No More SitUps For the Big Green

[bad aim]

When I played some rugby, our coach pretty much banned us from doing situps and had us do a series of planks and leg raise variations to target core strength. Leg raises are some of my favorite exercises on lower body day!

https://www.youtube.com/watch?v=e_PblnhedqY

[WillBrink]

When my Dept. went with the IAFF Peer Fitness Program we cut out sit-ups and went to planks. Overall fewer back injuries and better conditioning was the result. Planks are part of the yearly Fitness Assessment too and surprisingly very few guys hit the 4 minute standard. I'm retired now so I'm no longer up on the stats,and maybe more are hitting it now 5 years in. I do them every day still.

The have to hold a standard plank for 4 mins? That sounds pretty hard actually. I usually do them in 1 min segments and add difficulty to make the 1 min more challenging, but never tried 4 mins.

[rli7275]

The have to hold a standard plank for 4 mins? That sounds pretty hard actually. I usually do them in 1 min segments and add difficulty to make the 1 min more challenging, but never tried 4 mins.

A lot of guy's just couldn't do it. Somewhere in the mid 2 minute range was average. I could and still can, but I always did a lot of core work. Even Sean T's insanity program was do able for me from the get go, tough but do able.

[WillBrink]

A lot of guy's just couldn't do it. Somewhere in the mid 2 minute range was average. I could and still can, but I always did a lot of core work. Even Sean T's insanity program was do able for me from the get go, tough but do able.

Hmmm, that's more endurance than strength, but I'll have to give it a try some time and see what happens.

[bp7178]

I think if you can hold a good form 2 min plank its time to start looking at variations. Don't just dump more time on in. More isn't better, its just more.

[SeriousStudent]

I think if you can hold a good form 2 min plank its time to start looking at variations. Don't just dump more time on in. More isn't better, its just more.

What kind of variations would you suggest? Using an incline or changing hand placement?

It definitely sounds like a good idea to mix it up, but I'm new to the plank idea. Any suggestions are appreciated.

[WS6]

Situps suck. The only way I can do them is with thay wedge pad deal under me.

I do a lot more toes to bars and toes to rings and hollow rocks now that I do crossfit.

[bp7178]

What kind of variations would you suggest? Using an incline or changing hand placement?

It definitely sounds like a good idea to mix it up, but I'm new to the plank idea. Any suggestions are appreciated.

Start off, extend one of your legs. Resist twisting your hips at all. Try doing one arm at a time, again, don't twist your upper body. The ultimate form of this is to extend one leg and the opposing arm at the same time.

[rli7275]

I think if you can hold a good form 2 min plank its time to start looking at variations. Don't just dump more time on in. More isn't better, its just more.

Good point.

[WillBrink]

What kind of variations would you suggest? Using an incline or changing hand placement?

It definitely sounds like a good idea to mix it up, but I'm new to the plank idea. Any suggestions are appreciated.

Posted a vid a page back with all manner of variations, but stir the pot, one leg not touching the ground and one one, then switch, side planks, and having someone add some weight or wearing a vest, are all good.