so for how long should i aim to last on my isometric holds before moving to a progression? ex: from tucked planche to advanced tucked planche.
You can orientate on something like that
6x10s
5x12s
4x15s
3x20s
2x30s
1x60s
after achieving holding your move for 60 seconds you can go on to the next progression.
or you can follow something like this:
MAX HOLD HOLD TIME RANGE SETS TOTAL RANGE
26s-33s 16s-20s 3-4 60s-76s
19s-25s 12s-16s 4-5 52s-65s
13s-18s 9s-12s 4-5 45s-60s
8s-12s 6s-8s 5-6 36s-48s
the max amount of time you were able to hold at your first try is the "max hold". if you could hold the tucked planche for 20seconds, than it will fall in the second row which says "19-25s" max hold. Instead of holing your planche progression for 20 seconds until you fail, you have to hold 4-5sets of 12s-16s.
do not move forward to fast, even when it feals to easy! allow your joints to somehow catch up to your muscular strength!
i go for 30 seconds total each progression, not 60.