Planks :)

[Catrin]

I am starting a small group training program with the head trainer at my gym to get help with some muscle imbalances that will, hopefully, help me to NOT tweak my overuse injuries so often so I can progress on the bike. He gave me a most unusual (to me) fitness/functional movement assessment the other day.

One of the tests was to go into a full plank position and hold it as long as possible - until I couldn't keep good form. I've wondered how long I can hold a plank... much to my surprise I was able to hold it for 4 minutes and 53 seconds - and the only reason I had to stop was my right IT band started complaining. If it wasn't for that it would have been longer.

At my consultation with him a couple of days later when he showed me a list of 10 corrective exercises to work on my own, he told me that he's never seen anyone hold a full plank that long. Ever. He's been in the business for a long time. Not that I am meaning to brag or anything, but that is kind of cool I don't know anyone who would understand that so I had to share - it just shows how far I've come in the last 3 years in this physical journey of mine.

That being said, I was totally incapable of moving from being flat on the ground to a full pushup position in one movement, I couldn't even figure out how to get started Two serious core strength tests, quite different results. I COULD move into a full plank in one movement, but not a pushup position.

I will start that once a week group session with him in two weeks and I am already dreading/looking forward to it at the same time. This is going to be fun At one time I would never have considered a small group training like this, but I've come to see the benefits. It is different from the other group classes I've done at my gym in that it will be the same people in the group and it will be at 6am

[Giulianna23]

Wow...that's amazing...good job!...I can barely make it near to 2 minutes ...and really suffering

[Veronica]

WOW! That's cool!

I wonder if being able to move into a push up position is more about arms and shoulders than core.

It will be interesting to see what you can do after the sessions.

Veronica

[Catrin]

WOW! That's cool!

I wonder if being able to move into a push up position is more about arms and shoulders than core.

It will be interesting to see what you can do after the sessions.

Veronica

Tony said it was more about the core, but the arms and shoulders have got to be part of the equation - that's only logical. One of the goals we worked out for the next three months is to really hit my upper body strength. My lower body is quite strong - and this isn't the season to focus on building lower body strength anyway, but my upper body has been a challenge since I started working out 3 years ago.

I am still amazed at how well they work with small groups - it is like they have eyes in the back of their heads! In some ways I've found an advantage to small group training over individual - my competitive side starts to come out and it seems to make it easier to focus/encourage me - especially in the brutal workouts. I've been quite surprised by this discovery.

[Artista]

One of the tests was to go into a full plank position and hold it as long as possible - until I couldn't keep good form. I've wondered how long I can hold a plank... much to my surprise I was able to hold it for 4 minutes and 53 seconds - and the only reason I had to stop was my right IT band started complaining. If it wasn't for that it would have been longer

You rock!

[chatnoire]

4+ minutes???? I bow down before you! (and then get stuck and unable to get up, lol)

I can hold less than 1 minute.

Group training sounds awesome. If I could get over the inability to wake up early, I'd totally be down for that.

[Catrin]

4+ minutes???? I bow down before you! (and then get stuck and unable to get up, lol)

I can hold less than 1 minute.

Group training sounds awesome. If I could get over the inability to wake up early, I'd totally be down for that.

It wasn't that long ago that 45 seconds was torture...something changed and I don't know when but I will take it.

I do NOT like "traditional" fitness classes - things like step, general aerobics outside of a good spinning class, combat, etc. Metabolic/functional training is a totally different beast entirely. Just being with a couple of others who are doing the same thing is encouraging and there are partner exercises that allow us to use our bodies in ways just not possible otherwise.

I don't HAVE to take the 6am option, but I am going to try it. There is a 5:00pm option if it just doesn't work for me.

[OakLeaf]

Almost 5 minutes ?!?! Good grief. Good job.

I think shoulder stabilizers are considered part of the core? So those two things aren't mutually exclusive.

[Catrin]

Almost 5 minutes ?!?! Good grief. Good job.

I think should stabilizers are considered part the core? So those two things aren't mutually exclusive.

The test was called a "Pure Stability Test"...and a full plank is complex - (witness to my IT band finally ending it rather than my lower back or something else). I actually didn't think my time was unusual until Tony said something about it a couple of days later, and the comments here.

Time to ride before the big broiler in the sky kicks into overdrive...

[Crankin]

The things that stops me from doing planks longer than I can are my shoulders and wrists, depending on the position of the plank. I can do a minute, maybe a little bit more if I'm rested.
My shoulders and neck must be really weak, as they always hurt when doing any upper body stuff, even when the muscle I'm working is really in my arms. I can barely do more than 5-10 front or lateral raises, even with 5 lb. weights. It all just starts spasming.
However, after 8 months of boot camp, I can do "regular" push ups, although, sometimes when I'm on my 3d set of 18 I have to get into the girlie position. But before, I couldn't do more than 3.
That class sounds perfect, Catrin. And exercising in the early AM usually means you stick with it. You're an early riser, so it shouldn't be that hard.

[Catrin]

The things that stops me from doing planks longer than I can are my shoulders and wrists, depending on the position of the plank. I can do a minute, maybe a little bit more if I'm rested.
My shoulders and neck must be really weak, as they always hurt when doing any upper body stuff, even when the muscle I'm working is really in my arms. I can barely do more than 5-10 front or lateral raises, even with 5 lb. weights. It all just starts spasming.
However, after 8 months of boot camp, I can do "regular" push ups, although, sometimes when I'm on my 3d set of 18 I have to get into the girlie position. But before, I couldn't do more than 3.
That class sounds perfect, Catrin. And exercising in the early AM usually means you stick with it. You're an early riser, so it shouldn't be that hard.

Congrats on being able to do unmodified pushups! I might be able to do 5 right now and those are bad. I can do modified (girlie) and have done up to 100 of them in sets of 20 - but full pushups are a different story.

Neck muscles will certainly complain during upper - or even lower body work if they aren't happy/strong to begin with. I learned that during my lengthy whiplash recovery. Hopefully your work in boot camp will help to strengthen that area.

[indysteel]

An almost five minute plank? That is seriously impressive. I doubt I could do more than two. Awesome job, Catrin. I sure wish your gym was more convenient for me. Your workouts there sound like just the ticket.

[Catrin]

An almost five minute plank? That is seriously impressive. I doubt I could do more than two. Awesome job, Catrin. I sure wish your gym was more convenient for me. Your workouts there sound like just the ticket.

So move closer

Pity we don't have those Star Trek transportation devices...darn it. Seriously speaking, there might be a facility closer to you that offers a similar training philosophy. I've a few friends who seem to know every fitness facility in the area and their focus...I will see what they have to say.

[roo4]

Nice!

Now try them with your feet on the bench. Or arms on bench, feet on stability ball. Lots of fun!

[indysteel]

So move closer

Pity we don't have those Star Trek transportation devices...darn it. Seriously speaking, there might be a facility closer to you that offers a similar training philosophy. I've a few friends who seem to know every fitness facility in the area and their focus...I will see what they have to say.

I'm one of those people who know every fitness facility in the area. I was on the Y's board for 4 years. You learn your competition. Trust me; there is no gym close to Franklin other than our own limited rec center and an area Crossfit (not for me). But thanks for offering to check.