Round 3 / Day 93: P90X Plyometrics

Jesus. I mean, jeepers. This workout certainly isn't as hard as it used to be, but it still makes my legs burn.

It's been awhile since I broke out the Plyometrics DVD. Doing this session again is like encountering someone you used to really hate -- but now that you're back together, you kind of feel nostalgic and weirdly affectionate towards the person.

Plyo Primer

Want to learn more about the jump training featured in P90X Plyo and just about every single Insanity workout? The Art of Manliness just put up a lengthy post (with photos and videos!) entitled "Beginner's Guide to Plyometrics":

Plyometrics were developed by Soviet Bloc scientists during the Cold War. The leading researcher of plyometric training was a Russian scientist named Yuri Verkhoshansky. Dr. Verkhoshansky developed a system of exercises called “Jump Training” that used repetitive jumping in order to increase the speed and explosiveness of Russian track and field athletes. He published the results of his studies on this new form of training in 1964.

During the 1960s and 70s, Soviet Bloc countries dominated the Olympics thanks in part to Dr. Verkhoshansky’s exercises. Seeing that the Americans were getting their asses handed to them by the Commies, American track and field coach Fred Wilt started to investigate how they were training. He saw that the Soviets were doing a bunch of crazy jumps from boxes and skipping around like school children. Wilt took some notes, went back to America, slapped the moniker “plyometrics” on these new exercises, and started implementing them with his athletes.

Since then, sports teams across the U.S. and the world have incorporated plyometrics into their training regimens to help their athletes become faster and more explosive.

Read the complete article here.

(Source: The Art of Manliness)

Round 3 / Day 58: P90X Plyometrics

Yikes -- I totally forgot to post about yesterday's workout. I wish I could tell you it's because I was so busy yesterday, but I wasn't. (Picking up materials at IKEA to custom-build a standing desk was all I had on the agenda.)

Anyway, I did Plyometrics yesterday, and enjoyed the hell out of it. I didn't realize how much I'd missed this workout until I saw Erik Stolhanske, Pam the Blam and Dominic show up on my television screen -- it was like putting on a favorite old jacket that you forgot about in the back of your closet.

But:

I never thought I'd say this, but P90X Plyometrics is getting to be a little too easy -- I didn't break a sweat until halfway through. (And believe me: I am one sweaty guy.) I had no trouble keeping up with Dominic's manic jumping, and to challenge myself a bit more, I squeezed in few extra Jump Knee Tucks and Rock Star Hops after the 30-second sets were over. I still got a good workout, but I've come a long way, baby.

Round 3 / Day 23: P90X Plyometrics

I can't believe the last time I did P90X Plyo was over four months ago.

Plyo holds a special place in my heart; it was the first P90X session I ever attempted -- and it totally kicked my ass when I was a newbie. After completing Insanity, though, I started to question whether I'd still find Plyo as challenging as I did back in Round 1.

The short answer: I found this morning's Plyo session to be easier than Insanity Max Interval Plyo, but it was definitely harder than I remembered. Plyo doesn't match the crazy-intensity of Shaun T's max interval workouts; the exercises in Plyo aren't quite as challenging, and most of them are only 30 seconds in duration. (And as Tony exclaims, "YOU CAN DO ANYTHING FOR 30 SECONDS!") Plus, I counted only a few drops of sweat on the floor after today's workout, whereas with Max Interval Plyo, I literally have to mop up the puddles left behind.

But Plyo still packs a punch. There's more than enough jumping, squatting and lunging to torch your legs and make you gasp for air. I also appreciate the fact that -- unlike Shaun T -- Tony is committed to introducing as much variation as possible into Plyo, choosing to cram in as many different moves as possible rather than repeating sets of the same old exercises ad nauseam.

And frankly, do you really need to have your heart explode in order to get a great plyometric workout?

P90X Plyometrics Review

A few years ago, researchers conducted an experiment to test the effects of plyometric training. Runners who’d been running for half a year were divided into two groups: One that added plyometric moves to their exercise routines, and one that didn’t. Six weeks later, the runners who did plyo work saw improvement in their running economy, while those in the control group didn’t.

Over the years, plyometric drills have been shown to improve overall athleticism -- it boosts one’s explosive power, speed, cardiovascular health, flexibility, balance, and stamina. So it’s pretty awesome that P90X devotes an hour to jump-training.

After the jump: My P90X Plyo review.

New Obsession

A few months ago, I was (obviously) obsessed with P90X. Now, it's barefoot running. (Don't be jealous, Insanity -- I love you, too.)

Not everyone thinks barefoot running's a good idea. (Example: Podiatrists and shoe store owners who stand to lose a chunk of business if this "fad" takes off.) And I'm certainly not qualified to say that it's for everyone. But despite the deeply sore calves I've gotten from running in my Vibram FiveFinger KSOs, I feel like a lightbulb has been turned on. I've finally stumbled upon a way to run without injuring myself.

There's a great summary of the benefits of barefoot running on the Made to Run blog, which concludes with a statement that perfectly matches my recent experiences:

From my own experience with barefoot running, I can speak to the benefits of it. For almost 2 years, I’ve had a chronic hip injury related to tight hip muscles and a tight IT Band. Despite nonstop stretching and strengthening routines given to me by sports medicine professionals, the issue has persisted. When running barefoot, however, it disappears. No pain. No discomfort. I also feel much lighter and more efficient when I run barefoot. At the end of a run, I feel little to no fatigue in my quadriceps and my hamstrings. It seems as if I require less use of them when running barefoot.

It’s not an entirely one-sided story though. I have noticed that my feet and calves get incredibly sore. After my first 4-mile run barefoot, my calves felt like they typically do after a 20-mile run in shoes. I also occasionally felt a burning sensation in the arch of my right foot. Usually it would go away after the first 2 miles, but it was concerning nonetheless.

Despite the unique soreness in my feet and calves, I viewed it as a positive experience. My feet and calves didn’t hurt because they were injured. It felt as if I was waking them up. The soreness told me that I was making them stronger and building them back to a natural state of incredible strength and dexterity. The sensations I had while running barefoot spoke to me and told me that we were made to run.

It's not just about running, by the way. I've been doing P90X and Insanity workouts in my bare feet for the past week or so, and while I have to be more careful not to drop a dumbbell on my feet, I feel great. I had some initial concerns about performing some of the crazy-intense plyometric jumps in Insanity without the cushioning provided by my cross-trainers, but I found that going barefoot naturally forces me to land just the way Tony Horton and Shaun T tell us to: softly, like a cat. My feet also feel much more stable and strong.

Now if I could only get my calves to stop aching...

Plyo's Tough, Pumpkin.

My pumpkin really shouldn't have worked out with a full stomach.

P90X Day 79: Plyometrics

I'm really going to miss Plyo. It was the first P90X video I attempted, and I'll always think of it (and shudder) whenever I reflect on the start of my 90-day journey.

For my final go at this workout, I decided to focus on form -- I wanted everything to be clean, intense and wobble-free. I almost accomplished this goal, until I Rock Star Hopped so high that I crashed into my elliptical machine upon landing. P90X has been great for building my strength, flexibility and endurance, but my inner klutz appears to be alive and well.

P90X Day 76: Kenpo X

At this point, I'm getting very little out of Kenpo X.

For a while, the addition of dumbbells helped increase the intensity level of the moves, but over the past couple of months, my body has gradually adjusted to the use of weights. It's frustrating to devote an hour to exercise, only to realize that the time wasn't productively spent: My heart's no longer beating out of my chest, and although I broke a (light) sweat during my morning workout, I never had to reach for a towel. I normally sweat buckets, so the relative lack of perspiration is the most telling sign that I'm ready to graduate to a more intense cardio routine. I only have two more Kenpo X sessions before my 90 days are up, but I'm seriously considering whether to switch to Plyo (or even an Insanity workout) instead.

P90X Day 72: Plyometrics

This morning, I tried to keep up with Dominic during Jump Knee Tucks, Mary Katherines and Rock Star Hops, and although my leaps lagged behind Frog Boy's in terms of speed and height, I felt like I pushed through a mental barrier of sorts.  Before, I always held back a little -- I would dial back my intensity level to 98% to make sure of my footing and balance.  I didn't relish the prospect of landing face-first into a wall or the floor.  Today, I just threw caution to the wind and decided to jump as high and fast as I could.  And it felt great.

P90X Day 65: Plyometrics

As usual, Plyo reduced me to a sweaty mess.  I love it.

My favorite Tony quote from Plyo: "You should see me play hoops after I've done [plyometrics] for a while -- it's UNBELIEVABLE."

Running Shoes or Cross Trainers?

Until today, I've been P90Xing in my running shoes. For the most part, they've been fine, but I've noticed that my ankles occasionally feel like they're in danger of rolling over when I jump or step laterally -- moves that happen with some frequency in Plyo and Kenpo X. The soles and heels of my running shoes are thick and hefty, and I'm constantly reminding myself not to let them catch on my mat and cause a sprain (or worse).

This may be painfully obvious to everyone but me, but it turns out that running shoes are terrible for exercises emphasizing lateral movement. Running shoes are engineered specifically for running (duh!); they're super-flexible up front, and sport thicker heels and soles to better cushion runners' heel-to-toe footfalls.  Cross trainers, on the other hand, are the utility infielder of the athletic shoe world.  They're built to be versatile, with outsoles designed for use in a number of sports and activities. To boost lateral stability, cross trainers feature soles and heels that are wider and sit lower to the ground.  They also have a roomier (but stiffer) toe box.

I was sold, but needed advice on the best pair of cross trainers for my overpronating feet.  Unbelievably, however, this information is incredibly difficult to dig up.  Specialty running stores are fantastic when it comes to personalized guidance about selecting the right pair of running shoes, but most don't carry cross trainers, and will just recommend that you purchase a pair of tennis shoes for some lateral support.  Numerous websites and magazines dissect running shoes in excessive detail; their reviews helpfully categorize each shoe for those with specific wants and needs (endurance! speed! overpronation! underpronation! motion control! cushioning! stability!).  But cross trainers get no such love.

So with fingers crossed, I blindly purchased two pairs of cross trainers online -- I picked New Balance MX1210s and MX840s -- and a few days ago, my new shoes finally arrived in the mail. (By the way, what happened to free overnight shipping, Zappos?) I stuck an insert for arch support in each shoe, and today, I broke in the MX840s with a rigorous Plyo session.

The verdict?  True to form, my cross trainers handled all the lateral movement with aplomb. I felt remarkably stable while cranking out Airborne Heismans, Monster Truck Tires, Football Heroes, and Lateral Leapfrogs.  I was less tentative about my landings, and could plant my feet without worrying about rolling my ankles. But when performing moves with no lateral action required, I definitely missed the cushioning provided by my running shoes.  During Squat Reach Jumps, Mary Katherines and Run Stance Squat Switch Pick Ups (or whatever the fuck they're called), I felt the impact of the landings in my knees.  (It's possible, though, that I'm just a clod who hasn't yet learned to land softly per Tony's instructions.) 

All in all, I give cross trainers a big thumbs up, as long as you have a thick mat or rug underfoot.

[UPDATED: I totally disavow and refudiate repudiate this post. Viva Vibram Fivefingers and going barefoot!]

P90X Day 58: Plyometrics

Plyo gave me a much-needed break from having to work out my upper body -- my aching arms, pecs and lats are still reeling from the beat-down they received from yesterday's Chest & Back program.

But that's not the only reason why Plyo's grown on me.  Despite some ridiculous-looking moves (you should see my Baba Booey-like attempts to pitch an imaginary baseball with my left arm), Plyo's fast pace, variety and intensity make this workout a big winner in my book.  The fact that there's no post-Plyo session of Ab Ripper X is just icing on the cake.

Incidentally: Can anyone tell me how Dominic (also known -- at least to Tony -- as "Dominique" and "Locust Boy") is able to jump that high?  He can't possibly be a real human being, right?

P90X Day 44: Plyometrics (& A Note About Erik Stolhanske)

Plyo's my favorite of all the cardio-centric P90X videos, and I think a lot of it has to do with the fact that Erik, one of Tony's workout minions, is performing all the moves on a prosthetic leg. Watching him nail each one of the leaps, jumps, lunges and squats on just one foot reminds me that I have no excuse for being lazy or sloppy during Plyo. Erik's agility and coordination perfectly demonstrate how people with physical disabilities can kick massive quantities of ass.

There is, however, one Erik-related piece of business that bugs me every time I watch Plyo:

Tony, who babbles about the day jobs of just about every single one of his trainers (Sophia's studying to be a dentist! Dreya's a world-famous aerialist and gymnast! Phil and Joe are attorneys! Katie's an interior decorator! Dave's a substitute teacher and a karate man! Pam's a private investigator! Adam's a dancer and a trainer!), NEVER ONCE MENTIONS that Erik Stolhanske is a member of the Broken Lizard comedy group and an incredibly successful movie actor, screenwriter and comedian to boot.

Just an oversight? I don't think so. Last month, Tony Horton posted on Facebook a list of all the celebrities he believes have tried P90X. He goes so far as to include an L.A.-based local news anchor, but Erik is nowhere to be found on the list.

Perhaps this stems from professional jealousy. Tony's co-starring role in a soft-core porn flick doesn't stack up well against Erik's guest-starring spots on critically acclaimed shows like "Curb Your Enthusiasm" and "Six Feet Under," or against his writing credits and starring roles in movies like "Beerfest," "Club Dread" and "Super Troopers." But given that Tony can't seem to shut up about everyone else's jobs, would it kill him to acknowledge that Erik's more than just a guy who can jump around on a plastic leg?

[Want to learn more about the P90X gang? Click to read about Tony Horton's acting career, Dreya Weber's omnisexuality, Maren's hardcore porn stardom, Muscular Attorney Phil's lie-detecting capabilities, Wesley Idol's bafflingly half-assed performance in Kenpo X, Joe Bovino's cross-cultural dating expertise, and Pam the Blam's alter ego, Nashieqa Washington.]

P90X Day 37: Plyometrics

I started Plyo today feeling great. Part of it was attributable to the fact that I knew I had zero pull-ups to complete, but mostly, I just woke up wanting to exercise. So after downing some yogurt (and totally ignoring Tony's warning not to eat for at least an hour before plyo), I threw myself into the jumps, twists, spins, marches and circle runs with the abandon of a Shaker in late-eighteenth-century New England (but minus the speaking-in-tongues and faith-healing).

Get your knees UP, people!

Unfortunately, my quads are still super-tight and achy. They burn crazily every time I do a squat-related move. It's like the front of my thighs contracted gonorrhea. (But for the record: Neither I nor anything attached to me has ever contracted gonorrhea.)

[UPDATE: I'm very proud to report that this is now the first site that pops up when you search on Google for "Shakers and gonorrhea."]

P90X Day 30: Plyometrics

This morning was my first Plyo workout in two weeks, and man oh Manischewitz (as my annoying TV trainer's uncle used to say), I'd forgotten how challenging this session can be. My legs turned to jelly after the second round of Run Stance Squat Switch Pick Ups, and they stayed that way throughout the rest of the hour. It was exhausting, but I enjoyed it nonetheless -- especially knowing that after today's Plyo routine, I'm a third of the way through P90X!

P90X Day 16: Plyometrics

For a guy with a bad knee and overpronation problems, I should know better than to walk around the neighborhood for an hour, lugging a small, wriggling child and sporting poorly-structured/supported shoes. But because I'm a moron, that's exactly what I did yesterday afternoon.

And this morning, I got up bright and early to jump around my garage for an hour. Super-smart. My knee's already aching. Thanks, Plyo.

P90X Day 9: Plyometrics

I'd attempted Plyo once before officially starting P90X, so today was technically my third stab at it. It's still insanely tough, and my sweat just pours down in sheets throughout the workout, but I felt a lot more comfortable with the moves, and didn't have to pause the DVD at all -- a huge feat for me. I need to work on my form in some of the exercises -- towards the end, I tend to get sloppy and wobbly -- but otherwise, I'm starting to feel pretty damn good about Plyo.

(Sadly, Tony Horton hasn't gotten easier to stomach.)

P90X Day 2: Plyometrics

According to the P90X guidebook:

Plyometrics are drills designed to connect strength with speed to produce power. Also known as "jump training," this technique emerged in Eastern Europe in the early 1970s. Coined by American track coach Fred Wilt, the term derives from the Latin plyo + metrics, or "measurable increases." Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and maneuver in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.

My game actually involves crayon drawings that move a red ball to a yellow star, so Plyometrics isn't likely to give me a boost there. Hopefully, however, it'll help me with stamina, balance, power and speed, which is sure to come in handy the next time I'm at the airport. (Remember O.J. leaping over all sorts of shit in the airport? Pre-homicide? That was all plyo, baby.)

I found P90X's Plyometrics workout to be incredibly difficult. The combination of various twists and jumps and squats and lunges made my bad knee ache, not to mention by glutes and hammies. To top it off, I'm terrible at anything that involves hand-eye (or leg-eye) coordination. Pushing and pulling exercises? I'm good to go. Jumping and spinning? Not so much.

My heart was pounding through my sternum during most of the workout -- my heart rate monitor beeped incessantly to remind me to get my heart rate back down. Thankfully, there were a few strategically placed (but oh-so-brief) pauses between exercises when Tony Horton explained the next bit of crazy twisting lunge-jumping.

Here's the list of plyo exercises in the workout -- and just like with Chest & Back, each exercise is repeated at various intervals during the hour-long program:

• Jump Squats for 30 seconds - At the lowest point in your squat, explode up by leaping off the ground.
• Run Stance Squats for 30 seconds - Start in a running stance, squat four times, and then leap up, twist and land facing the opposing direction. Repeat until the 30 seconds are up, or until you vomit.
• Airborne Heismans for 30 seconds - Laterally leap into the Heisman Trophy pose over and over again, from side to side, kicking your knee up to your chest.
• Swing Kicks for 60 seconds - Kick each leg up over and across a stool for one minute.
• Squat Reach Jumps for 30 seconds - Squat, touching the floor with your fingertips, and explode up into a jump with your hands reaching up as high as possible.
• Run Stance Squat Switch Pick Ups for 30 seconds - I'm too exhausted writing down the name of this exercise to even begin to describe what it is.
• Double Airborne Heismans for 30 seconds - Just like the Airborne Heismans but with a couple of lateral high-knee tire steps in between poses.
• Circle Run for 60 seconds - Run in a tight circle while keeping your head and shoulders in the same place.
• Jump Knee Tucks for 30 seconds - Jump up, pulling your knees to your chest. Do it again and again and again.
• Mary Katherine Lunges for 30 seconds - Named after Molly Shannon's deranged, armpit-sniffing Catholic schoolgirl character on SNL, this involves doing a forward lunge and then leaping straight up and landing in the opposite lunge position. And repeating this until your legs feel like they're being torn off.
• Leapfrog Squats for 30 seconds - Wide leg squats and jumps.
• Twist Combos for 60 seconds - Jump around, spinning your body back and forth 180 degrees.
• Rock Star Hops for 30 seconds - Jump, tucking heels to butt (and playing air guitar unnecessarily).
• Gap Jumps for 30 seconds - Leap forward as far as possible, and then leaping back.
• Squat Jacks for 30 seconds - Jumping jacks, only landing in a squat position instead of with straight legs.
• Military Marches for 60 seconds - I feel like this is the only exercise that's intended as a break -- you march in place slowly, lifting your legs until they're perpendicular to your body. This is also the only plyo exercise I can see my dad doing.
• Run Squat 180 Jump Switches for 30 seconds - Squat and leap up, switching legs and landing in the opposite squat position. Repeat ad nauseam.
• Lateral Leapfrog Squats - Same as leapfrog squats, but the jumps are done laterally instead of backwards and forwards.
• Monster Truck Tire Jumps fro 30 seconds - Four alternating single-leg high-knee jumps forward, and four back. Repeat.
• Hot Foot Jumps for 60 seconds - Hop on one foot for what seems like an eternity.
• Pitch & Catch for 60 seconds - Something I did for hours for fun when I was a kid, but hated doing at the end of an hour of plyo this morning: Pretend to pitch a baseball over and over again.
• Jump Shots for 60 seconds - Similar to above; pretend to catch and shoot a basketball.
• Football Hero for 60 seconds - I think this is Tony Horton's interpretation of a celebratory touchdown dance.

Did I mention all of these exercises are repeated? I think I need to lie down.

According to my heart rate monitor, I burned 720 calories.

88 more days to go...