It’s All About Progressions: Core
Beginners make a lot of mistakes when they first start lifting and it isn’t their fault. They see a workout in FLEX or SHAPE magazine and just go at it. Then their form is poor, they are complaining of soreness, and they don’t see results. Why? Because they don’t use progressions. Why start with reverse lunges or body-weight squats when you could be doing back squats with German volume training that promises 100 lb increase in your 1RM in 3 months? Same think with push ups to benching. I don’t let any of my untrained athletes and clients bench until they have shown proficiency in the push up. I mean they should be able to do 15 body weight push ups before I put them under the bar. Dumbbells are another case, but hopefully you are picking up what I am dropping you.
The Plank
This post I want to focus on the plank, the most basic core stability exercises. I have a hierarchy of goals the athlete/client needs to meet before moving on to further progressions:
Phase 1
- 30 second front plank/15 second side plank (Per Side)
- Ability to do Pallof Presses properly in the tall kneeling position (weight will vary, I just want them to be able to stay tall and squeeze their glutes)
Phase 2
- 60 second Plank/30 second side plank (Per Side)
- Ability to do half-kneeling and standing Pallof Presses properly
- 12 kneeling rollouts on an exercise ball or TRX.
- Half Kneeling Cable Chops/Lifts
Phase 3
- 30 Second Feet elevated (FE) Plank (on 12″ box)/15 second FE Side Plank (per side)
- Ability to do 1 Legged Pallof Press
- Crawling Planks
- Rollout on Ab Wheel
- Landmines/Extreme Core Trainer
- Standing Cable Lifts
Phase 4
- Feet supported Side Plank
- Standing TRX Rollout
- Landmine/Extreme Core Trainer with Handles
- Band Resisted Rollouts
Phase 5
- Use your imagination
This is just what I go by and it can change based on other variables. But for the most part this is what you should go by for your own training and your clients.
I’m enjoying the blog. Question: what is a feet supported side plank? Sorry if it isn’t immediately obvious to me. Thanks!
LC-
I will shoot a video of it and post it early next week.
Thanks for posting this. I’ve never done Paloff presses before but I’ll start incorporating this progression into my routine right away. I’ve noticed in YouTube vids of this exercise that some trainers have their clients pause and hold their arms in fully extended position for a few seconds, but you keep a continuous back and forth. Any thoughts on the merits of pausing? Keep the great posts coming.
Sweet post, very helpful information on progressions.