How Long Do You Hold the Plank Position in SEALFIT’s Kokoro?

Just got this question from one of our SGPT athletes.

Question: Coach Brad; how long do you have to hold the plank position for in SEALFIT Kokoro?

Can you rest on your elbows?

Do they really hold the plank for 45 minutes?

How can I train for this crucible event?

Check out and Sign up for SEALFIT Kokoro Camp HERE

Question: How can I train to get ready for this?

Answer: Check out the SGPT Plank Challenge here:

Start with 30 seconds plank and add 10 seconds a day till failure.

Rest a day and start over again at 40 seconds and build back up.

To make it through Kokoro you have to be trained and ready to go.

This could take weeks, months or years depending on your ability. We suggest you start out with a 20X event or a GORUCK and work your way up.

Check out this video with plank variations

Check out and Sign up for SEALFIT Academies HERE

Question: I’m doing pretty great with the workouts but I have trouble with my diet.

It’s still pretty bad.

Do you have any specific programs for that?

Answer: Yes—we have an awesome 60-Day Clean and Healthy Eating Challenge.

We have a certified nutrition coach standing by to help you with this challenge.

Question: What about using a weight vest to strengthen my core and abs?

Answer: Yes; if you can hold plank for 5 minutes or more after a hard workout then it would be ok to use a weight vest.

Go slow at first and do 20 seconds first day, 30 seconds on 2nd day and then continue.


Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training.

A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.

Today, he is one of the most sought after mental conditioning coaches in the world.

He has coached at over 20 SEALFIT Kokoro and 20X training camps in California, Georgia, Canada, Puerto Rico, Ohio, Wisconsin and New Jersey.

SEALgrinderPT audios and ebooks have been downloaded in 30 different countries around the globe.

Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.

SEALgrinderPT is a proud sponsor of the  Navy SEAL Foundation.

Related Articles:
SEALFIT Kokoro Training Tips
Explore Your Limits and Fears
Static Holds for Multi-Faceted Performance 

Seal Fit Stack

SGPT Upcoming Events

Personal Online Coaching

Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals

pic of brad

Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

learn more button