terms of his planche
progression you know how many sets is he
doing what frequency of workouts is he
doing a week all that we're going to
cover now so firstly let's talk about
sets how does he decide how many or what
number of sets he's going to do for a
specific attempt or planche exercise and
really he said this depends on whether
he's training for competition or not
because depending on whether he's
training for a competition or if it's a
regular workout that really changes his
programming and how many sets he's doing
if it's for a competition he's going to
be doing a lot of sets with less rest
this is going to simulate more of
combinations and the sets he's going to
be doing a competition this is
specificity and if he's doing a regular
workout well he's going to have longer
rests between sets and he's going to
have maybe three to four sets usually
for attempts he said so I think it's in
that ballpark but he also said that
usually when he's training at the
calisthenics Park he'll maybe even do 15
to 20 sets sometimes if he has the time
and he'll just look at his watch and be
like okay I need to get on with the next
thing and then move on to the next
exercise so really it depends I think I
think it goes off feel a lot when you're
that Elite you can kind of go off feel
so really just make sure it's between
three to four sets and I'll say over a
week make sure you're getting about 15
to 10 sets in a certain exercise for a
certain muscle group that's generally
good place to be in terms of volume and
number of sets this is very similar to
how Thomas kurganov trains he says he
does about three days of hard heavy
training and then the following days a
really light training so he can recover
but still work on planche technique this
is called undulating training if you
want to learn that or if you want a
video like this one on the training
style for Thomas kirganov and how he
trains for the punch let me know down in
the comments below now with that said
let me know in the comments if you want
that video on Tom's kirganov and how he
trains for the planche or if you want
that video on undulating training I can
also do this on gymnasts as well and how
they use undulation in their training
let me know down in the comments thank
you to all my channel members remember
if you become a channel member you're
basically getting personal training or
the closest thing I can provide to
personal training I made this as cheap
as possible and it's way cheaper than
actual personal training make sure you
join the Discord and watch this video
because this is going to explain how
Valentine Blanc trains and his training
style because there's no best one
training style for calisthenics there's
just many different approaches and maybe
the approach or the training style of
Valentine Blanc suits your style better
and maybe it'll help boost your
performance even more
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