Strength And Conditioning
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Front Plank to Wall Climb
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing body weight. Utilizing Body Weight can increase strength and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Front Plank develops the muscles of the core while increasing trunk stability. The Wall Climb from a Plank Position increases core development and trunk stability as well as the metabolic demands of the exercise.
Front Plank – Lie prone with hands shoulder-width apart directly under the shoulders close enough to a wall that you will be able to reach forward and touch the wall. Pull the feet back towards your lower leg and simultaneously lift you hips and torso into a rigid torso position until your elbows are straight, and your body is parallel to the ground.
Wall Climb – While maintaining a Front Plank position and a rigid torso lift one arm forward and place your hand on a wall in front of you. Lift the other hand forward and place it at the same height on the wall as the other hand shoulder-width apart. Return each hand back to the starting position one at a time.
Front Plank – Beginners (0 – 3 Months Exercise Experience) :30 for 1 Set; Intermediate (3 – 6 Months Exercise Experience) :30 - :45 for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform :45 - :60 for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Wall Climb – Beginners (0 – 3 Months Exercise Experience) should perform AMRAP (As many reps as possible) for :30; Intermediate (3 – 6 Months Exercise Experience) should perform AMRAP (As many reps as possible) for :30 - :45; and Advanced (6 Months or Greater Exercise Experience) should perform AMRAP (As many reps as possible) for :45 - :60. When performing multiple sets rest for a period 2 times greater than the exercise period.
