Monday, December 12, 2011

P90X2: Practice Week

Using P90X2 for outdoor sports requires an evaluation process that each of us must do in order to schedule it the most sensible way. This week I’ll post on the aspects of this while concurrently doing some of the workouts in what I call a practice week.

One of the principles of X2 is based on the specificity of adaptation. This is true of every exercise program we’ve made but it’s never been pushed as far as we’re taking it this time. For some of you learning the movements of this program will be like learning how to dance. When the movements you’re learning click (like in the pic) is when you’re going to start seeing crazy progress so I’m getting a jump on it while I’m still in recovery mode.

“Core should be the first workout because it teaches you so much,” said Steve Holmsen, one of the program’s developers who’s also Tony’s ski buddy and the guy who got him psyched on balance training. And, in fact, all of phase I of the program is about learning. But we outdoor athletes might be best served to alter the schedule to accommodate our sport-specific training. I will go into this later but, for now, consider jump starting your winter program with some practice.

When I’m in recovery mode I play. I still exercise, sometimes a lot, but I have no targets or goals and I certainly don’t diet. Sometimes, like this year, I have injuries and when I do I will keep going with my rehab. So my play schedule has been basically climbing, easy riding, and easy running/hiking (ruking) along with stability workouts like this and this. And also Friday Night Arms, which I’ll go into in a separate post.

With that in mind my practice week looks like this.

Daily: whatever I want/have time for sports wise.

Practice schedule:

Day 1: X2 Core
Day 2: X2 Mobility
Day 3: Friday Night Arms & rice bucket
Day 4: X2 Power and Balance
Day 5: Shoulder and pelvic stability & X2 Mobility

1 comment:

Chris S said...

I’m about three weeks deep into a training program for the Napa Marathon (holler) in early March, and I’m using some of the new P90X2 workouts for strength and core stability. Thinking my phase 1 schedule is going to look something like this:

Day 1: X2 Core, run
Day 2: Long-ish run
Day 3: Total Body + X2 Ab Ripper, run
Day 4: X2 Yoga
Day 5: Long run
Day 6: X2 Balance & Power + Ab Ripper X, run
Day 7: Rest

Just got a foam roller today – my hips are excited.

Thanks for the insights, Steve.