MMA Fight Prep 2

Let me preface this by pointing out that this isn’t a silly 30-minute plank challenge, I personally find no use in that, but that’s another discussion for another day. I will also add that those long duration, zero tension planks will have very little carry-over in helping you stabilize your torso/spine in a heavy squat or deadlift. 

I first learned about the hardstylewhen I met my S&C coach Mike Perry. I remember being very sore from his program, but I also learned a ton! The hardstyle plank is the best plank going and when done correctly it WILL carry over into your squat, deadlift and kettlebell swing.

Here are some basic cues on the hardstyle plank:

  • Start with your elbows underneath your shoulders.
  • Perform a slight posterior tilt in your pelvis.
  • Squeeze your glutes, quads and abs at the same time while keeping your body in a straight line.
  • Dorsiflex the ankles.
  • Imagine pulling your elbows towards your hips all while shortening the distance from your pelvis to your ribcage.
  • Keep your neck neutral.

The goal is to create near maximal tension in your whole body. Your abs, quads and glutes should be on fire!!! If you aren’t smoked after :12 to :15 seconds you are doing it wrong!

Perform 3-4 sets of :12 planks.

**These can be done for longer duration if your goal is core endurance, but you will not be able to create the same level of tension when training these for 1-2 minutes.

Onnit Zombie Bells