STEFAN EROTEEV | Planche vs. Leg Workout? | Interview | The Athlete Insider Podcast #43
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The text of the interview (translated automatically):
i wanted to be everything balanced and not to rush direct to everything i prefer to be my progress to be slower but completed you gorillas welcome to the athlete insider podcast by gornation my name is phil and today's guest is the bulgarian planche beast an inspiration for the workout scene i'm really happy to welcome you to the show stefan irotef from bulgaria hello guys my name is from bulgaria i'm 20 years old awesome happy to have you here happy that you take the time people always requested you the bulgarian beasts you have this legendary gym there where there are like a lot of strong athletes and we already interviewed victor coming off so i'm really happy to welcome you as the second the second strong athlete from this legendary gym and yeah let's kick off with your presentation uh who are you what do you do in a normal life in real life first thank you for inviting me to this interview um so i'm studying measuring equipment in technical university i finished my high school with measuring equipment too so i want to be on next level like to finish my university i'm training work academics uh eight years almost about our gym actually i started to train there in the end of the 2012 when i met first victor there and uh for first two years i wasn't so consistent in this sport but uh with the time i just found that this is my way of life so you're 20 now if i understand it right and you started and in 2012 so you were like a child how old were you i was almost 12 actually and you started with calisthenics then yeah wow i was doing older sports like hanbo swim and uh etc wow so yeah like is it normal in bulgaria that like gymnastics and calisthenics are they is it like big big sports in bulgaria about the gymnastics kind of uh we have a lot of uh actually you know jordan yorkshire he is one of the best um gymnastics in the world but um about the questings no it's not something big okay so when you started with almost 12 how how did your workout go did you do the basics or did you like start with advanced movements already so at the beginning my first main goal and the idea was to build a good body shape so i started with basics first moment i was doing only pull ups and dips and the second i started to do muscle ups like for two months i did uh two of my swords well with with 12 years old yeah that's insane okay um so pull ups muscle ups uh how did the evolution continue first year i was doing only basics and like uh pull-ups dips muscle ups and uh other basic elements uh the second year i started to go to competitions just to watching uh what are they doing and how sports uh is changing no and uh in 2014 i started to do more elements i started to learn plunge front levers and other static elements okay so uh in your beginning you did a lot of basics and um yes you started with with these movements do you think it was important for your uh for your progress afterwards in in planche and front lever i think uh everybody who started to do calisthenics must have at least basic uh strength you know just to build from pull-ups and push-ups even dips you have to build one level to improve it you can start uh without the instrument to do elements okay actually you you can but uh you're exposed to more uh injuries okay did you have any injuries in your career yeah in 2019 uh there is a competition in poland and um actually on the competition i just fell from her and i felt some pain in my knee then i didn't take a care about the knee after this competition but it was looking really bad i mean it wasn't look so good so i went to moscow for the second competition with probably red connection and meniscus but i didn't know that and after the second competition i continued to work out and then this thing happened for second time i felt from the bar and then i understood that i read my cross connection because the pain was really bad so then i went to the hospital and they checked and they understand that uh i read the connection and the meniscus so i was out of uh the workout like almost one year not completely like nine months because i had surgery so yeah wow that's this meant you uh weren't able to do pull-ups or some basic movements actually i was doing statics i didn't have problem so i just do i was doing only statics without any dynamics okay okay i mean there is no excuse about that so okay that's the good thing about street workout that you don't always need your legs uh that you can you can work around that um so uh yeah how how tall and heavy are you right now uh my weight is 70 kilos and i'm 1.76 meters 176 okay that's cool um so um people are always interested in the community how long did it take for you from the first workout in 2012 the first street workout street workout training session um to your first full planche how many years were in between or how many uh how much time my progress was uh really slow uh i started to do straddle in 2014 but uh july i think i started to do straddle uh january and july i was doing style brunch with not good form and then it took me like almost one and a half year to unlock full plunge and to do some full planche like uh five or six seconds with no good form okay so the really the transition from straddle planche to full planche was quite hard for you yeah do you know why is it because of your height or no it does because i wanted to be more completed like my progress to be completed i focused on lunch and levers and the method to which i used it wasn't the good one for me okay so do you think like working on planche and front lever at the same time um is it working or do you need to work only on planche or and only on front lever to make progress it depends of the person because you know there is a people who it's easier to learn front levers and do more uh things on levers and uh the same on the plunge so the branch was for me but not the lever so okay are you in general um more a push person are you stronger and push movements than you are in pulling movement yeah i think for pushing for me personally okay but this doesn't mean that i'm not doing any pull-ups i'm trying to improve my weak points but you just know that you have to work harder to uh progress and and front lever or like in levers in general i guess yes but if you want to have good uh good level you work on it yeah even if you if you don't yeah that's it um so how long did you did you take for the front lever from your first workout like included all the basics and the the year of basics only almost the same thing like the struggle punch wow and that already shows your strength in the pushing movements because for a lot of people that's at least what i see with the front lever is easier to learn than a straddle planche but there are these uh these few athletes who are like uh have like a straddle planche before the front lever so it really depends from person to person it's just my feeling that there are more people who are stronger and pulling movements than pushing movements or what do you think i think personally it depends on the people you know so if you take for example netko his polling power is much much better than his uh pushing and you can see how easier for him to do pull-ups and other stuff for example so if if i work on his program for a level for the front lever uh i won't be able to do the same pull-ups as like him and is it a reason of it's a it's a reason of genetics right yeah it's all about genetics okay um do you have some advice that you would um give to somebody who has the also the same height as you and wants to progress and planche like um in general uh advice for somebody who is like also taller like you're not the tallest guy like uh in planche but uh in general like uh the advice that you would give to somebody who is like one 6 176 to 180 approximately so yeah you just have to uh to work on his elements and personally for me i prefer to be more balanced you know uh i focused on plunge and flavor but uh this mean that your progress won't be so fast because you're separating your power on two things not one so if you focused only on one thing like plunge or liver you're gonna progress it more faster okay makes sense what are the your favorite exercise that you recommend for the planche uh progressions if you want to learn lunch you have to do more progressions and again depends of the person because on some people rubber bands help more in others attempts dirt progress so you can combine third of the basics or other exercises to progress it what is your opinion on on leg workouts in general um is it a focus or is it just something that you do for health or is it um something that's uh counterproductive for statics what do you think about it so before the injury i wasn't so consistent workout on legs so my only workouts for lex was swimming and hanbo and uh after the injury i took a lot of care about my legs like uh now i have three days three workouts for my legs in a week wow and it's only body weight like um running body weight calisthenics like squats and other other exercises for legs and the third one i started to do free run like flips nice and yeah that's it and you feel that your legs are feeling stronger so also the injury is less probable to come back right i'm not sure about that i mean sometimes i feel the place unstable but i think uh it needs more time because uh from the injury to now uh it's maybe year and a half okay so i think there is uh time to heal do you think your injury would still have happened if you would have trained legs before before it like um do you think now or i should have trained legs the whole time or is it something that yeah what do you think about that so i think uh if uh if i were training flex it could be no problem for my leg to you know it won't this injury so i think everyone has to take care about that and to train legs a lot of people think that if you train next uh the elements uh gonna be more harder yeah there is something uh right in that you're gonna be heavier but for sure you you have more power like um your body will have more power okay i i think this is one natural boost for the body because you stimulate a bigger part of the body okay so today how does your workout schedule look like you already said three times per week legs but let's show the people how does your complete work a week of workouts look like so okay today after the interview i'm gonna have a workout so i'm when i'm in the gym i'll first stretch and warm up then i'll start to do statics combos on parallel bars and floor like for one hour then i will switch to dynamics some combos for dynamics and dynamic elements then i'll do a little bit basics like pull-ups push-ups dips and then i'll switch to workout for legs a little bit front lips back flips and then again with basics for legs like squats jumps and room wow how long is this training session sounds like like a whole week for for many people yeah but uh if you have a good plan you can make it okay so how long is one session uh it depends uh if it's uh the weekend uh there is a four or five hours but if it's the workdays uh it's taking me like three hours workout okay and uh the rest of the week uh like um if you how do you split your workouts for the week so one day i'm training and one day one day i rest okay every day like one day training rest yeah and your training days always look kind of the same uh not kind of the same one of the days i have i'm more focused on pulling like at the end of the workout i'm doing more festools or uh muscle ups uh the other day i'm focused more on pushing push-ups and presses and the third workout could be with combined three of them like pushing and pulling but more balanced okay but it's always statics before dynamics right yes i prefer to do this because you need the strength for uh statics and like for the dynamics it's not that bad if you already are a little bit exhausted from aesthetics yes and also i'm trying to save some power from the statics to dynamics because if i want to do combos i have to do statics on the bar too true makes sense um you already said in the beginning of a session you stretch yourself you do some mobility work uh your your opinion on mobility overall is it important for planche or like for sorry for for aesthetics workout in general in general for the whole workout it's not only the planche or statics it's about dynamics too and uh even for the legs workout it's good just because uh you know you can feel more your body when you're stretched and warm up good so i think this is important for sure okay and you always do it before the session not not after all both actually both before and after because uh before here in bulgaria winter is really cold so it's good to have a good warm up because you know in the cold weather you can get uh more injuries so you have to protect yourself with warming up and after that stretching so like what was the coldest temperature that you had this uh this winter minus 15 wow okay it's not like russia but it's a similarity true like in germany this winter it was crazy like uh one week ago we had minus 19 degrees uh here and like snow snow chaos with 40 45 centimeters of snow um so yeah but i can totally relate it's really um the body doesn't feel good like if it's so cold and you go to a training i can imagine that uh stretching and doing some mobility work uh prepares the body to to uh definitely have to do warming up good before the session um do you what do you think is the main reason that people get injured um because i see a lot of people injuring themselves in calisthenics and then some other people saying yeah calisthenics is not good for the joints it's too uh like to pressure too much pressure on the joints uh what do you think are the main reasons that people get injured i think it depends it could be because they didn't warm up good uh or they don't doesn't have enough strength for some elements and they are doing trey hart and the other third thing i think it's uh just a bad luck sometimes it just happens okay one question that we received a lot of times and a lot of athletes ask that is when do i know that i'm ready to start with straddle planche for example because as you said a common reason is really to to be injured is to start too early with an element that your body isn't ready for that your tendons your joints are not ready for so when do you know that you're ready to to start with a straddle planche for example i think everybody has to feel his body so if you feel your body in good shape for learning the planche or liver like you feel that you have enough power you can try to learn first basic stuffs like handstand and other basic elements and then to start to learn lunch because you you can't uh throw yourself direct to the plunge true and people have to know that you started so early like uh kids are still like uh the the joints and everything is still growing and uh still quite flexible etc you did a lot of basics you do a lot of mobility and then you start with your aesthetics you with your plans etc um this is important for the people to know i think because a lot of people want to learn the planche in three months or like uh the the full planche in six months and it's like really rushing and uh wanting to be fast and when i see your story you took time you you took your time but you're like really uh um on a good level now and on a healthy level yes i think it's because i wanted to be everything balanced and not to rush direct to everything i prefer to be my progress to be slower but completed i can understand do you think are you in general uh a patient person or are you like unpatient uh your in your personality i'm definitely patient okay okay that's a good thing for for calisthenics i think or like overall a good thing um nutrition how does your nutrition look like how do you eat uh how is it possible to have a physique like you uh what are the the the meals that you eat so two years before two years i was doing uh some debts like low carbs and um yeah low carbs mainly and uh it helps it helped me to be more cleaned in good shape but sometimes it's not a good option because uh it's just for um short period it's not for a tournament you you can't throw away all carbs and eating only meats and vegetables so now i don't have that but i have built something like a normal normal way of eating so i ate everything but in in norms and everything enormous okay so um do you have like some stuff that you take care of do you like do you uh eat a lot of protein or is a lot of fat or another not a lot of fats like are do you look on some nutrition right now no but uh for sure i'm watching to take good protein from my food especially before competitions uh no uh okay because you can't you can't to work out and treat only bad food no and to want some progress like um if you eat good food and uh clean i think this is going to be a little bit boost for your body and for you and just feel better if you if you want to have progress and you eat clean food it's going to be boost for your body makes sense uh do you take supplements no only only vitamin c and sometimes uh protein sometimes okay cool um yeah we're closely coming to an end um one thing that i would like like to know what are your goals for the next time do you plan on competing again definitely for sure actually i'm burning for competitions because uh one year i was out of the sport so i want to compete more cool so we can see cepheum back on on the stage that's that's cool um yeah at the end of each interview we always have some quick questions quick answers so first question pizza or burger pizza okay uh are you a dog or a cat person a dog but okay yeah same same here um do you have a favorite location for holidays um home okay so when you when you are on like when you have some some free days you like to spend them at home yes or with friends uh in the mountains sometimes cool um what are the athletes that inspire you uh victor for sure victor kamal uh netko eric cortese and then there is uh other outlets dimitri kuznetsov okay nice good ones um do you have a favorite book um not at all okay uh yeah if um what was the best calisthenics event you've ever been at there is uh three competitions which i like uh worldwide heroes for sure yeah also we have the hoodie there first uh battle of the verse and uh there was a one competition which i was judge in slovakia i can't remember the name of the organization but it was really good cool if you would have to decide between only statics and only dynamics for the rest of your life what would you take definitely statics okay expected that and then the last question do you have a message for the calisthenics community something that you want to tell the people listening they have to chase their dreams and their goals and not to give up on them nice awesome thanks for the interview um yeah where do people find you how can they get in touch with you they can write me a message in instagram or at me in facebook awesome so instagram and facebook are down below uh for the people who want to contact you like the your links your social media channels are in the description thanks for your time stefan it was a it was our honor uh and uh it's really nice to see you again i mean we met each other uh i think yeah two years ago now uh like approximately on the world of buy heroes event in cologne and um yeah i'm hoping that uh this summer we can see each other again on a competition so all the best for you thanks a lot for your time and before you can say goodbye to everyone and i want to say thank you to everyone listening to this till the end to uh yeah support this series and thanks for sharing it uh giving it a thumbs up this helps a lot and stefan you have the last words thanks again that you were here thank you and uh appreciate it for the inviting me and yeah that's all thank you.