Training for the Five minutes plank challenge

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    Training for the Five minutes plank challenge

    I tried the Five minutes plank challenge but couldn't get past day 9 so I'm looking for another challenge or challenges to prepare myself better. I was able to hold for 1.30 on day 9 but only 1.10 when I tried day 10. The progression was way too quick for me. Also I'm currently doing Foundation light and The long run. I was thinking about the regular Plank challenge or the Ab challenge but they both get to my threshold very quickly. I'd rather go very slow than having to stop a challenge again. Any advice ?

    #2
    Honestly ask your self why you didn't at least make it to 1:30 on day 10. Did you give up? Did you push yourself just beyond your limits? Did you have doubts before you even started? Did you change the routine when you did the plank? Were Fresh or tired?

    We all grow at different rates so if you really failed to make the time because of muscle fatigue and not your mindset, then take a day off and comeback and try the last one you attempted until you make it. Don't get discourage get focused in making that time. Instead of trying to get the whole thing done in a month do what you say take it slow and use the new time as a milestone. When you make it celebrate the little victory and move to the next. Soon you will hit the times and be amazed that you are.

    You will still be planking and will still get that 5min plank badge. So don’t look at it as a failed challenge but successful a break through in your plank time.

    The Lessons here are Mindset, patience, and determination.

    Good luck and let us know what you decide.

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      #3
      Slow down then You have your own agency. It is obvious now that you are probably not going to achieve 5min plank in 30 days. You max is 1,30 so try doing that for week or so let's say twice a day 3 times a week (rest si very important) and then try to add 10-20secs to that. You can even continue 5min plank challege given that you do each day your best + do the rest in lighter variation (knee plank) for that added burn

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        #4
        Bikersq I don't really know why I didn't make it to 1.30. Yesterday I was still very sore from the Olympic challenge and had a tougher training before. Maybe I did't eat enough before.

        *Cronos* I just tried 1.40 in knee plank variation and was able to do it but it was still challenging so I'm probably going to continue the daily progression that way as far as I can. When I'll reach a new threshold in knee plank I'll come back to regular day 10 again to see if I've improved.

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          #5
          I also struggled with the 5 minute plank progression. My advice is, don't worry about getting it in 30 days, just worry about one day at a time. If you stay stuck at a particular day for 3-4+ days, who cares, you're getting better at maintaining that level which will make the next easier. As soon as I stopped worrying about the 30 day aspect I did fine. Took me about 6 weeks I think but I did it There were a few points I stayed at for days (around the 3 minute mark really got me for a while) but it didn't matter.

          We all gain strength at different rates and as you mentioned with doing the Olympic challenge, when you're doing other workouts too you are inadvertently working your core out in other ways too, so then depending on the focus and intensity of your other programs, you will have more to give some days than others.

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            #6
            You can put it off for 30 days and tackle the Total Abs program, this will help make your entire trunk stronger which will help. You can also do the Multi-plank challenge which can be broken into shorter sets (2 minutes total not all in one go) that will help you push towards longer planks.

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              #7
              Ab challenge was really good, it took me from about 1 to 2 minutes, to 4 minutes by the end. Sure you might hit your limit quickly, but each time it increases, it's only another 10 seconds, you have to push yourself a little harder each time, and each time you do those 5-10 seconds, you should think you can do a few seconds more. Just hold it as long as you can, tell yourself that you won't give in unless you collapse from holding it too long, you'll surprise yourself with how much of it is mental and your body might shake but you will make it there.

              Also as you said, be mindful of what else you do, you might not be working your core but if you ware down your shoulders, they'll give out before your core really engages. Planks are rather holistic so you might not just feel them in your core first, you might feel it in your shoulders or arms, then your core, or sometimes even your calves if you've really been working those.

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                #8
                Second attempt today but with the same result so I increased the difficulty on my knees to 1.45.
                Didgeridoo I feel the pain in my back first then in my abs, arms and shoulders can last a bit longer and calves are barely impacted. Now that you say that I remember that I was constantly repositioning my arms and legs when I did 1.30 maybe I'm not holding in the right position. I'll try doing it in front of a mirror or something tomorrow.

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                  #9
                  I, too, felt the plank pretty much in my back when the time to hold it increased. The progression in the 5 minute plank challenge is very fast, I would agree with that. For me it got really hard at 3 minutes. I managed to push through by dividing the time left in my head. First in 30 seconds, then always getting smaller. For 4-5 minute planks I thought about the last minute in 5 second intervals. You can endure almost everything for just 5 seconds longer

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                    #10
                    Originally posted by miawtthias View Post
                    Second attempt today but with the same result so I increased the difficulty on my knees to 1.45.
                    Didgeridoo I feel the pain in my back first then in my abs, arms and shoulders can last a bit longer and calves are barely impacted. Now that you say that I remember that I was constantly repositioning my arms and legs when I did 1.30 maybe I'm not holding in the right position. I'll try doing it in front of a mirror or something tomorrow.
                    If your back feels it first, and not your core, it's usually a sign something is off. Try doing some body saws when you get into plank position, I've noticed those help my body straighten out if I have any doubt.

                    Edit: Please note, if your back does feel some strain it doesn't always mean an issue, but it's always good to make sure.

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                      #11
                      Ok I filmed myself today and there was nothing really wrong in my position (as far as I'm able to tell). This time I was focusing my mind on positioning of course and I was able to improve a little my time to 1.20. I'm not sure if it's because of a better position or because my mind was focusing on something else than time.

                      Didgeridoo I'm not sure to understand the expression "body saws" correctly. Do you mean moving side to side or along my height ?

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                        #12
                        miawtthias, you should be moving along you height indeed, like this:
                        http://darebee.com/exercises/body-saw.html

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                          #13
                          I finally did it ! I mean 1.40 not the all challenge. Body saws made a difference, I think, or else it's was a placebo effect thanks to all the wonderful support from you guys. I'll take it anyway

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                            #14
                            Just keep it going! You'll make it. I haven't even attempted it, but you seem to be making improvements!

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                              #15
                              Newbie working out here. After 2 months of add-on programs for core and the programs I ve done (30Days of Gravity, Athena s Playbook etc, doesn t matter much the program, important is to containt plank variations) I said to try the 5 minute plank challenge and done straight the 4minutes. 2days later, today, I ve done the 5 minutes. I was amazed, shocked, in awe, all of those above.
                              So I m very sure the programs I ve done made my core stronger but it took a longer while.
                              Hope this might help someone else that has trouble trying the challenge in a record time.

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