How Gymnasts Learn the Planche SO FAST (Ft. Brandon Wynn)

Summary

This video explains the three main methods gymnasts use to quickly learn the planche: body composition, assistance, and training cycles. It discusses the importance of building a muscular yet lean physique through intense training and proper diet. Assistance techniques, such as spotting and resistance bands, help gymnasts progress faster. Finally, structured programming with micro and macro cycles ensures steady improvement. Former USA Olympic gymnast Brandon Nguyen highlights the role of mental training and organization in achieving strength-based goals like the planche.

Takeaways

• 💪 Gymnasts use multiple factors to learn the planche quickly, not just one method.
• 🏋️‍♂️ Body composition is crucial for gymnasts, emphasizing large muscles with low body fat to stay strong yet light.
• 📏 Bigger muscles help increase strength capacity through neural adaptations and muscle cross-sectional area.
• 🥗 Diet is essential for achieving low body fat while building muscle slowly over time (main gaining).
• 🤝 Assistance, both in exercises and programming, plays a significant role in gymnasts' training for skills like the planche.
• 🧠 Mental training and overcoming perceived difficulty are key aspects of strength training for gymnasts.
• 🎯 Gymnasts use spotting, equipment, and resistance bands to create a balance between harder and easier planche progressions.
• 🔄 Gymnasts utilize training cycles (micro and macro) to structure their routines and progressively overload.
• 🛠 Gymnasts start training very young, which gives them a foundation in mobility, flexibility, and strength, making planche progression faster.
• 🌀 Gymnasts incorporate various training methods like circuit training, superset training, and skill-specific training to build strength efficiently.

Q & A

What are the three main methods gymnasts use to learn the planche quickly?

The three main methods are body composition, assistance, and training cycles (both micro and macro).

How does body composition help gymnasts achieve the planche?

Gymnasts maintain large muscles while keeping a low body fat percentage, allowing them to stay light but strong, which is essential for performing bodyweight movements like the planche.

Why don't bigger muscles hinder bodyweight movements for gymnasts?

While bigger muscles add weight, they increase strength and help gymnasts perform demanding skills. Low body fat ensures that the muscle is functional without adding unnecessary weight.

What role does neural adaptation play in strength training for the planche?

Strength is a result of neural adaptations combined with muscle size (cross-sectional area). This means as the brain learns to control larger muscles more effectively, strength increases.

Why is diet so important for gymnasts aiming to learn the planche?

A proper diet ensures that gymnasts maintain a low body fat percentage while building muscle. They need to balance a caloric surplus for muscle growth with periods of caloric deficits to stay lean.

What does 'main gaining' mean, and how does it help with learning the planche?

'Main gaining' is the process of maintaining a lean physique while slowly building muscle. It helps athletes stay light while progressively increasing strength, making movements like the planche easier.

How do gymnasts use assistance in their training to learn the planche?

Gymnasts use spotting, resistance bands, and partner work to make exercises more achievable. These assistive tools allow them to train in a way that gradually builds strength and confidence.

What does it mean to 'train above and below' a goal, such as the planche?

Training above means making some aspects of the movement harder while receiving assistance (e.g., wearing ankle weights). Training below involves using assistance to make the full movement easier (e.g., resistance bands).

Why is programming and organization essential for learning the planche?

Gymnasts follow structured training cycles, which allow them to progressively overload and track strength gains. These cycles (macro and micro) ensure balanced development and prevent injury.

What is the importance of flexibility and mobility training in gymnastics?

Flexibility and mobility are trained daily by gymnasts to prevent injuries and enhance performance. Neglecting these areas can slow down progress and make advanced skills like the planche harder to achieve.