Strength STEP ONE: Determine your current plank fitness level. See below statements and choose one that best describes your current strength level:
STEP TWO: Based on your answer, select the plan that best matches your answer: (Answer 1) Start with Plank plan #1 (Answer 2) Start with Plank plan #2 (Answer 3) Start with Plank plan #3 Plank Plan #1 Sets: 1-3 sets
Repetitions: 10 to 25+ Frequency: 2-3 days a week Duration: 12+ weeks Tempo: 2-1-2 Progression: Increase your push up by 3-5 push ups if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue. Details:
Extra Challenge: Challenge yourself every 2 weeks to complete 1-3 sets of an Isometric Push Up Hold. Aim for 10 seconds to start with and build up the hold time by 2 seconds. Plank Plan #2 Sets: 3-6 sets
Repetitions: 5 to 25+ Frequency: 2-3 days a week Duration: 12+ weeks Tempo: 2-1-2 Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 10 reps, then increase your repetitions by 3-5 extra push ups and continue. Details:
Extra Challenge: Challenge yourself to complete 50 modified push ups non-stop. Plank Plan #3 Sets: 3-6 sets
Repetitions: 10 to 25+ Frequency: 2-4 days a week Duration: 12+ weeks Tempo: 2-1-2 Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue. Details:
Extra Challenge: Challenge yourself to complete ...... Illustrations Anatomy of a Plank
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