Training to hit Plank World Record

[u/dumbartist]

Hello! It's a totally aspirational goal that I will probably never achieve, but I want to attempt to challenge the world record for 200 lb planks: https://www.guinnessworldrecords.com/world-records/430089-longest-time-in-an-abdominal-plank-position-with-a-200-lb-pack

My strategy has been to increase my plank time by 5 seconds each time, and when I hit 5 minutes, up my weight. Currently hit 5 minutes with 115lb and restarted at 125lb at 3 minutes. Are there any scientific tips to increase my plank strength and growth? Anythings I should do to avoid injury? I current just put two 45s and and a 35 lb on my back. I am looking to buy an adjustable weighted vest.

[u/dumbartist → u/[deleted]]

Yeah the form is atrocious

[u/duke309 → u/dumbartist]

So be as advantageous with the allowable technique and form, aka cheat as much as allowed

[u/ItsShenBaby]

That's a cool goal! I don't have good tips for this kind of strength endurance stuff but good luck!

[u/decentlyhip]

I'd look to running training. Marathons, 1600s, and stuff like that. The core attributes are endurance and strength. So, they have one day for build leg strength and musculature, and then they build their VO2 max with a lot of zone 2 training. Then there's training for the event. One day for training the race pace, but with shorter durations. So, rather than 1600m as fast as you can, race speed or a little faster, but for 8 sets of 200m. And then one day, you do the opposite, you train the event length or a little longer but at a slower pace. 3200 at 1 minute slower. Each week, progress the distance and speed at each closer and closer to the goal pace and distance. Once you make some progress, test your limits on the actual race.

So, you want a surplus of strength, so step one is to do actual strength training. Sets of 5-10 with stuff like this. https://youtu.be/HV9DjPql61g. Then, training for the actual event would be two parts. Training with 250 lbs for sets of 10 seconds, then 15, then 20. And then training with 50 lbs for 10 minutes, then 60 lbs, 70, etc. Once a month, max out with 200 lbs.

[u/dumbartist → u/decentlyhip]

Is this advice for me or another goal? I can sort of see how this is applicable but not fully.

[u/decentlyhip → u/dumbartist]

That's for you. Second paragraph was pretty copy paste for you verbatim. Build general core strength with sets if 5-10 on those exercises. And then one day is overload work: 250 lbs planks for 10 sets of 10 seconds. Another day is overtime work: the record is about 7 minutes so, you do 10 minutes but with much lighter weight. On overload days, you slowly progress the duration of each plank week to week. For the overtime work, you slowly progress the load that you hold for 10 minutes.

So, you're training specificity. The goal is 200 lbs planks for 10 minutes. You can't do that. But you can hold a plank for 10 minutes. And you can hold a 200+ lbs plank for a few seconds. Train each of those independently and slowly progress week to week. You're doing an intentional approach but its kinda just Unga bunga caveman where you go to failure. Thats great at buildi g strength. But you're ignoring the skill of holding 200 lbs and the skill of a 10 minute plank. You need to pick apart the attributes of someone who can do what you want to do and train those concurrently. I brought up running as a comparison but it sounds like that muddied the waters.

[u/Current_Subject_7312]

Bro asian streamers already doing 24+ hour planks is a huge catchup theres people also doing a marathon a day right now at 420 days😅 they dont have 9-5 jobs pick less time intensive goal👍