So WHEN do you progress your planks?

AKIRA · 05-22-2007, 08:34 AM

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?

PWGriffin · 05-22-2007, 10:39 AM

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.

**P-funk** · 05-22-2007, 10:43 AM

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

Pianomahnn · 05-22-2007, 11:25 AM

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...

PWGriffin · 05-22-2007, 01:03 PM

Quote:

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......

AKIRA · 05-22-2007, 03:34 PM

Quote:

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.

AKIRA · 05-22-2007, 03:37 PM

Quote:

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.

danny81 · 05-22-2007, 05:05 PM

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

Bakerboy · 05-22-2007, 05:30 PM

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.

AKIRA · 05-22-2007, 07:04 PM

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

**CowPimp** · 05-22-2007, 11:18 PM

Quote:

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.

Pianomahnn · 05-23-2007, 01:48 PM

Quote:

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.

ReproMan · 05-23-2007, 02:22 PM

Quote:

Originally Posted by Pianomahnn

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

Seriously.

Twice the work.

danny81 · 05-23-2007, 03:23 PM

BTW when doing planks does it hurt your spine?

AKIRA · 05-23-2007, 04:09 PM

Quote:

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.

Double D · 05-24-2007, 12:26 AM

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.

PWGriffin · 05-24-2007, 04:36 AM

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.)

**Dale Mabry** · 05-24-2007, 06:54 AM

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.

AKIRA · 05-24-2007, 11:40 AM

Quote:

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.

Mystik · 05-24-2007, 09:43 PM

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!!

Bakerboy · 05-24-2007, 09:58 PM

Quote:

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.

AKIRA · 05-24-2007, 11:08 PM

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.

Spud · 05-27-2007, 01:47 PM

I add weight when I feel somewhat comfortable at 3 x 1min holds with 30 seconds of rest in between.

05-22-2007, 08:34 AM	#1
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,658 Photos: 3	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?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-22-2007, 10:43 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	90-120sec. You can start progressing to shorter reps, like single leg planks for reps of 10sec or 20sec, etc....
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-22-2007, 05:05 PM	#8
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	what about adding weight? also what are the different progressions for the plank?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-22-2007, 05:30 PM	#9
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	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.
	No strength within, no respect without - Kasmiri Proverb

05-22-2007, 07:04 PM	#10
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,658 Photos: 3	You always need to have someone there...I guess you could finess a plate onto your back while youre laying down.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-22-2007, 11:25 AM	#4
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,224 Photos: 6	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...

05-23-2007, 03:23 PM	#14
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	BTW when doing planks does it hurt your spine?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-24-2007, 12:26 AM	#16
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	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.

05-24-2007, 06:54 AM	#18
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,791 Photos: 10	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.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

05-24-2007, 09:43 PM	#20
Mystik Registered User Join Date: Dec 2004 Posts: 175	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!!
Mystik Registered User Join Date: Dec 2004 Posts: 175

05-24-2007, 11:08 PM	#22
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,658 Photos: 3	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.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-27-2007, 01:47 PM	#23
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	I add weight when I feel somewhat comfortable at 3 x 1min holds with 30 seconds of rest in between.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

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