Thursday, December 15, 2011
P90X2 For Outdoor Sports V: An Off-Season Schedule
I’ve officially decided to recommend flipping phases one and two of P90X2 for most outdoor athletes. I also think you should practice some of the phase one workouts during your rest phase at the end of the season before you begin training.
My rationale is that it’s better to avoid doing a lot of sport-specific training when you’re gaining muscle and phase II targets hypertrophy. In a perfect world you’d do the phases in order but most cyclists, runners, and climbers are lucky to take a month away from their sports, and those are the ones who get paid. Recreational athletes—who play sports for fun—have a very hard time stepping away from their sports at all. Bringing phase II to the fore lessens the chance of overuse injury because sports-specific training should, at worst, be base fitness and nothing your body can’t handle while it’s gaining muscle.
Without further ado, here’s what I’m doing this off-season.
I 2 “practice weeks"
II Phase II for 4 weeks.
Auxiliary training will be hang board training also based on hypertrophy (details later). The bikes will stay out of sight and I’ll ski for fun and aerobic conditioning. I’ll attend the Ritte training camp at the end of January (get destroyed) and then move into...
Phase I for 3 weeks.
Auxiliary training will be climbing on my wall and other more intense climbing training and a few cycling sessions, mainly on the trainer, as well as skiing.
Phase III for 4 weeks.
Since this phase is so intense all other training will be based around how well I recover from the workouts. Hopefully I’ll be testing (again) some PAP training for climbing. I’d like to have a climbing peak in April/May as I’m also building my cycling fitness.
So that is the overview and, of course, it will change somewhat as it goes down as that’s what programs inevitably do. I’m excited about it. Base fitness was excellent last year and I’m thinking it’ll be even better in 2012.
pic: a preview of ritte's winter training camp.