As P90X fans may have guessed, this workout is the next generation of the Plyometrics workout, combining the signature jumping and hopping exercises with the use of only one leg, or a medicine ball, to add the new emphasis on “functional fitness.” I already like this approach better than the original, because the P90X version felt like a lot of jumping, with repeats of the same exercises just because we needed to do it for a full hour. There are no repeats here, and not as much jumping.
I forgot to mention the warm up sequence yesterday, which seems to be the same for all Phase 1 workouts (except Yoga). The warm-up uses a stability ball, for twisting at the waist with arms extended, ball in hands, as well as the familiar side stretch (ball in hands again). There are a couple more moves that use the stability ball, and some interesting new stretches.
The game-changer when it comes to the warm up sequence, as well as the Recovery and Mobility DVD, is the use of a foam roller or the (much more expensive) Rumble Roller. Massage using the roller has replaced a lot of the static stretching. I have heard about the use of these devices from Ben Greenfield‘s podcast, for what is called “myofacial release,” or so-called “deep tissue” massage on tight spots in the muscles. Tony Horton demonstrates this at length in the Recovery and Mobility DVD, and the other workouts provide an overview, at which time Tony suggests “the Pause button” while we do a thorough job in our own problem areas.
The question I asked myself, when I saw the price difference between the $120 P90X2 “Base” kit (which I purchased), and the $240 “Deluxe” kit, was “Do I need all this extra stuff right away?” Of course, if money were no object, or I had saved my pennies for a while longer, I would recommend the Deluxe kit. If you want to throw in the extra $90 on top of that for the Rumble Roller and Power Stands, good for you. At this point, I am considering the purchase of a Rumble Roller, which by itself is about $75 for the 31×6 inch black model, in most places I have looked. It is used a lot in the workouts during warm up and cool down, and it is the focus of Recovery, as I mentioned. The “away from home” alternatives are not shown very well, as far as I am concerned, and seem similar to the stretches from P90X, without Tony’s guidance, because he is sitting on his Rumble Roller. Get the subtle hint?
As for the workout itself, there are five sections with four exercises each. The first exercise in each section is not plyometric, but it involves some sort of movement while standing on one foot, or a squat, or both. After that, there are some jumping moves, exercises inspired by “fast feet” football drills, one set of jumps using a “plyo box” or a chair, and the oh-so-familiar hopping on one foot. The intensity level is about the same as the P90X version. The difference is the addition of moves which are not strictly jumps and lunges, such as the Frog Burpee Hop, in which we go down to the floor on our stomachs, get back up, jump, and go back down.
During the cool down, Tony introduces another new concept called Neuro-Integrated Stretching. In a nutshell, while pulling on a leg using a resistance band, we are also pushing against that resistance, with short relaxation breaks. It’s taking a little practice, but I think I’m getting the idea.
Plyometrics seems to be a “like it or hate it” workout. How did you like the P90X version, if you have done it, and how do you like the P90X2 version?
P90X2 Tip of the Day: Make your own foam roller, or buy one as featured in P90X2. After using it, whether you prefer stretching or rolling, it’s good to alternate between them.
