HOW TO TRAIN YOUR STATICS! | SSC METHOD
Thinking about training for a planche or any other static hold? Not sure how to structure your workouts for isometric exercises? In today’s article, I’ll break down a training method that’s perfect for building the most common static skills in Street Workout.
Before we dive in, make sure you’re familiar with the basic progressions for these skills. You can check out my article on front lever progressions, which also applies to back lever and planche—since the core progressions are essentially the same.
What Is the Static Steady Cycles (SSC) Method?
The Static Steady Cycles (SSC) method is a training system designed specifically for static holds, and it has its roots in artistic gymnastics. While I believe it can be adapted to other strength-based movements, it was originally developed for skills like the planche, front lever, and human flag.
Why You Should Train Your Statics This Way
What sets SSC apart from other training methods is its focus on safety—especially when it comes to strengthening and adapting your connective tissue. Your tendons and ligaments always lag behind your muscles in terms of strength and endurance. This is a fact many athletes overlook, which often leads to problems: from minor tendon strain to full-on tendon or ligament tears.
By following the SSC method, you’ll train your statics in a controlled and progressive way, minimizing the risk of injuries and ensuring long-term progress.
How the SSC Works (and How to Build Your Routine)
The SSC system is pretty straightforward. As the name suggests, it’s built around training cycles that help you progress through each static element safely and effectively.
The number of cycles will vary depending on your goals, but the minimum is one. Each cycle typically lasts around 8 weeks, which allows your body to fully adapt to the stimulus and minimizes injury risk.
You might be wondering: Why so long?
That’s because each cycle includes all the key phases of a proper macrocycle: overload, load, and deload. Thanks to its steady intensity, the stimulus feels very demanding at first (overload), more manageable mid-cycle (load), and easier toward the end (deload), as your body adapts over time.
Steps to Follow
| 1. Choose the progression you want to train. Here’s a quick reminder of the main ones: Tuck (knees to chest) Advanced tuck (knees apart, hips at a 90-degree angle) Straddle (legs open) Full (full extension) Once you’ve chosen your target progression, test how long you can hold it while fresh. You should pick one you can hold for around 15 to 20 seconds with good form. | |
| 2. Now that you have your max hold time ("X"), you’ll work with 50% of it. For example, if you managed to hold the position for 20 seconds, your working time during the cycle will be 10 seconds. | |
| 3. Perform 5 to 6 sets to reach a total of 60 seconds. If you need more sets to hit 60 seconds, that means the progression is too hard—switch to an easier one. If you reach 60 seconds in fewer sets, you’re ready to move up to a harder progression. | |
| 4. Perform the sets 2 to 3 times per week for 8 weeks, focusing on the static hold (or holds) you’ve chosen. Personally, I use this method for both front lever and planche. |
My Experience and Recommendations
As you’ve probably noticed by now, the SSC is a fixed cycle—you don’t change the intensity for about two months. That’s why the first few weeks can feel really tough. But over time, your body adapts, and by the final phase, the work feels much easier. It’s important to keep pushing through even when it starts to feel “easy,” since that last stretch is crucial for properly adapting your connective tissue (as I mentioned earlier).
If you don’t have that much time—or just don’t want to commit to two full months of the same type of training—you can shorten the cycle. Just make sure you’re getting enough rest between sessions. While this isn’t the recommended approach, I totally get that not everyone wants to stick to the same routine for eight weeks straight. I’m currently using this method myself, and I’ll probably end up shortening my own cycle by a few weeks.
Although I’ve focused mainly on the classic static progressions, you can definitely mix in intermediate variations—like single-leg holds or band-assisted versions. That’s actually something I recommend, because if you only rely on the four main progressions, you might hit a wall. The gap between some of them is huge. For reference: to move from a tucked hold to a tucked advanced, it’s usually recommended to hold the first one for around 40 seconds. But to go from straddle to full, you only need about 15 seconds. So adding extra steps in between can make the journey much smoother.
Lastly, while SSC is a great method, it’s not perfect. Like any training system, you might eventually hit a plateau. If that happens, try switching up your progression—it’s possible you’re using one that’s not quite right for your current level. You might also find that the cycle length doesn’t suit you, which could throw off one of the key phases (overload, load, or deload). Still, it’s 100% worth trying.
I hope this method helps you make solid progress with your static holds—and that you find a way to fit it into your routine from now on. Just make sure to train statics at the beginning of your session, before fatigue kicks in. Catch you in the next one!
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