Plyo X

[Hidious 0]

I remember reading some threads on these forums about hockey workouts and how to become a faster skater. The short answer was plyometrics. I used to do a couple of plyo exercises by my own but the lack of structure in the routine was not very motivating.

I recently acquired P90X and i think the Plyo X routine is phenomenal. The entire workout is great but i don't have the time nor the commitment to do it assiduously. I make sure, however, to do Plyo X once a week and the results are huge. Not only are my feet a lot quicker in hockey, tennis, etc. it also seems like my legs won't tire like they used to. I used to get off the ice with really heavy legs after a hard shift but i haven't experienced that in a while.

Unfortunately, you can't buy Plyo X alone, i guess you have to buy the entire program which is quite expensive.

Be aware, though, that this 1 hour workout is kind of hard for the first few times if you aren't in top shape; it's exhausting, but in a good way. Also, major soreness ensues in the first weeks. Going down stairs or sitting on the bowl is quite an adventure.

I just wanted to recommend it to all you workout-holics. What do you think?

[habookus 1]

Yes, a plyometric routine is essential for hockey. It really does make a difference regarding on-ice performance. I find the main advantage is how it strengthens the smaller muscles in your legs and really makes you feel that much more solid when skating.

[jarret_g 5]

I have p90x and it's great. I still like going to the gym though so i'm not 100% committed to the program, also because it's impossible to do everything in the workout...so why try? On that note, plyo x and core synergystics are the most intense workouts i've ever done, i'd definitely recommend them.

Not to be an advocate, but if you're tech savvy you can get it for free....just sayin.

[DeMarco522 0]

I like the P90X plyo X disc as well. I've completed the P90X routine 1 and 1/2 times. (Got half way through the second time, got a cold, went on vaca, and lost my steam).

However, I recently got into Insanity (same makers as P90X, though different instructor). The work outs are all cardio-based, much shorter than P90X (35-60 mins vs. 60-90 mins), and the Plyometric disc in Insanity is WAY tougher than the one in P90X (though shorter, which is nice). While P90X added a lot strength, I'm feeling like Insanity is going to pay off much more for hockey in terms of explosiveness and endurance. I'm just about done with Week #2 (of 7).

Both sets are way too expensive. Luckily a friend had a copy he lent me.

[Hockeyman11385 1]

Plyo X is definitely a solid workout. You know it's going to be tough when they warn you not to eat too close to the workout.

[Bucky25 0]

Just FYI, I recently saw single P90x discs on Ebay. Not sure if the Plyo one was out there but you may be able to find it that way.

I just bought P90x and I'm starting the program on Monday (afterall you can't be on a diet on SB Sunday:)

For those who've done the program, did you do the full meal plan diet or just watch what you ate, portion control or whatever they call it? I would do the diet but w/ a wife and 3 kids, having two separate meals to prepare is likely a no go.

Sorry to be one of those stooge thread jackers.

[Trooper 8]

P90x doesn't contain anything that is not already known. Except sweet packaging and a nice price tag.

[Bucky25 0]

Trooper that was craptacular, thank you. If that is your line of thinking then all personal trainers should look for other lines of work since all that they have to offer is already known.

Would I pay $150 or whatever the infomercial charges, no. I paid way less than half of that and if it works it is money well spent IMO.

[Trooper 8]

Trooper that was craptacular, thank you. If that is your line of thinking then all personal trainers should look for other lines of work since all that they have to offer is already known.

Would I pay $150 or whatever the infomercial charges, no. I paid way less than half of that and if it works it is money well spent IMO.

Most personal trainers are a waste of time, yeah, I do believe that.

P90x = periodization and total body workouts...revolutionary. I could spend 1/2 hour on the internet reading stuff by legit leaders in the field of training or the same amount of time leafing through works by Bompa and the like and have access to the same info.

And can someone explain how plyometrics are included in the cardio portion of the program?

[DeMarco522 0]

When I did P90x, I didn't follow the meal plan, just ate what I want...which for the most part is pretty healthy.

Plyo can also be cardio if you do the routines and exercises fast enough and in succession without taking a break (like it is in the Insanity DVDs).

[Bucky25 0]

Trooper that was craptacular, thank you. If that is your line of thinking then all personal trainers should look for other lines of work since all that they have to offer is already known.

Would I pay $150 or whatever the infomercial charges, no. I paid way less than half of that and if it works it is money well spent IMO.

Most personal trainers are a waste of time, yeah, I do believe that.

P90x = periodization and total body workouts...revolutionary. I could spend 1/2 hour on the internet reading stuff by legit leaders in the field of training or the same amount of time leafing through works by Bompa and the like and have access to the same info.

And can someone explain how plyometrics are included in the cardio portion of the program?

Well I hope people don't buy it b/c they think it's revolutionary. It isn't..."muscle confusion" by any other name has been in practice for years. My reason for buying this may be like a lot of peoples...I don't really have time to fit trips to the gym into my schedule but I'd like a plan to follow so this is where I'm turning.

Personal trainers may be a waste to you but to some they are a source of knowledge and a motivational tool. Perhaps more of the latter than the former.

Anyways arguing about this is making me have to poop so I'm done. DeMarco, thanks for your response.

[Hidious 0]

Thanks for the heads up about Insanity, i'll check it out.

Trooper, you're pathetic. We kind of know Tony Horton did not invent anything that wasn't already known. If you can built a 1-hour plyo workout as effective, easy to follow and enjoyable as this one, good for you. I've tried many times and failed.

Anyway, this:

Well I hope people don't buy it b/c they think it's revolutionary. It isn't..."muscle confusion" by any other name has been in practice for years. My reason for buying this may be like a lot of peoples...I don't really have time to fit trips to the gym into my schedule but I'd like a plan to follow so this is where I'm turning.

Personal trainers may be a waste to you but to some they are a source of knowledge and a motivational tool. Perhaps more of the latter than the former.

Anyways arguing about this is making me have to poop so I'm done. DeMarco, thanks for your response.

[Trooper 8]

Trooper, you're pathetic. We kind of know Tony Horton did not invent anything that wasn't already known. If you can built a 1-hour plyo workout as effective, easy to follow and enjoyable as this one, good for you. I've tried many times and failed.

Pathetic? Thanks for the intelligent response. Here I was expecting name calling...

We kind of know (or anyone who has actually spent the time to educate themselves) that plyos are a high intensity training form that is actually working the CNS, not the muscles themselves or the aerobic system. In fact, it is the opposite.

We kind of know (or anyone who has actually spent the time to educate themselves) that you are essentially using plyos to bridge the gap between strength and power. Once you are strong, you use plyos to train the CNS the use that strength in the most efficient manner possible.

And lastly, and most importantly, we kind of know (or anyone who has actually spent the time to educate themselves) that volume is the #1 most important thing in using plyometrics in a training program. You should be anal about tracking footfalls per session and per week and allowing full recovery between sessions, reps, and sets within a session. Too much volume not only completely counters the goals of plyometrics, it leads to injury.

[Hidious 0]

Fair enough Trooper, everything you just said there is true. But how did we get there in the first place? I was recommending Plyo X based on my own experience and you reply about how P90X is not revolutionary? Common, is Plyo X a good workout for hockey players or not? If you think it isn't, feel free to recommend something else. I'd be interested to know about your own self-educated expert inspired workout solution.

As for using "we kind of know" to ridicule my english... very clever.

[Trooper 8]

Fair enough Trooper, everything you just said there is true. But how did we get there in the first place? I was recommending Plyo X based on my own experience and you reply about how P90X is not revolutionary? Common, is Plyo X a good workout for hockey players or not? If you think it isn't, feel free to recommend something else. I'd be interested to know about your own self-educated expert inspired workout solution.

As for using "we kind of know" to ridicule my english... very clever.

I think P90x is fine for the person who just wants to be active and get into better shape. If you are training for hockey, there are more specific routines that you can put together without having to become an expert. You divide your year up into cycles based around the season. Off-season is the strength phase which should be divided up into smaller cycles where you rotate through the major exercises. You can do sled dragging to keep work capacity up during this time. Plyos could be worked in towards the end of this cycle. A month out from the start of the season start conditioning. I do nothing over 400m with my guys. We rotate through 400s, 200s, interval, change of direction stuff, and some shorter sprint days. All are done with between 1:5 and 1:3 work to rest ratios. Conditioning tapers off as the season progresses. The middle of the season is monitored closely, as we have seen over the years that the kids get run down in the Dec-Jan timeframe. These are college kids, and they are stressed from school, the season, lack of sleep, etc. Now is the time to rest, not push it. Immediately after the season rest or do light stuff.

That's the high level view of how we do it. I coach college club, so it's not possible to oversee every second of our guys' training, but it is what it is.

[Bucky25 0]

Fair enough Trooper, everything you just said there is true. But how did we get there in the first place? I was recommending Plyo X based on my own experience and you reply about how P90X is not revolutionary? Common, is Plyo X a good workout for hockey players or not? If you think it isn't, feel free to recommend something else. I'd be interested to know about your own self-educated expert inspired workout solution.

As for using "we kind of know" to ridicule my english... very clever.

I think P90x is fine for the person who just wants to be active and get into better shape. If you are training for hockey, there are more specific routines that you can put together without having to become an expert. You divide your year up into cycles based around the season. Off-season is the strength phase which should be divided up into smaller cycles where you rotate through the major exercises. You can do sled dragging to keep work capacity up during this time. Plyos could be worked in towards the end of this cycle. A month out from the start of the season start conditioning. I do nothing over 400m with my guys. We rotate through 400s, 200s, interval, change of direction stuff, and some shorter sprint days. All are done with between 1:5 and 1:3 work to rest ratios. Conditioning tapers off as the season progresses. The middle of the season is monitored closely, as we have seen over the years that the kids get run down in the Dec-Jan timeframe. These are college kids, and they are stressed from school, the season, lack of sleep, etc. Now is the time to rest, not push it. Immediately after the season rest or do light stuff.

That's the high level view of how we do it. I coach college club, so it's not possible to oversee every second of our guys' training, but it is what it is.

Trooper you seem to be knowledgeable and this last post was much more helpful than saying P90x is a waste (even if you think that). Do keep in mind that you don't know the motivations of all of us here at MSH. I for one am nearly 30, don't play competitively, and am not training specifically for hockey (no sled drags or sprints for me thanks). Many others will be the exact opposite of me and could gain a lot from you. I guess what I'm saying is you seem to have some good knowledge to share and I hope you do so in the future...but don't crap on people that are trying workouts you don't care for.

Anyways cheers for the insight into your program.

[tjl_48 0]

I did about half of the P90x routine and still do the abs portion. I then went to La Fitness to get a membership as I did the workouts there. Talking to one of the trainers I found out this wasn't the best program for my goals. I am in good shape already but am looking to gain weight. I have gained more weight working out alone in the couple months I have stopped then the couple months I was on P90x. I think this is very good at what it is supposed to do, get people back into shape.

And Plyo X was a great workout.

[Trooper 8]

I guess what I'm saying is you seem to have some good knowledge to share and I hope you do so in the future...but don't crap on people that are trying workouts you don't care for.

Anyways cheers for the insight into your program.

I'm not trying to crap on the people who use it. I'm in new product marketing, so I completely understand what they are doing with P90x. But considering how many threads there are here about workouts and people pointing to this program and that program, it needs (and will continue to need) to be pointed out that the basics and the fundamentals are important. The information is not hard to come by. The principles are easily understood and applied. There's no magic formula, apply the basics and work hard.

For an untrained person, any program is going to have significant impact. Put together the most basic thing you can think of and they will see significant and quick improvement. Differences in programs manifest once you apply them to people who are at a higher level.

[Jarick 5]

It is a pretty tough workout, but any workout makes me really sick after a couple weeks so I'm always out of shape.

[xrickyb86x 1]

Hey trooper could you post links to specific hockey workouts? I want to do some reading today since I'll have some down time at work.

[rjw059 0]

Hey trooper could you post links to specific hockey workouts? I want to do some reading today since I'll have some down time at work.

I second this post

[Evomike1 0]

P90x doesn't contain anything that is not already known. Except sweet packaging and a nice price tag.

2+,

It's called a gimmick. I want one too...

[gxc999 7]

For all you lazy idiots like me, the easiest way to get faster is to practice sprinting starts. They'll immediately pay off :)

[Jarick 5]

A gimmick is something that can't deliver on its promises. The P90X program works really well for most people who follow it with a lot of dedication. Yes, the information is all contained on the internet, but so is a lot of bullcrap. The program doesn't use some goofy equipment that costs $100 and hits no muscle groups. It's bodyweight exercises and dumbbell work.

The kind of people it works best for are people in decent athletic shape but probably holding onto some extra fat. The circuit training gets the heart going and hits all the muscle groups, so it's good for cutting fat without losing muscle. It's probably not the best program for the average out of shape lazy a-hole like me, because it's really intense and requires almost two hours every day.

[Trooper 8]

I second this post

The best place on the web would be Mike Boyle's site. I think there is some free content but it's only like 9.95 per month for full access. Mike is the S&C coach for Boston University. Other web reading on training that can be applied to hockey but isn't only hockey would be Joe DeFranco's site, http://www.defrancostraining.com/index.php. EliteFTS.com is worth reading, but it's mostly powerlifting and you have to sort through to find what you need. Buddy Morris, among others, from Pitt football answers in the Q&A under a pseudonym.

Books:

Total Hockey Conditioning: From Pee-Wee to Pro Book Description - Tudor Bompa

Strength, Conditioning and Injury Prevention for Hockey - Horrigan and Kreiss

Not everything is perfect, but these are pretty sound.

Parisi Speed School has some great videos, their dynamic warm-up program is very good.