Plank
Score Calculator

Format: MM:SS · Range: 1:30 – 4:00

Squeeze everything, glutes, quads, core, and even your fists if using a fist plank. Full-body tension is what separates a 2-minute hold from a 4-minute hold.

Focus on a fixed point on the ground 12–18 inches in front of you and control your breathing. Slow, rhythmic nasal breathing reduces perceived effort significantly during long holds.

Train progressive overload: start at your max hold time, rest 2 minutes, and add 15 seconds each week. Three weekly plank sessions with deliberate progression adds minutes within a few months.

Fix anterior pelvic tilt before test day. If your lower back arches, your hips drop and you fail sooner, and risk a no-count. Practice hollow-body holds to reinforce neutral spine.

On test day, squeeze harder in the last 30 seconds rather than giving up. Most soldiers quit at the "wall", a burst of extra effort past the wall is worth 5–10 additional points.