Plyometric training is like strength training in motion. It uses squats, jumps, lunges and twists and will help you run faster, jump higher and throw farther. The P90X Plyometrics program is intense -- like the rest of the P90X system. When performed according to the instructions, P90X Plyometrics will quickly produce results. As always, check with your doctor prior to starting this or any other workout program.
About P90X Exercises
P90X Plyometrics consists of several different sequences of four exercises. Each exercise should be completed for a period of 30 or 60 seconds. After performing the sequence with no break in between exercises, repeat the sequence. Then take a short 30 second break prior to moving on to the next sequence. During your rest period, keep moving to avoid allowing your heart rate to drop too far.
Safety
In order to avoid injury, make sure that you jump and land safely. Jump by pushing off with your toes and land by gently returning the balls of your feet to the floor. Wear supportive, shock-absorbing shoes. Make sure not to bend your knees past a 90-degree angle and keep your abdominal muscles pulled in the entire time.
Sequence 1
Do Jump Knee Tucks for 30 seconds. With your feet together and toes pointing forward, jump as high as you can lifting your knees in toward your chest. Land lightly in between jumps. Move on to Mary Katherine Lunges for 30 seconds. Start with your right foot forward in a lunge. Dip down and jump high, switching your legs in the air. Land in a lunge with your left foot forward, dipping down deeply and repeating. Next do Leapfrog Squat for 30 seconds. Spread your legs farther than shoulder-width apart. Squat down deeply with your head and shoulders lifted up and relaxed. Hop forward two times and then back two times, then repeat.
Sequence 2
Start the second sequence with Rock Star Hop for 30 seconds. Jump high into the air kicking both feet to your rear. Land lightly and repeat. Next is Gap Jump for 30 seconds. Using your arms to propel you forward, leap forward with your right leg leading. Turn around 180-degrees. Leap forward with your left leg leading this time. Jump as far forward as you can each time. After your break, do Squat Jacks for 30 seconds. Do a jumping jack jumping out wide into a deep squat and placing your hands behind your head. Next, jump your feet back together, bringing your hands down to your thighs. Finally, perform 60 seconds of Military Marches. Lift your opposite leg with your opposite arm, swinging them forward and then back down, switching sides and marching in place. Keep your arms and legs straight through the entire exercise.
References
- "P90X Extreme Training System Fitness Guide"; Beachbody; 2009
- Sports Fitness Advisor: Plyometric Training Session
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