Training Rules

Every session must include dedicated wrist and elbow warmup

Wrist and elbow injuries are common; prehab prevents them

No max effort attempts without proper progression and warmup

Tendons fail suddenly under unexpected load

Planche training requires 2+ years of straight-arm foundation

Extreme bicep tendon stress; most injuries occur from rushing

Exception: Physical therapy background with specific preparation

Skill work must be performed at the start of session when fresh

Complex movements require full CNS freshness; fatigued skill work builds bad patterns

Exception: Light skill practice for warmup

Rings only after bar foundations established

Instability increases injury risk without base strength

Exception: Low-difficulty ring rows and support

Deload week every 4-6 weeks of progressive training

Tendons accumulate fatigue invisibly; regular deloads prevent injury

Exception: Skill-only periods may extend to 6-8 weeks

Master easier progression before adding volume to harder one

Volume on poor form reinforces bad patterns and risks injury

Limit straight-arm work to 20-30 minutes per session

Bicep tendon and elbow stress accumulates in straight-arm positions

Exception: Advanced athletes with years of adaptation

New movements: minimum 8 weeks before significant load increase

Tendon adaptation lags muscle by 2-3x; rushing causes injury

Exception: Experienced athletes with similar movement history

Maintain roughly equal push and pull volume within each week

Imbalance causes shoulder and posture issues

Exception: Specialized skill blocks