}
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One Simple Change to Make The Plank Drill Better

I don’t know about you but I could use another four hours in my day.

It just seems like I never have enough time so when it comes to training, I’m looking for ways to get the most bang for my buck so to speak.

The Plank is a great drill because it’s spine friendly, easy to execute, and it’s scalable (meaning you can make it easier or harder without too much difficulty).

I’ve talked before about how to get the most out of your muscles without increasing weight

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 or without even increasing speed
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.

But how do you make the Plank tougher and even more effective?

There are at least fourteen variables to consider with any drill to make it easier or harder (things like starting position, speed, load, reps, range of motion, etc) but when you’re in a holding position, the list is relatively short.

You could add a weight vest

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. It doesn’t take much weight either. About five pounds.

And of course, you could lift one leg or arm off the ground or both but now you’re no longer in the traditional plank position.

This short video describes a technique we use called hyper-irradiation or what we call a “sizzler” (made popular by Pavel Tsatsouline

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). It’s a really simple way of making all of your muscles work harder but without exposing your joints and tendons to excessive load. Check it out. It’s from Bret Contreras
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 - a personal trainer who has a biomechanics background and interest. 

Did you try it? What do you think? 

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A great overview of how Fusion is designed, what makes it so different, and why it works so well. And, it’s FREE! Send it to your friends, or family! Just click on the image to get it!

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  • Joe

    Love it! I read something similar a couple months ago, mainly about pulling your elbows towards your toes and toes towards your elbows, which I try to remember to do when I do the plank. Today I added a few more of the tips mentioned in the video, although it’s tough to remember to do everything. I can do a typical plank for 2 1/2 minutes. Today I held the sizzler plank for 1 1/2 mins, although I probably didn’t make it as hard on myself as I could.

    I also like to lift one arm and the opposite leg up for 10 secs during a normal plank, then alternate, doing that a total of four times (twice on each side) to change things up (I think I picked that up from one of your previous posts, DK). I don’t know if I could do that while doing a sizzler, though.

    Thanks for the tip! Now I only need another 3 hrs 59 mins in my day!

    Joe

  • Anonymous

    Joe -

    Glad you liked the tip and put it to use! Thanks for sharing with us.

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