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Old 04-21-2009, 06:26 PM   #1
Steve Kaspar
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Default plank training

i know there are countless core exercises, and i do lots of them, but when doing planks ( only forearms and toes touching the ground) would it be better to try for more sets, or stick with a few sets, but holding the plank for a longer period of time?
just trying to strenghten the core a bit more.
thanks as always
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Old 04-21-2009, 06:44 PM   #2
Steven Low
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If you can do more than 60s of a plank, you probably need to move onto a harder exercise.

That's my take on it at least.
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Old 04-22-2009, 07:31 AM   #3
Alan O'Donnell
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One-arm-one-leg planks are kind of fun. I'm not quite there yet, but I imagine that one-arm pushups would be a pretty tough plank-ish variation as well.

Another one: start in a plank on your forearms and press up one arm at a time into a pushup position, and then reverse back down into a plank. I think it's a surprisingly hard movement if you really try to keep the plane of your body parallel to the floor.
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Old 04-22-2009, 07:31 AM   #4
Peter Dell'Orto
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I agree with Steven - after a while, you need to move on to harder stuff. My usually measure is 2 minutes. If I can do some static exercise for 2 minutes, beyond that it's my boredom-endurance I'm training, not strength-endurance.

You can make planks harder.

- Wear a weight vest, or have a partner stick a plate or chains on your back.
- Do three-point planks (one foot off the ground OR one arm off the ground).
- Do two-point planks (one foot off the ground AND one arm off the ground).
- Do versions like plank-to-pushup or plate switches.

You can also mix them into or after other taxing exercises. I find planks alone not that hard, but they aren't fun when they're part of a circuit of various ab exercises.
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Old 04-22-2009, 10:58 AM   #5
Derek Simonds
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I concur with Peter and Steven. If you can hit a 60 second plank make it more difficult. My all time favorite version is on your forearms with your feet on a med ball or basketball. The guys that train with me call them hell planks.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 04-22-2009, 11:03 AM   #6
Matthieu Hertilus
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Another way to make planks harder which I like to use is to move other parts of your body while keeping the plank position. For example: tap your toes out to the side (as if your legs were the hands of a clock) whithout breaking the plank. Try doing that for 60s at a controlled pace
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Old 04-26-2009, 01:41 PM   #7
Derek Weaver
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I may have missed it, but Coach Rut's article on Planks in the Pmenu from a month or two ago had more than a couple good options and ways to spice them up
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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