World Record Plank: 10 Hours, 10 Minutes, 10 Seconds. The Mental Strategy He Used Will Change How You Approach Hard Workouts

George Hood held a plank for ten hours, ten minutes, and ten seconds, setting a world record that seems almost superhuman.

But what if the secret to that kind of mental toughness isn’t just willpower? What if it’s rooted in biology, specifically a protein most people have never heard of?

In a recent talk, a clinical professor and diplomat in the Department of Preventive Medicine at UCSD shared how a simple exercise like the plank might be one of the most powerful tools for building grit, thanks to a brain protein called Brain-derived neurotrophic factor, or BDNF.

The Man Who Planked for Ten Hours

Most people struggle to hold a plank for 60 seconds. George Hood held one for more than ten hours. When the speaker met him eight years earlier during a five-hour record attempt, Hood was drenched in sweat, visibly hurting, but laser-focused.

The plank is 90% mental. Hood explained he kept his mind busy by focusing on conversations happening around him and drawing energy from supporters in the room. It wasn’t just physical strength, it was mental resilience that carried him through — and that resilience may have a biological foundation.

What Is BDNF and Why Does It Matter?

Brain-derived neurotrophic factor sounds complicated, but think of it as fertilizer for your brain. BDNF is a protein that helps neurons grow, stay healthy, and communicate effectively. It plays a critical role in memory, learning, and mental toughness.

Several things can increase BDNF levels:

• Sunshine
• Blueberries
• Antidepressants
• Exercise — which raises BDNF more than anything else

Research suggests exercises requiring mental effort produce the highest BDNF levels. Enter the plank.

Why the Plank May Be a BDNF Powerhouse

No study has yet measured BDNF levels during a plank specifically. But based on what researchers know about mental effort and exercise, the plank checks every box.

A 2005 study in the journal Hippocampus found that exhausting physical exercises like continuous swimming produced less BDNF than activities requiring mental focus, such as navigating mazes. In humans, activities like yoga — which combine physical effort with concentration — have produced some of the highest BDNF levels ever measured.

Anyone who’s held a plank knows it demands intense mental focus. Muscles shake, breathing becomes labored, and every second feels like an eternity. That mental battle is exactly what may trigger BDNF production.

Real-Life Grit: Daniel’s Nine-Hour Plank

Daniel lives with Complex Regional Pain Syndrome (CRPS), one of the most agonizing medical conditions known — patients describe even light sensations, like water droplets, as feeling like molten lead. There is no cure.

Despite this, Daniel held a plank for over nine hours, on his CRPS-affected arm. One of the most physically and mentally demanding exercises helped someone manage one of the most painful conditions imaginable.

The speaker, who has spent over 40 years in clinical research, is now designing a study to explore whether planks can relieve chronic pain. A plank can’t cure these conditions, but the potential benefits warrant serious investigation.

The Science Behind Exercise and BDNF

In August 2024, a study in Experimental Neurobiology titled “Modulation of BDNF by Physical Exercise” found that exercise doubled BDNF levels — a staggering increase with profound implications for mental health, cognitive function, and resilience.

BDNF is already a hot topic in research circles. Scientists are exploring its role in:

• Depression and anxiety
• Alzheimer’s disease and cognitive decline
• Recovery from brain injury
• Chronic pain management

The connection between mental effort during exercise and BDNF production remains underexplored — that’s what makes the plank so intriguing.

Grit Isn’t Just Willpower, It’s Biology

We often think of grit as pure mental toughness — the kind that pushes ultramarathoners to finish races with broken bones or helps entrepreneurs push through failure after failure. But grit may also be biological.

BDNF strengthens neural connections, improves mood, and enhances cognitive function. It helps your brain adapt to stress and recover from setbacks — building the biological foundation for resilience.

George Hood’s ten-hour plank wasn’t just a triumph of willpower. It may have been a triumph of neuroplasticity — his brain rewiring itself to endure.

How to Use the Plank to Build Mental Toughness

You don’t need to hold a plank for ten hours to experience benefits. Even one minute can be transformative.

Start Small
If you’re new to planking, aim for 20–30 seconds. Build up gradually over weeks.

Focus on Form

• Keep your body in a straight line from head to heels
• Engage your core by pulling your belly button toward your spine
• Don’t let your hips sag or pike upward

Use Mental Strategies
Take a page from George Hood’s playbook:

• Focus on something external — music, conversation, or counting breaths
• Break time into manageable chunks: “just five more seconds”
• Visualize yourself succeeding

Modify if Needed
Can’t get on the floor? Do a wall plank — hands against a wall at shoulder height, body at an angle. You’ll still engage your core and build mental resilience.

Make It a Habit
Consistency matters more than duration. Try planking daily, even if just for 30 seconds. Over time you’ll notice improvements in both physical endurance and mental fortitude.

Why This Matters for Everyone

Many patients the speaker cares for are what he calls “medically destitute” — people who’ve experienced heart attacks in their 40s, devastating accidents in their 20s, or chronic pain that has stripped away employment and hope.

A plank can’t cure these conditions, but understanding the relationship between exercise, BDNF, and quality of life could open new avenues for treatment and relief. The speaker says he’s raising awareness so this relationship may be studied further — George Hood, Daniel, and countless others living with pain or disability deserve that research.

The Challenge: One Minute

Next time you need more grit — facing a difficult project, navigating a personal challenge, or simply trying to build mental toughness — try holding a plank.

It only takes one minute. You’ll feel your muscles engage, your mind sharpen, and maybe, just maybe, your brain producing a little more BDNF, building the biological foundation for resilience one second at a time.