PROJECT MeN (Oa = A Foundation to Intermediate Planche Training Routine Ney 4 Agility Oe eelce) hy —_ an Oo WwW BN 15 16 17 Sponsors About Me Nutrition Recovery Project Planche The Routine Core Circuits Lower Mobility Circuits Exercise SuggestionsOxylent® is an award-winning, 5-in-1 daily multivitamin drink that delivers vitamins, minerals, electrolytes, amino acids, and antioxidants with easy absorption. It is something that | take during every workout to perform better and keep me hydrated. 've used this supplement almost a year, so | am so excited that they are sponsoring this project. www.oxylent.com (8) aRDouR Ardour is the new name in strength and mobility. They are a sportswear brand that believes in a shift from the aesthetic to the functional. From gymnastics to calisthenics and primal movement to yoga, they have some original designs to fit. I'm a huge fan of their apparel and attitude to movement so their decision to sponsor is incredible. Use discount code “ARDOURTOM'" for 10% off your order. www.ardour.lifeMy name is Tom Merrick and I'm a movement and health enthusiast. Ive been training now for just over 3 years, which has consisted of everything from endurance and cardio training to bodybuilding and power lifting. However 2 years ago, following becoming ill and bed bound for 2 weeks from poor nutrition and over training, | took a new approach to movement and health. | began utilising bodyweight training and taking a holistic approach to nutrition and life. | would spend all my free time reading research papers, books and articles, listening to podcasts and watching YouTube videos. | took this information and started experimenting with all the different ideas that | discovered. This has led to the person | am today, not only in development of my physical strength but my psychological strength too. Atter everything | have received from the vast health and fitness community online, | decided to give back and start my own YouTube channel to share my experiences and ideas. This e-book is one of the ways | am trying to do this. | hope you enjoy. amNUTRITION Although this is primarily a training project, it is well worth mentioning nutrition. In my opinion, the most important of pillar of performance. @& + NUTRITION FUEL YOUR PERFORMANCE If you want fo maximise your performance, you need fo maximise your nutrition. It's really as simple as that. | would highly recommend you nail your nutrition and make it the building blocks of everything you do. I'm not going to dive into detail here about every minutia of nutrition, but there are a few ideas | personally practice and want to share, When applied, these can be used to help maximise your training. MACROS AND CARB TIMING Not all calories are equal, they all send different messages that tell your body to respond in different ways. | recommend a carb backloading style of eating that focuses on two very simple principles. {. Eat protein, fat and non-starchy veg pre-workout 2. Eat protein, fruil, starchy veg and lower fat post-workout This eating style mainly manages and uses insulin for muscle gain, performance and general health. Ideally training is around 2-8pm so | would therefore recommend the following macro ratios: @ PROTEIN _0.75-1g Per Ib of bodyweight )) CARBS 20-40% of calories, depending on activity Qo Fats 40-60% of calories If you want to find out more about carb backloading then enter this link: www.gymbuzz.com/fiiness-centre/training/carb-backloading-explained/_NUTRIT EATING REAL FOOD As well as using carb backloading, | would also recommend sourcing as much of your nutrition as possible from real foods. By this | mean unprocessed whole foods, the kind that doesn't need an ingredients list. | realise this isn't always possible but the more real you can eat, the better you will feel and perform. This translates to the following: @ PROTEIN Z)carss —-SS9. VEG Qe) Fats ay Pastured meat Sweet Potato LeafyGreens Avocado Wild caught fish Carrots Tomato Grassfed Butter Pastured Eggs Parsnips Pepper Coconut Oil Grassfed Collagen Rice Cucumber Olive Oil Grassfed Whey Coconut Broccoli Dark Chocolate Hemp Protein Fruit Cauliflower Nuts and Seeds The list here does not represent all the foods you can eat, simply a direction in which | would recommend heading. Experiment and enjoy! SUPPLEMENTATION Ideally, we would get all our required nutrition from whole, real foods but sometimes this isn't possible. There are a few supplements | would recommend to improve your physical performance, these are: OXYLENT A sponsor of this project, | have used their multivitamin for 1 Sachet of Original over a year now. It's full of electrolytes and antioxidants, in a Intra-Workout highly absorbable form. I's all natural and sugar free too. CREATINE Studied since the 1970's, creatine has been used as a sports 3g of Monohydrate Supplement fo increase lean body mass, strength, total work Post-Workout load and even to improve cognition. Cheap and effective. ASHWAGANDHA. A recent study showed a 15% increase in testosterone, 2% 500mg of KSM-66 increase in fat loss, improvement in muscle recovery and a Posteo large improvement in strength using KSM-66 ashwagandha, http://www .ncbi.nlm.nih.gov/pubmed/26609282_ RECOVERY sf With nutrition making up the building blocks of this project, another important pillar of performance to consider is recovery. & iH RECOVERY TRAIN HARD, RECOVER HARD Training is a stressor on the body that stimulates adaptations, however it cannot adapt without adequate recovery. It is important to find a balance of breaking down (training) and building up (recovery). On top of an appropriate nutrition base, there numerous other methods for maximising recovery. Breaking Muscle® have a great tool to assess if you are getting adequate recovery. dp | RECOVERY TECHNIQUE (J) VALUE Adequate Nutrition 40.25 8+ Hours Sleep 40.5 30 Minute Nap +01 Yoga/Mobility Work +0.25 Foam Rolling +01 Cold/Contrast Shower +0.25 Ice Bath/Sauna +0.25 20 Minute Gentle Walk 40.25 Alcohol -0.25 The aim is to reach a total of at least ®@ | personally have good nutrition (+0.25), sleep 8 hours a night (+0.5), a contrast or cold shower every morning (+0.25) as well as foam rolling (+0.1) and mobility work (+0.25) most days for a total of 1 - 1.55. If you don't already, start incorporating these techniques into your recovery and life. To read more about these recovery methods then enter this link: hitp://breakingmuscle.com/mobilty-recovery/you-dont-need-more-training-you-need-more-recover)2 JECT PLANCHE A Now that nutrition and recovery have been considered, we can get into the exercise and the project planche routine. & H+ EXERCISE INTRODUCTION Project planche is a development of my personal planche and body- weight routine. | have experimented with numerous different bodyweight protocols like Body By Rings, Gymnastic Bodies and Overcoming Gravity but | didn’t find that any of these programs fit my needs perfectly. | used what | had learnt and started creating my own programs in an attempt to best progress my bodyweight skills. PROJECT GOALS This routine has been set up to achieve more complex gymnastic and bodyweight skills. The project specific goals are: PRIMARY GOALS SECONDARY GOALS Planche Handstand Push-Ups Front Lever One Arm Chin-Ups Shoulder Mobility Lower Body Mobility If your goals differ or you would like to rearrange the priority of exercises, this can be easily applied to the routine. Use the existing sets and reps and just replace like for like exercises (push for push, pull for pull) fo maintain the balance in the routine. The routine is designed to improve all round bodyweight strength, control and flexibility but no real emphasis on aesthetic changes. This does not mean that you cannot build muscle with this routine, but it is simply not the primary focus.egy. PROJECT PRINCIPLES The goals of this project are primarily skill-based strength exercises. Achieving skills, like planche and front lever, takes time to imprint into our muscle memory and build the necessary strength. Another challenge is that a lot of the strength required is in the tendons and joints, which takes longer to build up and manage without injury. NCHE 4 Due to the requirement of increased training volume for skills this routine utilises a high frequency training approach. This translates to three upper body days which allows planche, front lever and shoulder mobility (all the primary goals) to be trained three times a week while still attaining adequate recovery. The reason for this choice is simple: PUSH/PULL SPLIT UPPER BODY SPLIT 2 Sessions Per Week 3 Sessions Per Week 52 Weeks Per Year VS 52 Weeks Per Year 2x52 =104 3x52 = 156 104 Workouts Per Year 156 Workouts Per Year By utilising three upper body sessions a week you get more than fifty extra workouts a year compared to a push/pull split, with two training sessions on each. When that translates into skills, which take years to fully attain, it adds up. There is only one leg day in this routine because although putting size on the legs is not beneficial for upper body skills, as it simply makes you heavier, they cannot be forgotten. There is an athletic focused leg day aimed at improving explosiveness and power. There is also sufficient volume to build muscle mass so you don't look like a flamingo, This project can be modified to create a split of three full body sessions by splitting out the leg day across the three upper body days. | personally don’t like this but it is no less effective.PROJECT TRAINING SPLIT As previously mentioned this routine is split into three upper body days and one lower body day. | recommend they're arranged as follows: [i] pay +9 workout Straight Arm with Lower Mobility Active Rest Day Dynamic with Lower Mobility Active Rest Day Bent Arm Explosive Lower Body 7 Active Rest Day oar wn ACTIVE REST DAYS As this routine is trying to balance a lot itis important to maximise your rest days. | personally ike to do one or more of the following: 1. Loaded Lower mobility (like those on days 1 and 3) 2. Light activity (like yoga and walking) 3. Various recovery techniques (like those on page 5) MODIFICATIONS This routine is very adjustable to fit your needs, on a split and exercise level. To those with the experience and recovery capability, some modifications | would recommend are: 1. Additional lower volume upper body on day 7 2. Additional lower body on day 2 If it's too easy, increase volume. If you don't recover, reduce volume.PERIODISATION An optional periodisation can be applied to this routine. It follows a simple protocol fo vary the training response for increased progress. [i] week © periop Normal (Introductory) Overload (Eccenirics) Lower Rep (3-5 Reps) Overload (High Volume) Higher Rep (6-10 Reps) Overload (Assisted) Deload (Half Volume) Test (Against Goals) ONYOH EWN = APPLYING THE PROGRAM The routine lists sets and reps for each exercise. To convert reps into isometrics or eccentrics use the following rule: 1 REP = 1S ECCENTRIC = 2S ISOMETRIC Exercises, sets and reps are left open to allow you to decide on the load, intensity and progression of each exercise. When selecting an exercise progression always ensure you can perform it with good form and full range of motion to maximise results. Exercises with the same letter are performed by alternating the exercises each set with rest in between of one to three minutes. A‘. Straight Arm Planche 3-5 Sets x 4-6 Reps A2. Straight Arm Front Lever 3-5 Sets x 4-6 Reps For example, “perform one set of At. 10s tuck planche, rest and perform A2. 10s straddle front lever. Rest and repeat 4 more times”.AYE) ey FULL BODY WARM UP ROUTINE Warming up is essential to every workout in this routine. The aim here is to get blood flowing, activate muscles and improve mobility, To perform this warm up you will need a weak resistance band and a bar. Alot of these warm ups are from people like Ido Portal and Gold Medal Bodies as | don't see a need to reinvent the wheel. Add more if you feel necessary, however it's important to not fatigue yourself! | recommend the following warm up for every workout. 0 EXERCISE Al. Steady State Cardio 5 Minutes SETS AND REPS A2. ldo Portal Upper Body See Video Band Warm Up www.youtube.com/watch?v=1YHIV4a81Os AS. Ido Portal Squat Mobility See Video Warm Up www.youtube.com/watch?v=lbozu0DPc 1 A4. Gold Medal Bodies Wrist See Video Warm Up www.youtube.com/watch?v=mSZWSQSSEjE AS. Free Standing/Wall 30+ Second Hold Handstand Holds A6. Burpees 5 to 10 Reps AZ. Skin The Cats 5 to 10 Reps To watch the whole warm up on YouTube enter this link: www.youtube.com/c/VitalityAndAgilityTVBCAA STRAIGHT ARM WITH LOWER MOBILITY A majority of the exercises in this workout will be isometrics or eccentrics as well as the odd reps. Remember the rule mentioned onpage 9, 1 REP = 1S ECCENTRIC = 2S ISOMETRIC. > EXERCISE SETS AND REPS A‘. Straight Arm Planche 4-6 Sets x 3-6 Reps A2. Straight Arm Front Lever 4-6 Sets x 3-6 Reps Bi. Iron Cross/Handstand 2-4 Sets x 3-10 Reps Press Variation B2. Manna/V-Sit/L-Sit 2-4 Sets x 3-10 Reps Ci. Bridge/Hollowback 2-4 Sets x 3-10 Reps Handstand C2. Skin the Cats 2-4 Sets x 3-10 Reps Di. Core Circuit* 2-4 Rounds E1. Lower Mobility Circuit** 2-4 Rounds ® Both the core and lower mobility circuits are listed on page 15 and 16. SUGGESTIONS FOR EXERCISES ARE LISTED ON PAGE 17_ DYNAMIC DYNAMIC WITH LOWER MOBILITY This workout is aimed at adding explosiveness and power into these somewhat static skills. Remember the rule mentioned on page 9, 1 REP = 1S ECCENTRIC = 2S ISOMETRIC. df EXERCISE Al. A2. Bt. C1. C2. D1. Et Dynamic Planche Dynamic Front Lever Bar/Ring Muscle Ups Ido Portal Bridge Rotations Single Arm Hangs Core Circuit * Lower Mobility Circuit* SETS AND REPS 4-6 Sets x 3-6 Reps 4-6 Sets x 3-6 Reps 3-5 Sets x 3-10 Reps 2-4 Sets x 3-10 Reps 2-4 Sets x Max Hold 2-4 Rounds 2-4 Rounds © Both the core and lower mobility circuits are listed on page 15 and 16. SUGGESTIONS FOR EXERCISES ARE LISTED ON PAGE 17Be ey BENT ARM This workout is aimed at improving the secondary goals of handstand push-ups and one arm chin-ups. Remember the rule mentioned on page 9, df EXERCISE Al. A2. Bt. B2. C1. C2. D1. Et Handstand Push-Up One Arm Chin-Up Bent Arm Planche Bent Arm Front Lever Bridge Push-Ups Tricep Extensions Core Circuit * Lower Mobility Circuit* 1 REP = 1S ECCENTRIC = 2S ISOMETRIC, SETS AND REPS 4-6 Sets x 3-6 Reps 4-6 Sets x 3-6 Reps 2-4 Sets x 3-10 Reps 2-4 Sets x 3-10 Reps 2-4 Sets x 3-10 Reps 2-4 Sets x 8-12 Reps 2-4 Rounds 2-4 Rounds Both the core and lower mobllty circuits are listed on page 15 and 16. SUGGESTIONS FOR EXERCISES ARE LISTED ON PAGE 17_ EXPLOSIVE LOWERS EXPLOSIVE LOWER BODY This workout is aimed at improving explosiveness and power as well as balance in the legs. This workout should be able to be performed without need for a gym. All you need is your body, > EXERCISE SETS AND REPS A‘. Box Jump/Sprint/ 4-6 Sets x 3-6 Reps Squat (100-200m Sprints) A2. Natural Hamstring Curl 4-6 Sets x 3-6 Reps Bi-4 should be performed with less than 30 seconds rest between. Bi. Pistol/Shrimp Squat 2-4 Sets x 3-10 Reps B2. Single Leg Glute Raise 2-4 Sets x 3-10 Reps B3. Cossack Squat 2-4 Sets x 3-10 Reps B4. Single Straight Leg 2-4 Sets x 3-10 Reps Deadlift C1. Core Circuit* 2-4 Rounds °® Both the core and lower mobility circuits are listed on page 15 and 16. SUGGESTIONS FOR EXERCISES ARE LISTED ON PAGE 17_ CORE CIRCUITS of ADDITIONAL CORE WORK This routine incorporates a lot of core work during the routine alone, however core circuits can be incorporated to support strength development. Below are 2 basic core routines to try. | suggest using YouTube to experiment further and find out what works for you! CORE CIRCUIT 1 +9 EXERCISE REPS Ai. Hollowbody Hold 30-60 Seconds A2. Skydiver Hold 30-60 Seconds A3. V-Ups 5-15 Reps A4. Arch-Ups 5-15 Reps CORE CIRCUIT 2 + EXERCISE REPS Ai. Straight Arm Plank 30-60 Seconds A2. Right Side Plank 30-60 Seconds AS. Reverse Plank 30-60 Seconds A4. Left Side Plank 30-60 SecondsLOWER MOBILITY _ LOWER MOBILITY 4 This routine is based around being aglle and mobile. Flexibility and mobili is a vastly overlooked aspect of training. These two circuits are present on days 1 and 3 however they can be used any day, even rest days, to maximise your mobility. FRONT SPLITS MOBILITY CIRCUIT db EXERCISE Al. Kneeling Bridge Quad Stretch A2. Loaded Hamstring Stretch A3. Front Split Hold MIDDLE SPLITS MOBILITY CIRCUIT -P EXERCISE Ai. Horse Squat A2. Middle Split Hold A3. Pancake Stretch REPS 5-10 Reps with 30 Second Hold 72 Pulses 30-60 Seconds REPS 5-10 Reps with 30 Second Hold 30-60 Seconds 5-10 Reps with 30 Second Hold If you want to find out more about loaded stretching, | recommend checking out Emmet Louis who has a collection of videos on his YouTube channel at this link: www.youtube.com/user/EmmetLouis(NEN EXERCISE SELECTION This program specifically doesn't list any particular exercises in the routine to allow it to be manipulated to fit your personal training style. If you do want some help with selection, | would recommend these: STRAIGHT ARM Pseudo Planche Lean Tuck-Full Planche Hold Handstand to Planche Eccentrics Handstand Press DYNAMIC Pseudo Planche Rocks Handstand to Bent Arm Planche Frog Stand to Frog Planche Jump Into Planche BENT ARM Pseudo Planche Push-Ups Planche Push-Ups Pike Push-Ups Handstand Push-Ups LOWER BODY Squats Deadlifts Jump Squats Box Jumps Tuck-Full Front Lever Hold Tuck-Full Back Lever Hold Skin the Cats Front Lever Pulls Front Lever Raise to Row Ice Cream Makers Front Lever Pulls Front Lever Rows Mantle Chin-Ups Ring Rows Cuban Curls Sprints Split Squats. Cleans SnatchPROJECT NN Oa If you have any questions, I'm available at: Go @Morningtom Vitality AndAgiltyTV f /VitalityAndAgility Project Planche sponsors: oxylent POO aN PIV Rea Acre) (@) ARDOUR Tare (ol Ly Ney 4 Agility Merrick 2016