The Smartest Way To Train Planche, Front Lever & More — Key Takeaways
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The Smartest Way To Train Planche, Front Lever & More
Daniel Vadnal3mJun 11, 2026
Watch the originalTrain isometric skills (back lever, front lever, flag) at 60% of your max hold duration for ~60 total seconds per session, 3 days per week.
Key takeaways
Cap isometric work sets at 60% of max hold duration, 60 total seconds per session
Cap isometric work sets at 60% of max hold duration, 60 total seconds per session
- If max hold is 30s, train at 18s per set — keeps intensity productive without burning out CNS.
- 60 total seconds per session is the daily volume target regardless of hold duration used.
Train isometric skills 3x/week; starting at 5x leaves no room to progress when adaptation stalls
Train isometric skills 3x/week; starting at 5x leaves no room to progress when adaptation stalls
- Beginners to intermediates: 2x/week minimum; 3x is the sweet spot for most.
- Starting too high (5x) creates a dead end — you can't add more days when progress slows.
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In this video
- 1mIsometric Skills Overview and Testing Max Hold
- 1mCalculating Training Intensity at 60% of Max Hold
- 2mVolume Target: 60 Total Seconds Per Session
- 3mWeekly Frequency and Progressive Overload Principles
“You want to make progress doing the least amount of work for as long as possible.”
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