What training are you doing/have you done today? (Vol.3)
Discussion
I don’t really understand the purpose of long planks. If it’s easy enough to do it for several minutes, it’s not involving much of an isometric contraction of any core muscles. The RKC plank is a different beast and quite hard.
Then again, I suck at core training! My obliques have all-but disappeared since I stopped squatting (letting an old injury heal up a bit).
Then again, I suck at core training! My obliques have all-but disappeared since I stopped squatting (letting an old injury heal up a bit).
biggbn said:
Few miles on my bike this morning with my wee dog running alongside, nice start to the day
Back out this afternoon, an hour through muddy forest tracks up and down hill, not challenging for a decent cyclist but inhad a few moments 
Right elbow and right knee kinda sore, will monitor. Edited by biggbn on Saturday 27th February 16:12
ORD said:
I don’t really understand the purpose of long planks. If it’s easy enough to do it for several minutes, it’s not involving much of an isometric contraction of any core muscles. The RKC plank is a different beast and quite hard.
Then again, I suck at core training! My obliques have all-but disappeared since I stopped squatting (letting an old injury heal up a bit).
Planks are odd, imo.Then again, I suck at core training! My obliques have all-but disappeared since I stopped squatting (letting an old injury heal up a bit).
In my opinion, getting good at planks really only gets you better at...doing planks.
With that said, activation is a useful carry over from planks.
Otherwise, doing strict hanging leg raises & toes to bar (and variants) is a better use of one's time, I'd say.
Edited by TheJimi on Saturday 27th February 18:05
Plank pressups are quite awkward. You can perform them in two ways. Normal plank position resting on forearms chest off the floor and press straight up, or you do them forearms on the floor (hands a little forward, about nose level) but chest on the floor as well. With the latter you push forward with your feet a bit as you push up.
TheJimi said:
Planks are odd, imo.
In my opinion, getting good at planks really only gets you better at...doing planks.
With that said, activation is a useful carry over from planks.
Otherwise, doing strict hanging leg raises & toes to bar (and variants) is a better use one one's time, I'd say.
Doing press-ups properly would be better as well. Or Hollow body rocks. In my opinion, getting good at planks really only gets you better at...doing planks.
With that said, activation is a useful carry over from planks.
Otherwise, doing strict hanging leg raises & toes to bar (and variants) is a better use one one's time, I'd say.
TheJimi said:
ORD said:
I don’t really understand the purpose of long planks. If it’s easy enough to do it for several minutes, it’s not involving much of an isometric contraction of any core muscles. The RKC plank is a different beast and quite hard.
Then again, I suck at core training! My obliques have all-but disappeared since I stopped squatting (letting an old injury heal up a bit).
Planks are odd, imo.Then again, I suck at core training! My obliques have all-but disappeared since I stopped squatting (letting an old injury heal up a bit).
In my opinion, getting good at planks really only gets you better at...doing planks.
With that said, activation is a useful carry over from planks.
Otherwise, doing strict hanging leg raises & toes to bar (and variants) is a better use one one's time, I'd say.
There is also a technique to them, tucking your pelvis in to engage the abs rather then the lower back, and squeezing glutes does lead to some uncomfortable shaking which caused amusement to the current Mrs Steelflex. And your shoulders f
king hurt as well. But, yes i’ve found i’ve stopped feeling like i’ve gained anything and i think a 6 minute plank, although a challenge to get to, is probably not much more beneficial than a 3 minute one with a proper focus on form. Leg raises might be an idea, i’ve got a chin up bar and no excuses not to use it. Any advice on a good progression routine?
I mean, don't not do them - if you enjoy doing planks, knock yourself out. Enjoyment is half the battle; now more than ever.
As for hanging stuff, the obvious starting point is hanging knee raises, then progression to hanging legs and further, toes to bar.
After that there's loads of variations, including single-handed versions of the above, which are (imo) truly awesome fun.
Keep it strict - no swinging and kipping.
As for hanging stuff, the obvious starting point is hanging knee raises, then progression to hanging legs and further, toes to bar.
After that there's loads of variations, including single-handed versions of the above, which are (imo) truly awesome fun.
Keep it strict - no swinging and kipping.
Jefferson Steelflex said:
There is also a technique to them, tucking your pelvis in to engage the abs rather then the lower back, and squeezing glutes ...
It's an inverted hollow body position (greg mentioned them above), properly done with posterior pelvic tilt. From there using the same position you can do them in front of a 'step' of some kind, keeping your feet in the same position walk your hands up the step and down again. Next progression is walking your hands out as far as you can in plank whilst maintaining that inverted hollow body, the progression after that is abwheel (aka wheel of death) on knees (still hollow body), and after that standing abwheel (still hollow body). You can make planks reeeeally unpleasant 
Holding a plank and squeezing everything as *hard* as humanly possible (Particularly abs and glutes) is great- you can’t hold that for very long- but, it’s fantastic for sorting out postural issues, and general alignment.
Not going to make you strong, or grow, but a nice wee quick fix for many people.
Not going to make you strong, or grow, but a nice wee quick fix for many people.
didelydoo said:
Holding a plank and squeezing everything as *hard* as humanly possible (Particularly abs and glutes) is great- you can’t hold that for very long- but, it’s fantastic for sorting out postural issues, and general alignment.
Not going to make you strong, or grow, but a nice wee quick fix for many people.
Tempted to suggest static hangs under tension would be a better fit, in terms of the postural aspect.Not going to make you strong, or grow, but a nice wee quick fix for many people.
TheJimi said:
Tempted to suggest static hangs under tension would be a better fit, in terms of the postural aspect.
They perhaps stretch you out better, but you’re not squeezing the muscles, and that’s what can force things in to position, as well as allowing you to ‘feel’ them. You stretch something out, it goes back into position when the stretch is stopped (either quickly, or slowly)- if you actively squeeze something in to position, the musculature doesn’t try to pull it back out when the square is realeased (if that makes sense)Great for lordosis and slumped shoulders, as it forces to to use the muscles that rectify the problem.
TheJimi said:
No, that does indeed make sense. Good point, actually.
Generally I’m not a fan of static stretching. I prefer loaded/under tension *movements* rather than just a hold for time.I’ve a theory that those who spend a lot of time on static stretching and mobility are the ones that are most often injured- just from observations
TheJimi said:
I think the caveat here should be that it's a tool to be used with other tools.
I do remain a bit sceptical that static hangs are less superior than planks under tension in terms of alignment, but I can see the logic.
I think I'll experiment myself this week.
Give a plank a go with maximum ‘squeeze’ and see how it feels- head to toe. Static hangs miss out the bottom half of the body (unless the weight is hanging from your feet)I do remain a bit sceptical that static hangs are less superior than planks under tension in terms of alignment, but I can see the logic.
I think I'll experiment myself this week.
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