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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Basic Challenge: Place 5-10lbs on your back and hold a plank until you feel tired. 

Note your initial time. Now you can systematically increase the challenge. Either add a little more weight and shoot for the same time or keep the same weight and try for a longer time. 

Progressive overload to cause plasticity in your mental and physical response to stress.

Weighted plates are great for this challenge if you have them but get creative if you don’t. Books, a child, or laundry basket with whatever inside are some cost-free ideas (unless you don’t already have a kid, they’re quite expensive otherwise).

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Advanced Challenge: Complete a plank for two minutes with 45lbs on your back.

Applying the principle of progressive overload in the previous challenge will eventually lead to success in this one. 

Accomplishing a two-minute plank with 45lbs on your back indicates you’re physically capable to withstand the adversity from this fantastic stressor. 

Now it’s time to test the mind and soul.

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Elite Challenge: Complete a plank for five minutes with 45lbs on your back.

Regardless of physical conditioning, this one is tough.

The sadists will particularly enjoy the last minute of this video, and the masochists will enjoy the challenge. Just kidding… mostly…

Intentional stress doesn’t have to be stressful. 

Once conditioned, however, we can increase the time and/or intensity of a stressor to prepare for the inevitable chaos life has in store. 

Intentional stress can be quite stressful when prepared and willing.

Expedite and enhance your resilience training with resistance. Physical resistance amplifies the mental resistance we produce when adversity feels overwhelming. Train in this arena to dampen that mental resistance in response to any stressor over time.

This elite challenge, like most of mine, is something that you should build up to with progressive overload. 

Get more comfortable being uncomfortable systematically. 

Change your definition of discomfort.

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Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

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