links: Home tags: fitness completed
Summary and measurement of success
Summary: Hold a plank position for 5 minutes.
What: Increase core strength and endurance to maintain a plank position for a continuous duration of 5 minutes.
Purpose: Improve overall fitness, enhance core strength, and achieve a personal milestone in physical endurance.
Start Date: 2024-07-01
Target Date: 2024-07-31
Milestones:
- Hold a plank for 1 minute by July 1, 2024.
- Hold a plank for 2 minutes by July 7, 2024.
- Hold a plank for 3 minutes by July 14, 2024.
- Hold a plank for 4 minutes by July 21, 2024.
- Hold a plank for 5 minutes by July 31, 2024.
Measurement of Success: Successfully maintain a plank position for 5 continuous minutes without breaking form.
Steps to Achieve:
- Follow a core strength training program 3 times a week.
- Gradually increase plank hold times by 10-15 seconds each week.
- Incorporate complementary exercises such as leg raises and sit-ups.
Resources Needed:
- Yoga mat, timer, video recorder Potential Challenges: Time constraints, potential for injury, maintaining motivation. Solutions to Challenges: Set a consistent workout schedule, learn proper form to avoid injury, track progress to stay motivated. Review and Adjustments: Review progress every two weeks and adjust the training plan as needed to stay on track. Cost to achieve: Estimated: 0
Completed
25 attempts over 16 days. This was far from easy @ 100kgs. My baseline was 1:30 and I was able to double that quickly within 3 days, but then struggled until day 10 - 4:30 and again hit a plateau until tonight - where I added a few backgrounds songs that I knew the duration of so I could time the hold to coincide with the end of the song. Shaken’ n sweating by the end - but it’s done.
What did I learn?
I initially thought that by attempting 3 holds per night that i would strengthen my core, the data showed otherwise, so I changed tact - reduced the repetitions to 1 x solid attempt/night - with some recovery days.
This last week I have incorporated daily meditation and visualization into my morning routine - I’ve visited the ice baths twice including tonight to get fully focused on ensuring that I smash this before the end of the month..
Progress updates
Longest to date: 00:05:30 (Refer to formats)
| Date | Attempt 1 | Attempt 2 | Attempt 3 | Attempt 4 | Attempt 5 | Notes |
|---|---|---|---|---|---|---|
| 2024-07-08 | 00:01:33 | 00:01:16 | 00:01:00 | |||
| 2024-07-09 | 00:02:30 | 00:02:02 | 00:01:19 | |||
| 2024-07-10 | 00:03:00 | 00:01:00 | 00:01:30 | |||
| 2024-07-11 | 00:02:00 | - | - | |||
| 2024-07-12 | - | - | - | |||
| 2024-07-13 | 00:01:00 | 00:03:30 | - | |||
| 2024-07-14 | 00:02:00 | 00:01:00 | - | |||
| 2024-07-15 | 00:01:30 | 00:02:30 | - | |||
| 2024-07-16 | - | - | - | |||
| 2024-07-17 | 00:04:30 | - | - | The power of visualization | ||
| 2024-07-18 | 00:02:30 | - | - | |||
| 2024-07-19 | - | - | - | Taking a break | ||
| 2024-07-20 | - | - | - | Taking a break | ||
| 2024-07-21 | 00:03:32 | 00:01:00 | 00:02:20 | 00:01:27 | 00:01:30 | struggling |
| 2024-07-22 | 00:02:00 | - | - | |||
| 2024-07-23 | 00:05:00 | - | - | 💪🏻💪🏻 DONE!! | ||
| 2024-07-24 | ||||||
| 2024-07-25 | ||||||
| 2024-07-26 | ||||||
| 2024-07-27 | ||||||
| 2024-07-28 | ||||||
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| 2024-07-30 | ||||||
| 2024-07-31 |