Here is a link of the current program that I am on: http://www.canditotraininghq.com/free-strength-programs/ (Jonnie Candito 6 week strenght program). I am currently in week 3 and have decided to do some core work to strenghten the compund exercises that this program focuses on. The workout that I have designed is a very simple plank routine that I will be doing once or twice a week as I have rest days that I can fill in to benefit my work days.
Beginner
Set 1: Front plank 1 minute
Set 2: Right side plank, 30 seconds
Set 3: Left side plank, 30 seconds
Set 4: Front plank 1 minute
Intermediate
Set 1: Front plank TILL FAILURE
Set 2: Right side plank, 1 minute
Set 3: Left side plank, 1 minute
Set 4: Front plank TILL FAILURE
Advanced
Set 1: Front plank TILL FAILURE
Set 2: Right side plank, 2 minutes
Set 3: Left side plank, 2 minutes
Set 4: Front plank TILL FAILURE
Bodybuilder / Athlete
Set 1: Front plank 6 minutes
Set 2: Right side plank, 3 minutes
Set 3: Left side plank, 3 minutes
Set 4: Front plank 5 minutes
If you are wondering where I am on this list. I am on the intermediate part, which I am not to happy with and that is the EXACT reason as to why I am doing this. Core strenght is essential when it comes to doing movements like the squat or the deadlift, ESPECIALLY if we are talking ATG squats !
I urge EVERYONE to at least check out the Jonnie Candito program, because I am already noticing strenght gains. Moreover it is a very fun program to do and it is designed in such a smart way that this just has to work !
