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So WHEN do you progress your planks?


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Old 05-22-2007, 08:34 AM   #1
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Talking So WHEN do you progress your planks?

After looking at someone's journal and discovering they can do 4 minute+ floor planks, I started to wonder when a client (or so) would progress to a simple adjustment like extending an arm or abducting a leg...

I think 4 minutes is enough, but maybe its more than enough?



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Old 05-22-2007, 10:39 AM   #2
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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.



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Old 05-22-2007, 10:43 AM   #3
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90-120sec. You can start progressing to shorter reps, like single leg planks for reps of 10sec or 20sec, etc....



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Old 05-22-2007, 11:25 AM   #4
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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...
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Old 05-22-2007, 01:03 PM   #5
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Quote:
Originally Posted by Pianomahnn View Post
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......



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Old 05-22-2007, 03:34 PM   #6
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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.


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Old 05-22-2007, 03:37 PM   #7
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Quote:
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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.



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Old 05-22-2007, 05:05 PM   #8
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what about adding weight? also what are the different progressions for the plank?
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Old 05-22-2007, 05:30 PM   #9
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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.



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Old 05-22-2007, 07:04 PM   #10
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You always need to have someone there...I guess you could finess a plate onto your back while youre laying down.



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Old 05-22-2007, 11:18 PM   #11
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Quote:
Originally Posted by PWGriffin View Post
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.



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Old 05-23-2007, 01:48 PM   #12
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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.
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Old 05-23-2007, 02:22 PM   #13
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What can you do with a 60 minute run that you cant with a 30 minute?

Seriously.
Twice the work.



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Old 05-23-2007, 03:23 PM   #14
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BTW when doing planks does it hurt your spine?
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Old 05-23-2007, 04:09 PM   #15
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Quote:
Originally Posted by Pianomahnn View Post
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.



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Old 05-24-2007, 12:26 AM   #16
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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.
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Old 05-24-2007, 04:36 AM   #17
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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.)



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Old 05-24-2007, 06:54 AM   #18
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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.



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Old 05-24-2007, 11:40 AM   #19
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Quote:
Originally Posted by PWGriffin View Post
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.



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Old 05-24-2007, 09:43 PM   #20
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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!!
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Old 05-24-2007, 09:58 PM   #21
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Quote:
Originally Posted by AKIRA View Post
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.



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Old 05-24-2007, 11:08 PM   #22
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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.



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Old 05-27-2007, 01:47 PM   #23
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I add weight when I feel somewhat comfortable at 3 x 1min holds with 30 seconds of rest in between.



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