On strength days, always leave 1-2 repetitions in reserve.
MONTHLY TRAINING
Monthly plans.
One block at a time.
Day-by-day straight-arm plank training plans, translated into a clear monthly archive: volume, long holds, strength work, recovery and test days.
AUGUST + SEPTEMBER / STRAIGHT-ARM PLANKCURRENT MONTH
September 2026.
Target test 22:00.
Starting point: 20 minutes on August 31, followed by complete rest on September 1. The month is designed to build specific volume, protect recovery and arrive fresh for the final test.
| Date | Week | Focus | Session | Notes |
|---|---|---|---|---|
| Sep 1 | Week 1 | Rest | No training. Complete rest only. | Absolute rest |
| Sep 2 | Week 1 | Recovery | 20 min mobility for shoulders, chest and wrists, plus 10 min easy walk. | No plank |
| Sep 3 | Week 1 | Plank volume | 3 x 5 min straight-arm plank, 2 min recovery, plus 10 min stretching. | Controlled rhythm |
| Sep 4 | Week 1 | Strength A | Scapular push-up 3 x 12-15; plank plus 3 x 30-40 sec; controlled push-up 2 x 8-12; dead bug 3 x 8 per side; wrist rocks 2 x 30 sec. | No failure |
| Sep 5 | Week 1 | Recovery | Easy walk 20-30 min, plus 10 min mobility. | - |
| Sep 6 | Week 1 | Easy plank | 10 min easy continuous straight-arm plank, plus 5 min stretching. | Clean technique |
| Sep 7 | Week 1 | Strength B | Band external rotations 3 x 15 per side; band face pull 3 x 15; side plank 3 x 30-40 sec per side; hollow hold 3 x 20-25 sec; wrist lean 2 x 30 sec. | Scapular control |
| Sep 8 | Week 2 | Rest | Complete rest or easy walk only. | - |
| Sep 9 | Week 2 | Plank volume | 4 x 5 min straight-arm plank, 1 min 30 sec recovery, plus 8 min stretching. | 20 min total |
| Sep 10 | Week 2 | Strength A | Scapular push-up 3 x 12-15; plank plus 3 x 30-40 sec; controlled push-up 2 x 8-12; dead bug 3 x 8 per side; wrist rocks 2 x 30 sec. | Quality over quantity |
| Sep 11 | Week 2 | Easy plank | 8 min easy continuous straight-arm plank, plus 10 min mobility. | Fresh feeling |
| Sep 12 | Week 2 | Recovery | Easy walk and stretching. | - |
| Sep 13 | Week 2 | Long plank | 12 min continuous straight-arm plank. | Stop with margin |
| Sep 14 | Week 2 | Strength B | Band external rotations 3 x 15 per side; band face pull 3 x 15; side plank 3 x 30-40 sec per side; hollow hold 3 x 20-25 sec; wrist lean 2 x 30 sec. | Trunk control |
| Sep 15 | Week 3 | Rest | Complete rest. | - |
| Sep 16 | Week 3 | Plank volume | 3 x 6 min straight-arm plank, 1 min 30 sec recovery. | 18 min total |
| Sep 17 | Week 3 | Strength A | Scapular push-up 3 x 12-15; plank plus 3 x 30-40 sec; controlled push-up 2 x 8-12; dead bug 3 x 8 per side; wrist rocks 2 x 30 sec. | No failure |
| Sep 18 | Week 3 | Easy plank | 10 min easy continuous straight-arm plank. | Technique and breath |
| Sep 19 | Week 3 | Recovery | 20 min walk, plus 10 min mobility. | - |
| Sep 20 | Week 3 | Long plank | 18 min continuous straight-arm plank. | Last true long hold |
| Sep 21 | Week 3 | Light Strength B | Band external rotations 2 x 15 per side; band face pull 2 x 15; side plank 2 x 30 sec per side; hollow hold 2 x 20 sec; wrist lean 2 x 30 sec. | Light session |
| Sep 22 | Week 4 | Rest | Complete rest. | - |
| Sep 23 | Week 4 | Plank volume | 3 x 6 min straight-arm plank, 1 min 30 sec recovery. | Last serious volume |
| Sep 24 | Week 4 | Recovery | 20 min mobility and stretching. | Start final taper |
| Sep 25 | Week 4 | Easy plank | 10-12 min easy continuous straight-arm plank. | Fluid, no forcing |
| Sep 26 | Week 4 | Rest | Complete rest. | - |
| Sep 27 | Week 4 | Activation | 6-8 min easy plank, plus 10 min mobility. | Technique only |
| Sep 28 | Week 4 | Recovery | Mobility or easy walk. | Relaxation |
| Sep 29 | Week 4 | Rest | Complete rest. | No residual fatigue |
| Sep 30 | Week 4 | Test | 22 min continuous straight-arm plank. | Ideal conditions and firm surface |
ARCHIVE
August 2026.
Road to 20:00.
The August block started from an 18-minute personal best and moved toward the end-of-month 20-minute test. It combined continuous holds, plank volume, complementary work, aerobic recovery and a final unload.
| Date | Week | Focus | Session | Notes |
|---|---|---|---|---|
| Aug 2 | August | Test done | Straight-arm plank 18:00 — new personal best. | PB completed |
| Aug 3 | August | Recovery | 20-30 min walk, plus 12 min complete mobility. | - |
| Aug 4 | August | Volume | 4 x 5:00 plank, 1:30 recovery. | - |
| Aug 5 | August | Bodyweight A | 3 rounds: squat 15; push-up 6-8; bird dog 8+8; side plank 30 sec + 30 sec; glute bridges 15. | - |
| Aug 6 | August | Continuous | 14:00 continuous, 3:00 recovery, then 4:00 easy. | - |
| Aug 7 | August | Aerobic | Easy run 3-4 km or 30 min brisk walk. | - |
| Aug 8 | August | Complementary | 5 x 4:00 plank, 1:15 recovery. | - |
| Aug 9 | August | Active recovery | Easy swim 25-35 min or walk. | - |
| Aug 10 | August | Technique | 10:00 very easy continuous plank. | - |
| Aug 11 | August | Travel / unload | Free walk, plus 8-10 min mobility. | - |
| Aug 12 | August | Volume | 3 x 7:00 plank, 2:00 recovery. | - |
| Aug 13 | August | Bodyweight B | 3 rounds: reverse lunges 8+8; push-up 6-10; superman 10; dead bug; side plank 35 sec + 35 sec. | - |
| Aug 14 | August | Continuous | 16:00 continuous, 3:00 recovery, then 3:00 easy. | - |
| Aug 15 | August | Aerobic | Easy swim 25-40 min or 3 km run. | - |
| Aug 16 | August | Complementary | 6 x 4:00 plank, 1:15 recovery. | - |
| Aug 17 | August | Recovery | 30 min walk, plus 12 min stretching. | - |
| Aug 18 | August | Technique / medium | 12:00 continuous plank, 2:00 recovery, then 5:00. | - |
| Aug 19 | August | Bodyweight A | 3 rounds: squat 15; push-up 8; bird dog 10+10; glute bridges 15; side plank 40 sec + 40 sec. | - |
| Aug 20 | August | Key volume | 4 x 6:00 plank, 1:30 recovery. | - |
| Aug 21 | August | Recovery | 25-40 min walk, plus mobility. | - |
| Aug 22 | August | Controlled long hold | 18:00 continuous plank, no more. | - |
| Aug 23 | August | Active recovery | Walk or very slow jog 20-25 min. | - |
| Aug 24 | August | Complementary | 5 x 5:00 plank, 1:30 recovery. | - |
| Aug 25 | August | Light bodyweight | 2 rounds: squat 12; push-up 6; bird dog 8+8; side plank 30 sec + 30 sec. | - |
| Aug 26 | August | Recall | 3 x 5:00 plank, 2:00 recovery. | - |
| Aug 27 | August | Recovery | 30 min walk, plus 10 min stretching. | - |
| Aug 28 | August | Activation | 10:00 easy continuous plank. | - |
| Aug 29 | August | Unload | 20-30 min walk, plus 8 min mobility. | - |
| Aug 30 | August | Rest | Mobility only, 5-8 min if desired. | - |
| Aug 31 | August | 20-minute test | Warm-up, then straight-arm plank with 20:00 target. | Test day |
GUIDELINES
Rules that protect the month.
On easy plank days, prioritize technique, breathing and position.
On recovery days, keep mobility fluid and do not turn it into a workout.
If you feel real joint pain, reduce or skip the strength session.