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If there is one thing that separates the strongest, most elite lifters in the world, from the guys and girls who are not so great - it is the ability to get TIGHT.
The ability to generate total body tension is essential if you want to get REALLY STRONG.
A great drill to learn how to get tighter for your squats, bench presses and deadlifts is THE PLANK.
Now hear me out, because I know that you're probably thinking the plank is a remedial drill for complete 'newbies'.
But...
Most lifters do the plank poorly.
They just passively rest on their shoulders and let
their hips sag. This is a worthless way to do the drill.
Here's how to do it right and learn how to get tighter
for your big lifts:
How To Do The Plank The Right Way
- Lay face down on the floor
- Rise up onto your toes and forearms
- Your elbows should be slightly in front of your
shoulders (this makes the exercise harder than
having them directly under your shoulders)
- Your head must be neutral
- Your body should form a straight line (DO NOT
ALLOW YOUR HIPS TO SAG)
Now here's how you supercharge your plank...
- Brace your abs as hard as possible
- Squeeze your calves and quads as hard as you
can
- Flex your lats, biceps and forearms
- Squeeze your glutes and fists
Now you have a plank that means something!
It is this incredible feeling of tightness that you must
create on your squats, bench presses and deadlifts.
Here Is How To Program The Plank Into Your
Training
- Do this plank every time you train for the next
4 weeks.
- Perform 1 set of 20 seconds during your warm up
- Perform 2 sets of 20 to 30 seconds after your
heavy lifting on squats, presses and pulls
- Improve by adding time to the sets you do after
your heavy lifting
- Aim to be able to do a 60 second plank, without
losing a drop of TENSION from start to finish.

You and I are in the game of getting TIGHT.

When you get tight, you get tense. And tension
is the key to strength.
Use this simple, but devastatingly simple plank to
improve your squat, bench and deadlift in record
time.
Remember to re-create the EXTREME TENSION
you feel during the plank - on your heavy main
lifts.

Chris J. a écrit:pas eu le temps de faire plus

Chris J. a écrit:total 183kg (PR +23kg)