T Nation

Building Up The Bridge

Hi has any one got a good progression for building up prone bridge/plank time? Bill Hartman recommended 2 mins all I can do is a minute but want to build this up. Any suggestions?

Just keep practicing it. You could do reps of 1 minute, with minute recovery, and decrease the recovery. Also, you can get a partner to put a plate (10-15kg)on your lower back, and then hold that for reps/time. I couldn’t do 2mins initially, but have now raised it to 7, without weight (don’t do this often though).

The quality of the plank is more important than the time you hold it for, ie. keeping your back flat, abs holding everything together, pelvis neutral.

[quote]el0gic wrote:

The quality of the plank is more important than the time you hold it for, ie. keeping your back flat, abs holding everything together, pelvis neutral.[/quote]

I agree many ppl botch this and dont really nail a solid plank get everything as TIGHT as possible.

You might try adding load as well progress with it to a minute and body weight then will be easier to go 2 mins with

Phill

For some added variety, hold the prone plank until you’re ready to tap out, then turn to a side plank and hold that until you’re ready to give up the ghost, then turn to the other side and the same there. Finish with a prone plank. Changing position with bring some other muscles into the picture but will also continually tax some of the common ones. Just another tool in the box.

TNT

Cheers guy’s, makes sense. Do you do them before or after your session? I’m comming back from shoulder surgery and finding its my core thats giving in first.

[quote]skipie11 wrote:
Cheers guy’s, makes sense. Do you do them before or after your session? I’m comming back from shoulder surgery and finding its my core thats giving in first.[/quote]

I do all my dedicated core work last so its not fatigued for the real work of the day

Phill

However, if you really want to improve it, do it first. This’ll just make squats and pull ups that bit harder later. Place the exercise dependent on how important it is to you.

[quote]el0gic wrote:
However, if you really want to improve it, do it first. This’ll just make squats and pull ups that bit harder later. Place the exercise dependent on how important it is to you.[/quote]

Yes, if it’s important do it early, but I wouldn’t fatigue the core before squats or deads, I think you’re just setting yourself up for injury or poor performance.

If it’s really a priority, train them later in the day on their own, or train them first before an upper body day.