The Plank

[Scott]

Interesting article on elite about the plank. The bit that I liked was the "Increasing the time of the hold over 30 seconds has minimal value"

so basically you'd be better off adding weight to the plank rather than increasing the time you hold it for.

what 'dya reckon?


Improving the bridge

[Cookie]

He has some valid points but I do think you need a combination of timed holds for up to a minute & over as well as lots of circuits of 20-30 second holds to get the best of both worlds.

[Scott]

have you ever done the plank with plates on your back?

I'll need to give it a try.

[samurai69]

have you ever done the plank with plates on your back?

I'll need to give it a try.

nah, but i tried it with a cup and saucer once......devil; to get them on your back


.

[Cookie]

have you ever done the plank with plates on your back?

I'll need to give it a try.

Only with a weighted vest on.

Bit of a bitch trying to put the plates on your own back & take them off again

[Melas Zomos]

have you ever done the plank with plates on your back?

I'll need to give it a try.

Only with a weighted vest on.

Bit of a bitch trying to put the plates on your own back & take them off again

You are not kidding.....
I have to disagree with the 30 sec holds. Athletes should definitely work up to 1 min hold with perfect form and then hit it multiple sets in combination with other holds.

[Scott]

Athletes who have been doing bridges for any length of time and have developed good abdominal strength won’t even break into an anaerobic or lactic state during a one-minute bridge. It just isn’t intense enough. They simply stay in the same aerobic state that they were in when they walked into the weight room. So I will reiterate, what’s the point?

[Cookie]

Athletes who have been doing bridges for any length of time and have developed good abdominal strength won’t even break into an anaerobic or lactic state during a one-minute bridge. It just isn’t intense enough. They simply stay in the same aerobic state that they were in when they walked into the weight room. So I will reiterate, what’s the point?

Adding to your quote from the original article.

Some literature I've been reading said that a minimum of 2 minutes for the plank & 90 seconds for the side plank where a minimum requirement to show basic postural strength.

[Scott]

Im not claiming the guy is correct of course, I just posted that quote to see what you guys thought in response.

They simply stay in the same aerobic state

a minimum requirement to show basic postural strength.

So article guy is talking about 'anabolic state'........... what does he mean by that? and is that different from postural strength?

is he trying to do something different with the plank or is it just 'article talk'?

[Cookie]

I think he's looking at it from a pure strength perspective & for most physical sports long duration holds won't cut the mustard.

[samurai69]

i get my guys to build up to repeated 30 second holds................TBH after about a minute i get bored so change them round to fitball/up downs etc