Mode: 🟡 Build
Goal
Increase end-range strength and tendon capacity in specific skill positions, while maintaining high movement quality.
When to Use
- During planche, front lever, and straight-arm skill phases
- When transitioning from general tendon work to skill-specific loading
- To build confidence and strength at lockout positions under control
- When full-duration skill holds are too fatiguing or inconsistent
Load
| Frequency | 2–3× per week per tendon/joint pattern |
| Intensity | Moderate to high effort (RPE 7–9) All reps must look clean and controlled Never taken to failure |
| Volume per session | 4–8 holds × 5–15s Total time under tension: 30–60s |
| Rest | 60–120s between holds |
| Deload | 4–6 weeks before progressing or rotating protocol |
| Pain guideline | No sharp pain during or after holds Mild joint pressure is acceptable If symptoms worsen → reduce load or revert to simpler protocol |
Method
- Use the actual skill position or a slightly shortened progression
- Actively lock joints, do not hang on passive structures
- Maintain full-body tension and clean alignment
- Each hold should look identical, stop the set if quality drops
Progression
Progress by increasing difficulty of the position, not by chasing fatigue
- Move to a harder progression (e.g., tuck → advanced tuck)
- Increase hold duration within the 5–15s range
- Add one extra high-quality hold (up to 8)
- Do not extend sets into long fatigue-based holds
Stop / Exit Criteria
Transition out of this protocol when:
- You can perform full skill holds with good form and low fatigue
- Skill work itself provides sufficient tendon loading
Reduce or pause if:
- Joint irritation appears
- Overall training fatigue is high
Why This Works
- Trains tendons and muscles at the exact joint angles used in skills
- Short clustered holds preserve technique under high tension
- Limits fatigue drift that increases joint stress
- Builds confidence and control at lockout positions