Day 2 – Plyometrics

Updated: Mar-10, 2009

I was eager to hit play today since I’m familiar with the plyometrics. I know of only two sports where plyometrics is core to their training program: Basketball and Volleyball. I won’t hold against the P90X producers that fact that they did not mentioned once volleyball throughout this routine. I’ve come to accept that my sport is not as popular as others. However, where else can you show off a ripped torso and your stellar jump if it’s not in the sand during a nice summer day?

Plyometrics is without a doubt a great cardio and endurance workout and a must have for this series. The progression is well balanced with a good mix of jumping, lateral moves and stretches. A typical plyometric routine includes depth jumps. Not here. This routine has a combination of fast burning jumps, squats, leg swings and lunges with ample variety to be as intense as you want and produce visible results. You have 6 sequences, each one with 4 exercises. Each exercise is performed for 30 seconds, some for one minute. The movements are not too choreographed so just about anyone can adapt to get into the rhythm with a jazzy music background.

Experts claim an average of 4-8 inches improvement from adding plyometrics to your training program. Going on my 2nd year of P90X and P90X+, I’ve learned that this workout does NOT significantly increase your jumping ability. It does improve your ability to execute and jump at a consistently level. It improves your endurance capacity in the core and legs.

The no-so-secret to radically increase your jump ability is power. Power = Force x Velocity. P90X (i.e Legs and back plus the plyometrics routine) simply do not contain sufficient focus on force or strength development to make a significant difference in your jumping ability. I do believe that this routine contribute some to velocity and reactive training. Lately, I have been trying higher-faster-sports.com with some success and there are many other high intensity leg development and training routines out there if you want to fly. Here’s another great article on myths related to jump training http://www.higher-faster-sports.com/plyomyths.html. I also like Alan Stein’s StrongerTeam.com. Alan’s is a veteran coaching top high school and pro level basketball athletes.

For people over 30, this routine is low impact enough and medium intensity for most knees. My wife is more of a long-distance runner. She noticed a great degree of inner thigh and butt burn which is what laddies like.

Again, this workout gets high mark for lower body endurance and cardio. If you want to burn calories like crazy and get quick, then this routine is a must. Wanna jump higher, use this routine for pre-season cardio, but supplement with other strength training programs. Because of the heavy muscle wear and lactic production of plyo X, you will not want to work simultaneously this routine with a strength traditional plyo. So carefully plan ahead your workout program.

In volleyball, your competitive advantage will come from leaping higher and consistently. This will make you a fierce competitor. My jump has increased, but again, my greatest payoff from this routine is my ability to sustain this consistency and look effortless. This is priceless!

Plyometrics score: A+ for cardio and endurance, C for jump training.