Plank Calculator

The Plank (PLK) measures the muscular endurance of your core muscles, including the abdominals, lower back, and shoulders. It requires you to maintain a proper plank position for as long as possible, up to a maximum time.

Execution:

1. Begin in the front leaning rest position (push-up position).
2. Lower your body to the ground, supporting your weight on your forearms, with elbows aligned beneath shoulders.
3. Feet should be hip-width apart with toes tucked under.
4. Maintain a straight line from head to heels, with no sagging or piking of the hips.
5. Hold this position for as long as possible, maintaining proper form.
6. The event ends when you break proper form or reach the maximum time.

Scoring:

Your score is based on the amount of time you can maintain the proper plank position. Longer times earn higher scores, with the minimum passing time varying by gender and age group. Check the ACFT standards for detailed scoring tables.

Key Exercises:

• Standard Planks: Practice the exact position used in the test
• Side Planks: Strengthen obliques and lateral core stability
• Plank Variations: Plank reaches, leg lifts, and shoulder taps
• Hollow Body Holds: Develop anterior core strength
• Bird Dogs: Improve core stability and endurance
• Dead Bugs: Strengthen deep core muscles

Training Program:

For a comprehensive training program to improve your plank performance, visit our Plank Training Guide.

Common Mistakes:

• Sagging hips (dropping too low)
• Elevated hips (piking)
• Improper head position (looking up or down)
• Shoulder position too far forward or backward
• Holding breath instead of breathing steadily