Intentional Stress Challenge: Weighted Plank

If not interested in attempting this challenge, feel free to scroll to the end of the post to be entertained by my suffering.

For anyone who has read some of my previous posts, I’m a big fan of isometric holds, particularly the plank, for resilience training.

The stress response is fascinating, particularly in that it’s the same at a physiologic level regardless of the stressor. Whether it’s exercise, an argument, internal dilemma or nerves before a big presentation, your sympathetic nervous system responds identically. The only variance comes from response time or intensity. 

This knowledge is empowering as it provides the best evidence that stress, in and of itself, is not bad. It just is. Furthermore, the argument for intentional stress being an effective approach to building resilience becomes undeniable when we know our stress physiology is indistinguishable despite the cause. 

Control the time and intensity of a planned challenge and learn about the thinking patterns and physical symptoms you produce while responding to adversity. 

The difficulty of stressors, even ones we create, is that they’re complex. Many factors can contribute to the ever-changing intensity and nature that is external adversity. Rarely can we produce a fixed stressor that tests our mind, body, and soul without movement, circumstance, or other people influencing the effect.

Muscular endurance tasks that challenge the body’s ability to manage resistance over time are the answer. There are many and they’re all great. For the specific goal of training resilience without confounding variables, however, isometric holds for the win. 

Steady-state resistance, no movement, fixed environment. 

Just you and your stress response.

Planking, therefore, can be a great way to understand the physical and psychological symptoms you uniquely experience when stressed. 

As previously described, consistent focus and effort can lead to dramatic improvements. Getting up to 41 minutes (I will go back and try to build up to an hour one day) was an incredible feeling. It also is a long time for a task that can be slightly modified to produce the same whole-body benefit of planking for time. 

Add resistance.

Simply placing weight on your back, after becoming proficient at holding an unweighted plank for a few minutes, increases the constant stressor while maintaining all other benefits of the isometric challenge. 

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Progressive Challenge Series

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