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So WHEN do you progress your planks?

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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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    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.
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
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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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    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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    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......
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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    Quote Originally Posted by P-funk View Post
    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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    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...
    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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    what about adding weight? also what are the different progressions for the plank?

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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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    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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    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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    Quote Originally Posted by AKIRA View Post
    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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    Quote Originally Posted by Pianomahnn View Post
    What can you do with a 60 minute run that you cant with a 30 minute?

    Seriously.
    Twice the work.

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    BTW when doing planks does it hurt your spine?

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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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    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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    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.)
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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