Strength discipline · Bodyweight
Side plank
Side plank is a strength discipline in BYOH, trained with bodyweight and building core and stamina. Its ladder runs from 10 sec at Level 1 to 4+ min at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Side plank starts at Level 1 with 10 sec. Level 5 asks for 60 sec, and Level 9 - the last level a person can train towards - 4+ min. The largest single jump is from Level 7 to Level 8, 2 min to 3 min.
| Level | Target |
|---|---|
| 1 | 10 sec |
| 2 | 20 sec |
| 3 | 30 sec |
| 4 | 45 sec |
| 5 | 60 sec |
| 6 | 90 sec |
| 7 | 2 min |
| 8 | 3 min |
| 9 | 4+ min |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Side plank — Provisional legend benchmark.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- Stack the shoulder over the supporting elbow.
- Lift the hips into a straight line.
- Record the shorter hold from the two sides.
Demonstration imagery from the public-domain Free Exercise DB. The written guidance and the level thresholds are BYOH's.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One continuous hold on each side. Record the shorter of the two.
- The set
- A single hold per side. There is no pause within a side; you may rest between sides.
- What you need
- Shoulder stacked over the supporting elbow, hips lifted into one line.
- What ends it
- The hip touching the floor, or rolling forward or back out of line, ends that side.
What it builds
Side plank feeds Core and Stamina in a hero’s record, working abdominals, shoulders.
- Lateral & rotational
- Shoulders
Side plank is one of 32 strength disciplines. It shares its bodyweight requirement with 13 other strength disciplines. Core is also built by plank, farmer carry, hanging leg raise and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Hold the LineDiscipline · Level 1
- UnmovedDiscipline · Level 4
- The SteadfastDiscipline · Level 7
- Citadel WithinDiscipline · Level 9
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
Start your hero