The word “plyos” means “jump training” and Plyometrics are exercises for increasing power, with combination of speed and strength.
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Plyometrics are primarily used by:
- martial artists,
- sprinters and
- high jumpers
in order to improve their performance and to provide better results. P90X Plyometrics workout improves your ability to run faster, jump higher, and maneuver in multidirectional sports.
According to the National Strength and Conditioning Association, Plyometrics is defined as activities that enable a muscle to reach maximal force in the shortest amount of time.
P90X Plyometrics workout
Plyometrics are also important part of P90X. P90X Plyometrics is not simply cardio work out – it is so much more than that. It will challenge you constantly and shortly after warm-ups and stretching, you’ll find out that Plyo is so much more than your regular cardio.
Plyometric workouts are carefully designed to produce maximum gains without causing too much fatigue. P90X Plyo provides you with high intensity interval training, and it’s important to have some physical coordination and flexibility before starting this part of P90X. Plyo is very vital segment of P90X program because it will give you better flexibility, balance, strength and also it will provide you better cardiovascular health.
Basic preparation for Plyo
Before starting doing Plyo, it is important to prepare. First of all, think of your safety and always check with your doctor prior to beginning a program as intense as P90X.
P90X Plyometrics doesn’t require spending lot of money on gear and equipment, but you have to buy proper shoes. Running shoes may be not good choice because jumping while wearing shoes with thick heels may lead to injures like sprained ankle.
- Land softly every time you are jumping because poor landing technique may lead to knee injuries.
- Also, always try to maintain proper form through all the exercises if you want effects.
- Don’t force yourself at the beginning of the exercises, it is recommended to modify moves.
- Control your moves and always pay attention to your core.
- Rest when you need to.
- Proper warm-ups are also necessary.
- Always be mindful, only that way you will get your results.
Other equipment you may need is a chair, towel and a Heart Rate Monitor. This workout will get your heart rate up and it’s a good idea to monitor your heart rate. Pay attention to your body and find out what you’re really capable of.
P90X Plyometrics strength training exercises
Plyometrics is made of a lot of high-impact moves which are variations on plyometrics exercises, or jump training. Plyometrics is a 39 to 44 minute high-impact cardio interval workout with a 10 minute warm up and 5 minute cool down.
You will see that Plyometrics concentrates mostly on the lower body, and that is the reason why is it placed day after an upper body workout, allowing your upper body to recover.
P90X Plyometrics is divided into 5 exercise groups and the groups are consisting of 3 exercises for 30 seconds each, then 1 exercise for one minute and repeat.
After finishing Plyometrics strength training exercises, Tony Horton will move you to his “Sports Bonus“ final section with three sports exercises. These sports exercises (last section) are each one minute long.
When one muscle action is immediately followed by another muscle action, the stored energy is released, resulting in an explosive movement, like in a jump.
So that’s why Plyo starts with jump squats. Making squats with jumping means that at the lowest point in your squat explode up by leaping off the ground. Section 1 means more basic plyometric movements.
In section 2 you will begin with squat reach jumps. Than follows Stance Squat Switch Pick Ups and after Double Airborne Heisman, there is a new exercise, the circle run, conducted for 60 seconds.
After 30 seconds rest, repeat the set again.
Section 3 begins with jump knee tucks. That means jumping while bringing your knees to your chest. Section ends with a Twist Combo – jumping up and then turn your body 180 degrees by the time you land. Than rest and repeat the section again.
Section 4 starts with playing air guitar. Fun right? But of course, this action you will perform with jumping. Than follows Gap Jumps, Squat Jacks and section ends with Military March that last only 30 seconds. Rest for 30 seconds then repeat.
The last section contains the run squat 180-jump sequence. These switches means that you squat then leap up and turn 180 degrees and land in another squat. Then follows Lateral Leapfrog Squats followed by Monster Truck Tire Jumps and the section ends with Hot Foot Jumps, which means hoping from one foot to the other while holding still in between. Take a 30-second rest and repeat this section.
After the fifth section there is bonus section which includes three exercises that you will complete for a 60 seconds each. There are constructed of pitching and catching, more precisely pretending to pitch and catch a baseball, then jump shots and football hero, which means quickly making steps forward four times and six high steps back. After completing football hero, you’ll finish the P90X plyometrics workout.
P90X Plyo is known for multiple benefits but the very first is that P90X Plyo has excellent fat burning effect. The main purpose of Plyometrics is to provide improved sports performance, focusing on maximum speed and power development, and even if you don’t do sports, you will see great fitness benefits by exercising this work outs as part of P90X.
Plyometrics will provide you superior muscle definition and give your ripped body look. Enhanced muscle tone is another great benefit from this work out concept.
Plyometrics can hugely increase your cardiovascular endurance like no other cardio workout, so it is recommended for men and women. Plyo training can increase leg strength, balance and overall agility.
Changing exercises to avoid “plateau” effect is the main point of P90X. So, P90X Plyo is a good change from strength training because puts whole different focus of stress on the body, helping towards progress to the body transformation.