Thread: So WHEN do you progress your planks?

CP has said that he progresses clients after they can hold 3 one minute planks...I don't know if he still feels that way...but I thought it to be a good rule of thumb.

When training a client, you want to be time efficient...wasting four minutes on a plank doesn't seem too terribly efficient.

90-120sec. You can start progressing to shorter reps, like single leg planks for reps of 10sec or 20sec, etc....

Wouldn't the progression from a lengthy plank hold to more "difficult" plank-type exercises depend entirely on that person's goals?

Sometimes endurance is a goal...

Originally Posted by Pianomahnn

Wouldn't the progression from a lengthy plank hold to more "difficult" plank-type exercises depend entirely on that person's goals?

Sometimes endurance is a goal...

Ur core is built for endurance already.

If a person's goal is to hold a lengthy plank then we might do that......

Originally Posted by P-funk

90-120sec. You can start progressing to shorter reps, like single leg planks for reps of 10sec or 20sec, etc....

Ok thats exactly what I do now, thanks. Even on myself.


PWGriffin, welcome back.

Originally Posted by Pianomahnn

Wouldn't the progression from a lengthy plank hold to more "difficult" plank-type exercises depend entirely on that person's goals?

Sometimes endurance is a goal...

I dont see the point, hence the thread.

Planks can be a boring exercise, despite the pain, and the longer, the worse. Besides, what can you do with 8 minute planks that you cant with 4 minutes? At least extending the hip, for instance, refreshes the exercise itself, and relieves some boredom.

what about adding weight? also what are the different progressions for the plank?

I sometimes add weight when I do regular planks. I know people here will say you should load your spine but I do it in a safe way. I don't ever add more than a 45 pound plate and I started with 25's then 35's. I also do bird dogs and side planks but don't add weight to those exercises. I am working up to a 5 min plank with a 45 on my back. Planks rule.

You always need to have someone there...I guess you could finess a plate onto your back while youre laying down.

Originally Posted by PWGriffin

CP has said that he progresses clients after they can hold 3 one minute planks...I don't know if he still feels that way...but I thought it to be a good rule of thumb.

When training a client, you want to be time efficient...wasting four minutes on a plank doesn't seem too terribly efficient.

Yeah, that's usually what I do. Sometimes I start the progression by adding weight. I just lay a plate on the client's back while they hold it. I've done this with myself too. It's pretty damned hard.

Originally Posted by AKIRA

I dont see the point, hence the thread.

Planks can be a boring exercise, despite the pain, and the longer, the worse. Besides, what can you do with 8 minute planks that you cant with 4 minutes? At least extending the hip, for instance, refreshes the exercise itself, and relieves some boredom.

What can you do with a 60 minute run that you cant with a 30 minute?

Seriously.

Originally Posted by Pianomahnn

What can you do with a 60 minute run that you cant with a 30 minute?

Seriously.

Twice the work.

BTW when doing planks does it hurt your spine?

Originally Posted by Pianomahnn

What can you do with a 60 minute run that you cant with a 30 minute?

Seriously.

Thats an entirely different beast. Thats a cardiovascular exercise. Plus, had I had the opportunity to run 30 min over 60 min and expend the same amount of calories, such as, adding an incline or a weight filled backpack, Id choose the shorter run.

Thats me. Some people love to run. I dont. I find it a bit boring and the impact hurts my back, but if I wanted to use the same amount of energy, Id have to improvise.

Your killin me A. I have said it a few times I will do my daughters on my back from time to time. Sometimes I just like to go longer on my planks, but I suppose it does pose a good question.

I honestly only do planks as part of my warm up....just a short, hands out plank....to activate the core musculature. Should I be ashamed? My core is uber strong already so I didn't see too much of a need to devote time to it at the end of the workout or on a seperate day...

I have held a 30 second plank with 125lbs on my back...(45lb plate and 80lb dumbell on top of that.)

It depends what the goal is. If training someone for an anaerobic sport, I don't see the point in progressing for more than 60 seconds because it isn't a situation that is going to present itself often. I would add weight or progress to a dynamic stabilization movement. For regular people, I think 60 seconds is fine too, but that's just my opinion. There may be an aerobic sport I would consider going for 120 seconds on, but I have yet to find it.

Originally Posted by PWGriffin

I honestly only do planks as part of my warm up....just a short, hands out plank....to activate the core musculature. Should I be ashamed? My core is uber strong already so I didn't see too much of a need to devote time to it at the end of the workout or on a seperate day...

I have held a 30 second plank with 125lbs on my back...(45lb plate and 80lb dumbell on top of that.)

Ya know, besides JUST planks, I wonder if you can 'burn' out your core strength prior to doing something like sqauts or deads when you need that core strength.

For instance, I did some exercises one day before I did chinups. I might had done planks, crunches, dragonflags, 2 sets each before I went to chinups. I developed a burn on doing the core work, but not as much as I used to do (the core work takes MAYBE 10 minutes). When I finally did the chin ups, I felt my stomach burning like hell, as if I continued to do a set of crunches.

Messed up my concentration, so now I do less.

K I have a great exercise for u sit in a inner tube and float down a river, make sure the currents going extremely slow maybe with some wind blowing you backward. Make sure u situp in your tube like your looking around. Great workout!!

Originally Posted by AKIRA

Ya know, besides JUST planks, I wonder if you can 'burn' out your core strength prior to doing something like sqauts or deads when you need that core strength.

For instance, I did some exercises one day before I did chinups. I might had done planks, crunches, dragonflags, 2 sets each before I went to chinups. I developed a burn on doing the core work, but not as much as I used to do (the core work takes MAYBE 10 minutes). When I finally did the chin ups, I felt my stomach burning like hell, as if I continued to do a set of crunches.

Messed up my concentration, so now I do less.

If doing your 'core' work causes you problems prior to your deads and squats just do them at the end of your workout or take a longer time to recover.

Well I do my core to warm up. Since I do them everyday before my workout, if its just for a warm up, it shouldnt be too taxing. However, because of the volume at one time, it was.

Bare in mind, the example I gave was just a given time. Its usually an all ab day or an ab + erector spinae day. And never mass or max strength enhancing.