Assessing Your Starting Point

Before beginning your planche journey, you need an honest assessment of your current abilities. This lesson provides a structured testing protocol that will identify your strengths, weaknesses, and the appropriate starting progression for your training.

The Assessment Protocol

Perform these tests on a day when you are well-rested. Warm up thoroughly with 5-10 minutes of general movement, wrist circles, shoulder dislocates with a band, and a few sets of pushups.

Test 1: Pushing Strength

Max Pushups Test

• Perform as many strict pushups as possible with full range of motion (chest to floor, full lockout)
• Maintain a rigid body line throughout
• Stop when form breaks down

Scoring:

• Less than 15: Build general pushing strength first (4-8 weeks)
• 15-29: Adequate for beginning foundation work
• 30+: Ready for planche-specific progressions

Dip Max Test

• Perform as many parallel bar dips as possible with full range of motion
• Shoulders should descend below elbows at the bottom
• Full lockout at the top

Scoring:

• Less than 5: Focus on dip progressions before planche work
• 5-14: Acceptable foundation
• 15+: Strong pushing base

Test 2: Straight-Arm Strength

Parallette Support Hold

• Hold a support position on parallettes or dip bars
• Shoulders depressed (pushed down away from ears)
• Scapulae protracted (shoulder blades pushed apart)
• Time the hold

Scoring:

• Less than 20 seconds: Straight-arm strength is a priority weakness
• 20-45 seconds: Developing
• 45+ seconds: Adequate for planche work

L-Sit Hold

• Hold an L-sit on parallettes or the floor
• Legs parallel to the ground (or as close as possible)
• Time the hold

Scoring:

• Cannot hold: Work on tucked L-sit as a prerequisite
• Less than 10 seconds: Developing
• 10+ seconds: Good straight-arm and compression strength

Test 3: Planche-Specific Assessment

Planche Lean Hold

• Start in a pushup position with hands shoulder-width apart
• Lean forward, shifting your shoulders past your wrists
• Keep arms locked, scapulae protracted
• Hold the maximum lean position
• Time the hold

Scoring:

• Less than 10 seconds or cannot lean past wrists: Foundation phase needed
• 10-30 seconds with moderate lean: Ready for beginner progressions
• 30+ seconds with significant lean: Ready for tuck planche work

Frog Stand Hold

• Place hands on the ground, slightly wider than shoulder width
• Place knees on the backs of the upper arms
• Lean forward and lift feet off the ground
• Time the hold

Scoring:

• Cannot hold: Balance and strength need development
• Less than 15 seconds: Working level
• 15+ seconds: Good balance foundation

Test 4: Wrist Health Assessment

Wrist Extension Test

• Kneel on the ground and place palms flat with fingers pointing forward
• Slowly shift weight forward over the hands
• Note the maximum comfortable extension angle

Scoring:

• Pain at any angle: Do not proceed with floor work. Use parallettes and begin wrist conditioning immediately
• Less than 60 degrees: Wrist mobility is a limiting factor. Prioritize conditioning
• 60-80 degrees: Adequate for careful floor work
• 80+ degrees: Full range for floor planche training

Wrist Flexion Test

• Place the backs of the hands on the ground
• Gently apply pressure

Scoring:

• Pain or less than 50 degrees: Additional wrist conditioning needed
• 50+ degrees: Adequate wrist flexion mobility

Test 5: Core and Body Line

Hollow Body Hold

• Lie on your back with arms overhead and legs extended
• Press your lower back into the floor
• Lift arms, shoulders, and legs off the ground
• Time the hold

Scoring:

• Less than 15 seconds: Core strength is a priority
• 15-30 seconds: Developing
• 30+ seconds: Strong foundation for planche body line

Posterior Pelvic Tilt in Pushup Position

• Hold a pushup position
• Tuck your tailbone under (posterior pelvic tilt)
• Squeeze your glutes
• Maintain for 30 seconds

Scoring:

• Cannot maintain PPT: Practice this daily
• Can hold with effort: Normal starting point
• Easy to maintain: Good body awareness

Interpreting Your Results

Category A: Foundation Phase (6-8 weeks before planche-specific work)

You fall into this category if:

• Pushups are below 15
• Cannot hold a parallette support for 20 seconds
• Wrist pain during weight-bearing
• Hollow body hold under 15 seconds

Priority: Build general pushing strength, wrist conditioning, and core endurance before starting Module 3.

Category B: Beginner Planche Phase (Start at Module 3)

You fall into this category if:

• Pushups are 15-30
• Support hold is 20-45 seconds
• Can lean forward in planche lean for 10+ seconds
• No wrist pain during weight-bearing

Priority: Begin with planche leans and frog stands while continuing to build overall strength.

Category C: Intermediate Start (Begin at Module 3 with faster progression)

You fall into this category if:

• Pushups are 30+
• Dips are 15+
• L-sit hold is 10+ seconds
• Planche lean hold is 30+ seconds
• Frog stand is 15+ seconds

Priority: You can progress through beginner material quickly and may reach tuck planche work within the first training block.

Recording Your Baseline

Document the following for future comparison. Retest every 8-12 weeks to track progress:

• Max pushups
• Max dips
• Support hold time
• L-sit hold time
• Planche lean hold time and approximate forward lean distance
• Frog stand hold time
• Hollow body hold time
• Wrist extension range (estimated degrees)
• Body weight

Setting Realistic Goals

Based on your assessment category, set initial 3-month goals:

Category A Goals (3 months)

• Achieve 25+ pushups and 10+ dips
• Hold parallette support for 45+ seconds
• Begin planche leans with 10+ second holds
• Establish a pain-free wrist conditioning routine

Category B Goals (3 months)

• Achieve a 5-second tuck planche hold
• Planche lean hold of 30+ seconds with significant forward lean
• Frog stand hold of 30+ seconds
• Begin pseudo planche pushup training

Category C Goals (3 months)

• Achieve a 10-15 second tuck planche hold
• Begin advanced tuck planche attempts
• Develop a consistent training schedule with proper periodization

Conclusion

Honest self-assessment is the foundation of effective training. Knowing exactly where you stand allows you to choose the right starting point, avoid injury from premature progression, and track your progress objectively. In the next module, we will build the specific foundations your planche training requires, starting with the often-overlooked but critical area of wrist preparation.