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KEBuild a stronger core for the Army Fitness Test (AFT) and bring your plank time up.
Most people aren’t failing the plank because they’re weak… they just haven’t trained their core for stability under fatigue. Once your hips start dropping and your shoulders give out, its over.
If you want to hold longer and stay locked in, train your core like this:
If you want a custom AFT plan (workouts + nutrition) comment AFT or hit the link in my bio to apply.
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AFT Core Work (Plank Focus)
Plank Pull Throughs�3x8–10 reps (30s rest)�Forces your core to resist rotation. This is what keeps you from shifting and breaking form during the test.
Side Planks�3x30s each side (20s rest)�Builds your obliques so your hips dont sag halfway through.
Plank Ups�3x10–12 reps (30s rest)�Teaches you to control your body under movement. Also builds shoulder endurance which most people lack.
T-Pushups�3x8 each side (30s rest)�Full core + upper body. Helps with stability and staying tight when fatigue kicks in.
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Most people just hold planks and hope it improves… thats why they stall.
Train stability, control, and endurance and your score will go up.
Comment AFT if you want help improving your plank, run time, and overall score.
@kellum22
