Saturday August 8, 2009

Fam-Fit

Planks Holds
I like to work three different basic plank holds. Elementary starting position is from the knees, advanced starting position is from the toes. Start simple, learn the moves, then increase intensity. Planks develop the abdominal core muscle group. Coach Dan John (page 3 of newsletter) just about explains it best when he equated the core abdominal muscles to chain link fencing wrapped around your torso.

1. The first is the old school Push-Up Plank. Just like your junior high PE teacher/coach used to scream at you about "eyes up!, flat back!, hold it!, get your ass down!, don't bounce!, etc.". Get into push-up position and hold it with arms locked or at varying degrees of arm bend. Hold for a given amount of time or until you become so shaky you can't keep any form of control or stability.
2. The second is Elbow Planks. Similar to Push-Up Planks, except your forearm arm flat on ground, hands in fists with thumbs pointing upward. For a variation we do Creatures. Creatures start in middle elbow plank position, then roll to right forearm with left hip and hand pointing upward. Roll back to middle start position, hold, then roll to left forearm with right hip and hand pointing upward. Hold for a 5-30 second period at each position. We also do Creature Push-Ups, where we start in push-up plank position and perform a push-up each time we roll back to the middle.
3. The third is Extension Planks. I believe a version of these earned me the nickname "Satan" during summer conditioning back in 2004. For Extension Planks, one basically walks hands (or rolls with a Ab Wheel) out above head as far as possible, holding good stable flat back. A important technical note is to make sure back is flat and entire abdominal core is fired, giving us the "chain link fence" level of stability. A variation of extension planks is the Walk-Out, where the aforementioned "Satan" nickname first originated. For the Walk-Out, stand up straight and tall, exhale and touch toes to get palms flat on floor. From this position, keep legs straight and start walking hands out until both are extended over head or until breech of stability point is reached. Walk hands back, keeping legs straight, to start position. Repeat.

Today's Plank Workout
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbo Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.