Plank Training Program
Training program to increase your plank hold time for the ACFT.
8-Week Training Program
Follow this progressive program to improve your Plank performance
Week 1-2: Foundation
The first two weeks focus on building a foundation with proper form and technique. You'll start with moderate volume and intensity to prepare your body for the more challenging weeks ahead.
Workout Schedule:
- Monday: Primary training day
- Tuesday: Recovery or complementary training
- Wednesday: Secondary training day
- Thursday: Recovery
- Friday: Technique and form practice
- Saturday: Complementary fitness
- Sunday: Rest
Week 3-4: Development
In weeks 3-4, we'll increase the intensity and volume to develop strength, power, or endurance specific to the Plank event. You'll begin to see improvements in your performance.
Workout Schedule:
- Monday: Primary training day (increased intensity)
- Tuesday: Recovery or complementary training
- Wednesday: Secondary training day (increased volume)
- Thursday: Recovery
- Friday: Technique work under fatigue
- Saturday: Complementary fitness
- Sunday: Rest
Week 5-6: Specialization
Weeks 5-6 focus on event-specific training with higher intensity and more specialized exercises. This phase will push your limits and prepare you for peak performance.
Workout Schedule:
- Monday: High-intensity primary training
- Tuesday: Active recovery
- Wednesday: Event-specific training
- Thursday: Recovery
- Friday: Performance practice
- Saturday: Complementary fitness
- Sunday: Rest
Week 7-8: Peak Performance
The final two weeks involve tapering to reduce fatigue while maintaining fitness. This phase prepares you for optimal performance on test day.
Workout Schedule:
- Monday: Moderate-intensity training
- Tuesday: Active recovery
- Wednesday: Event practice at test intensity
- Thursday: Recovery
- Friday: Light technique work
- Saturday: Rest
- Sunday: Rest
Program Overview
Key information about this training program
Duration
8 weeks
Difficulty
Moderate to Advanced
Equipment Needed
- Exercise mat
- Timer
- Stability ball (optional)
Key Exercises
Primary exercises for this program
Standard Planks
Practice the exact movement pattern
Side Planks
Strengthens obliques and lateral core stability
Plank Variations
Challenges core in different ways
Hollow Body Holds
Strengthens deep core muscles
