How to Train for the AFT: The Plank Hold

When the Army transitioned from the leg tuck to the plank in their fitness test, many Soldiers breathed a sigh of relief. But don't be fooled—achieving a top score on the Plank event requires serious muscular endurance and mental toughness. This comprehensive guide will break down everything you need to know about mastering the plank.

Understanding the Plank Event

The Plank event measures core strength, stability, and endurance—critical components for military readiness and injury prevention. Unlike dynamic exercises that test explosive power, the plank evaluates your ability to maintain proper position under isometric tension for an extended period.

Current Standards and Scoring

• Minimum passing time (60 points): 1 minute 30 seconds for ages 17-21
• Maximum score time (100 points): 3 minutes 40 seconds for ages 17-21

Proper Plank Technique

Your plank technique must strictly comply with the test standards:

• Starting Position: Begin in the prone position with your elbows/forearms on the ground aligned under your shoulders, forming a triangle. Your hands can be in fists (pinky side down) or palms flat, no more than a fist-width apart
• Body Alignment: Your head, shoulders, back, hips, and legs must form a straight line from head to heels. Your feet should be no more than boot-width apart
• Contact Points: Only your forearms, fists/palms, and toes should touch the ground throughout the event

You'll receive one warning to correct your position. If you can't maintain proper form after that, the event is terminated.

Why Core Strength Matters for Military Fitness

The plank doesn't just exist to make you uncomfortable for a few minutes during a test. Core strength is critical for numerous military functions:

• Injury Prevention: A strong core stabilizes the spine during lifting, carrying, and movement
• Enhanced Performance: Core strength improves performance in other AFT events, particularly the Push-Up and Sprint-Drag-Carry
• Combat Readiness: Functional core strength supports tactical movements like getting up from prone positions and carrying equipment
• Load-Bearing Capacity: Your core acts as the foundation when carrying heavy equipment, body armor, and rucksacks

Core Anatomy: What Muscles Are Working

Understanding the muscle groups engaged during the plank helps target your training effectively:

• Rectus Abdominis: The "six-pack" muscle running down the front of your abdomen
• Transverse Abdominis: The deep core muscle that wraps around your midsection like a corset
• Internal and External Obliques: The muscles along the sides of your abdomen
• Erector Spinae: The group of muscles running parallel to your spine
• Hip Flexors: Muscles connecting the lumbar spine, pelvis, and femurs
• Shoulders and Upper Back: The deltoids and trapezius help maintain proper upper body position
• Quadriceps and Glutes: These large muscle groups engage to maintain proper leg alignment

Common Plank Problems and Solutions

Hip Sagging

Problem: Hips drop below the straight line, placing excessive stress on the lower back.

Fix: Engage your glutes by imagining you're squeezing a coin between your cheeks. This action naturally aligns the pelvis and protects the lower back.

Pike Position

Problem: Hips rise too high, creating a peak or pike position.

Fix: Focus on pushing your heels back and lengthening through the spine. Think of creating space between each vertebra.

Neck Tension

Problem: Holding tension in the neck, often from looking up or forward too aggressively.

Fix: Keep your gaze at a point about 12 inches in front of your hands. Your neck should be a natural extension of your spine.

Improper Breathing

Problem: Holding breath or breathing too shallowly, leading to early fatigue.

Fix: Practice rhythmic diaphragmatic breathing—inhale for 4 counts, exhale for 4 counts—throughout your holds.

Mental Fatigue

Problem: Giving up mentally before physical failure.

Fix: Develop segmentation strategies to break the hold into manageable chunks.

The Ultimate Plank Progression Training Plan

Phase 1: Foundation (Weeks 1-2)

Goal: Establish proper form and build baseline endurance

• Day 1: 3 × 30 seconds with 60-second rest
• Day 2: Core accessory work (bird dogs, dead bugs)
• Day 3: 4 × 30 seconds with 45-second rest
• Day 4: Rest or light cardio
• Day 5: 5 × 30 seconds with 30-second rest
• Days 6-7: Active recovery

Phase 2: Volume Building (Weeks 3-4)

Goal: Increase total time under tension

• Day 1: 3 × 45 seconds with 60-second rest
• Day 2: Side planks and anti-rotation exercises
• Day 3: 4 × 45 seconds with 45-second rest
• Day 4: Rest
• Day 5: 3 × 60 seconds with 60-second rest
• Days 6-7: Active recovery

Phase 3: Strength Building (Weeks 5-6)

Goal: Develop greater core strength through challenging variations

• Day 1: Weighted planks: 3 × 30 seconds with 10-25lb plate
• Day 2: Dynamic stability exercises
• Day 3: Standard planks: 2 × 90 seconds
• Day 4: Rest
• Day 5: Plank variations circuit
• Days 6-7: Active recovery

Phase 4: Endurance Specialization (Weeks 7-8)

Goal: Build event-specific endurance

• Day 1: 2 × 2:00 minutes with 3-minute rest
• Day 2: Light core maintenance
• Day 3: 1 × 2:30 minutes (test simulation)
• Day 4: Rest
• Day 5: 1 × 3:00+ minutes (max effort)
• Days 6-7: Active recovery and taper

Supplementary Exercises for Plank Excellence

Hip and Posture Stability

• Bird Dogs: 3 × 10 each side
• Dead Bugs: 3 × 10 each side
• Glute Bridges: 3 × 15

Core Endurance

• Hollow Body Holds: 3 × 30 seconds
• Superman Holds: 3 × 30 seconds
• Side Planks: 3 × 30 seconds each side

Core Strength

• Ab Wheel Rollouts: 3 × 10
• Pallof Press: 3 × 10 each side
• Hanging Leg Raises: 3 × 10

Plank Specificity

• Body Saw Planks: 3 × 10
• Plank Shoulder Taps: 3 × 10 each side
• Plank to Push-up: 3 × 10

Mental Strategies for Test Day

• Segmentation: Break the test into manageable 30-second segments rather than focusing on the total time
• Visualization: Before the test, visualize yourself maintaining perfect form through your target time
• Breathing Control: Establish a rhythmic breathing pattern from the beginning (4-count inhale, 4-count exhale)
• Focal Points: Identify a specific point on the ground to focus your gaze
• Mantra Development: Create a personal mantra to repeat during challenging moments ("Strong core, straight line")
• Progressive Tension Management: Learn to direct tension only to the muscles that need it, relaxing others

Conclusion

The plank may seem simple, but achieving a maximum score requires dedicated training, proper technique, and mental fortitude. By following this comprehensive training plan and implementing the strategies outlined above, you'll be well on your way to crushing the plank event on test day.

Remember: consistency beats intensity. Regular, focused practice will yield far better results than occasional heroic efforts. Trust the process, and your core strength will develop steadily over time.