plyometrics

P90X Plyometrics aka The Beast

p90x-iHave you ever done a workout you loved to hate? One that really pushed you to your edge and then pushed you some more? If you’ve ever done a workout that you hated for its intensity and simultaneously loved it for its results, then you know what to expect for the P90X Plyometrics workout. Some call it “The Beast” of the P90X program and they aren’t lying. This is a seriously intense workout that will demand a lot but turn around and deliver in a major way.

 

Plyometrics is a method of training that focuses on fast, reflexive movements. Bounding and jumping drills are good examples of plyo moves. The P90X Plyometrics workout pairs a high energy plyometrics workout with the intensity and hard work of P90X.

 

Plyometrics is known for increasing speed and reaction time. It is often used by basketball professionals because of its ability to also increase height in jump drills. Because of its unusual approach, the P90X Plyometrics is a perfect addition in keeping with the “muscle confusion” theme.

 

The best way to prepare for the Beast is to get some stable shoes and a good surface. Because you will spend a lot of time jumping in the P90X Plyometrics workout, a stable landing surface is crucial. If your floor is slippery in anyway, or if you would rather be safe than sorry, take a look at the Manduka Mat we carry. Especially designed for the P90X Plyometrics and Yoga X workouts, this mat is a great tool to have in your home fitness collection.

 

We all have those workouts we love to hate. If you don’t, you just might find it with P90X Plyometrics. Maximum effort equals maximum results with this program and the Plyo workout is a prime example.

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Exercises to Jump Higher: Increasing Your Vertical Leap

j0442234There are sports where your vertical jump is a huge asset. Basketball is the primary example, obviously, when how high you jump often translates into rebounds and points. NBA phenom LeBron James, for example, has a vertical leap of 44 inches! While you may be well below that or even within reach, working on your vertical leap can be quite easy when you know the best exercises to jump higher.

 

Vertical jumps mostly utilize the leg muscles. As you slightly squat and then spring up, you are engaging everything below your hips. It would make sense, then, that the best exercises to jump higher are those that build up the muscles in your lower body and also increase that springing action. Finding a workout program with a high quality lower body routine is a great place to start.

 

One of the best exercises to jump higher is the squat. Squats primarily work the thighs and the gluteus muscles, crucial groups when jumping. Proper form is important to ensure you are using the right muscle and preventing injury with squats. Consider using a workout ball and doing your squats against the wall. You want to sit back into the squat and slowly lower until your hips are in line with your knees. If these are easy, add some weights. Do 3 sets of 15 to start.

 

Lunges are another great group of exercises to jump higher. There are numerous ways to do lunges. You can step back into the lunge or lunge forward. As they are all pretty effective, the method you use is largely personal preference. Maintain good form and don’t extend your front knee over your ankle when lunging.

 

Another powerhouse when examining the best exercises to jump higher is the step-up. Using a chair and being cautious to maintain your balance, step up on to the chair using one leg; raise the other leg and then slowly step back down. You will definitely feel these in the morning.

 

Lastly, when working on your vertical, remember your reaction time and that initial spring can be improved with some drills. Plyometric workouts are the way to improve your jump height. Check out the Plyo DVD in the P90X series for some serious work and a great way to get your leaping higher.

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Using a Manduka Mat for Joint Safety

plyo-yoga-mat-iWhile weight loss or muscle tone may be your #1 priority when working out, you cannot neglect the importance of safety. One false move during a workout can cost your months worth of work. Finding ways to maximize the results of your workouts is good but finding ways to keep it safe is even better. Safety doesn’t have to mean reducing the quality of your workout. On the contrary, by keeping your workouts safe you can ensure that your workout routines won’t be interrupted with injury. One good tool in keeping fitness safe is a Manduka Mat.

 

It may seem like a small addition, and it is. But the Manduka Mat works to cushion your joints and protect you from slipping during some of the most intense P90X workouts.

 

High impact workouts can be tough on your joints. Things like Plyometrics can really jostle your knees and ankles. While how you land is important, what you are landing on can also make a difference. Proper shoes are a good start in ensuring some of the shock is absorbed, but a Manduka Mat offers extra protection.

 

The Manduka Plyo Mat we sell here is made with high quality materials. It has a non skid surface to ensure when you land, your feet stay underneath you. In addition, it is ¼ inch thick! This added support helps to absorb some of the shock and momentum of the high powered moves in programs like P90X Plyometrics. It also has a larger surface than most mats, making it easier to land on while executing your jump moves.

 

Finally, the Manduka mat is a great accessory to have in Yoga. While its uses in Yoga are more about comfort than safety, the mat will ensure that you have proper grounding with each pose, allowing you to go deeper and to push those muscles to their limit.

 

Safety is too often overlooked when we are striving towards big fitness goals. One injury can put you out of the game for months. The best way to ensure you reach your fitness goals injury-free is to add safety measures like the Manduka to your workout routine.

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P90X and Plyometric Exercises

1057513_jump_galaxyThe granddaddy of P90X workouts, Plyometrics is a serious practice in “bringing it”. Whether you have done plyometric exercises before or not, you have never done them like this before. With this workout in the P90X system, you will jump, leap, and bound your way to a killer physique.

 

The origin of plyometric exercises was Eastern Europe in the 1970s. The technique was initially began as an alternative way to train athletes. As the practice developed, it gained popularity. Also referred to as “jump training”, plyometric exercises uses big movements to get major results.

 

Plyometric exercises use explosive movements. Big moves requiring speed and strength train muscles for quick reaction times. Although you may feel like an elephant the first few times you do this workout, soon you will be as light on your feet as a cat.

 

The proper equipment is important when doing plyometric exercises. Good shock absorbing sneakers and a soft landing surface can help prevent injuries and sore joints. The manduka mat provides an excellent surface for this workout as well as the Yoga X DVD.

 

Leaping and explosive jumping will get your heart pounding and your muscles screaming. This is an excellent cardio routine and one that can seriously improve your athletic capabilities as well. Plyometric exercises are still used in training athletes because of the great improvements that can be seen in sports like football, tennis, basketball, or track. Basically this workout can improve your skill at any sport that requires strength and speed together.

 

Be patient with yourself when you start doing plyometric exercises. As I stated these moves can seem awkward in the beginning but your body will adjust and you will increasingly feel more coordinated and able to keep up.

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Plyometric Exercises and How They Can Help You Reach Your Goals

68048_jump_kick2Your first exposure to plyometric exercises may be the Plyometrics DVD with the P90X program, and this is one heck of an introduction. Plyometrics involves fast, explosive movements designed to increase your strength, decrease your response time, and burn some serious calories in the process. Plyometrics is a seriously powerful workout and one that you will hopefully grow to love.

 

Originally designed to increase the strength of Russian track stars, plyometric exercises slowly gained popularity as a training approach in the US. It helps you run faster, turn quicker, and jump higher. The results of plyometric exercises in training programs are to improve strength and reaction time, making it a great choice for coaches and trainers alike.

 

With the P90X program you will spend a lot of time in the air when you do the plyo workout. With 30 plyometric exercises, this workout will challenge you and rock your body. Initially you may not like this workout. It is tough. It is definitely a challenge for most people and something that you will get better and better at over time. Before long you will be craving the calorie burn and explosive moves of this challenging workout.

 

Plyometric exercises are based on the concept of loading and releasing muscles. If you squat before a jump, your jump will be higher and more explosive. Similar to how your muscles react when a doctor checks your reflexes, your muscles will learn to respond faster as you get better at the plyometric exercises and you continue your training.

 

If you are a runner, plyometric exercises can increase your speed. They can also help your jump shot if you like to shoot hoops or make you quicker on your turns if flag football is your weekend game of choice. Plyometric exercises have many benefits waiting for you to discover as you jump your way to total body fitness.

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The Manduka Black Mat: Superior Quality Plyo/Yoga Mat

P90X is a seriously intense program. While the need for a mat is apparent in Yoga, the Plyometrics workout is seriously high impact. The Manduka Black Mat provides cushioning and support for those repetitive landings, protecting your joints and ensuring a solid, non-slip contact with the floor. While other Yoga mats might keep you from slipping during regular workouts, they usually can’t provide the comfort and extra cushioning of the Manduka Black Mat.

 

The reason for a mat in Yoga is apparent to anyone who has done a Yoga workout before. As you twist, bend, and stretch, you need a surface that will hold you steady and prevent slipping. Many moves require your feet and hands to be on the floor, some distance apart, while you stretch and reach. Carpeting or hardwoods would have you slowly slipping, getting you into an ineffective battle with balance. The Manduka Black Mat prevents slipping even when you are drenched with sweat. If you know Yoga X, then you know how valuable this feature can be!

Plyometrics sends you soaring into the sky and landing lightly like a gazelle. Okay, most of us can’t land silently. But as we work on perfecting our soft landings and easy take-offs, our joints need the extra cushioning of the Manduka Black Mat. The mat is a nice quarter-inch thick and helps to keep your ankles, knees, back, and hips injury free.

Finally, you can use your Manduka Black Mat anytime you hit the floor. Ab Ripper X and the push-ups in your Chest & Back DVD can both benefit from the surface of the Manduka Black Mat. No one wants their carpet to get sweaty or to get up from crunches with carpet fibers stuck to their back, the Manduka Black Mat provides the smooth workout surface perfect for getting on the floor and getting ripped.

 

High quality durable materials make the P90X Manduka Plyo/Yoga Mat a great investment for anyone doing the P90X program.

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Strength + Speed = Power With Plyometrics Workouts

Plyometric training is relatively new in the world of fitness. Unlike straight strength training or cardio like running, plyometric workouts just arose in the early 1970s. Plyometric workouts were originally used as a training program for track and field in the former Soviet Union. It later traveled across the globe where it earned the title “plyometrics” from United States track coach, Fred Witt. 

The goal of plyometrics is to increase strength, shorten reaction time, and increase overall power behind quick movements. It improves your ability to run faster, turn quicker, and jump higher. For this reason plyometric workouts are used in a variety of sports and training programs to condition athletes.

 

Plyometric workouts and moves are all focused on “loading” the muscles for quick explosive reactions. Similar to the way a basketball player can jump higher when they get a few steps in before their jump, loading the muscle prior to any movement gets a stronger and more powerful response. It’s when you push the body to realize a maximum potential in a quick fast movement that real gains are made with plyometric workouts.

 

Think of how your leg reacts when a doctor tests your reflexes. This is similar to the movements your muscles experience in plyometric workouts. By loading the muscle and training it to contract quickly and powerfully, you can expect quicker and more powerful reactions from your muscles in running, kicking, throwing, turning, and jumping.

 

Plyometric workouts are important in many sports. Another benefit of plyometrics though, is their ability to work your entire body and get your heart rate pumping. Through big jumps, squats, and explosive movements, plyometric workouts can burn some serious calories while building muscles and shortening reaction times.

 

P90X includes a great plyometric workout in the series. The plyo DVD is definitely the “beast” of the P90X workouts as it requires you to continually lift your entire body off of the ground. As you gain experience and confidence with this workout, your jumps will get higher and stronger and you will feel great as the moves are called out.

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The Low Down on Plyometrics

Plyometrics was developed as a way to gain speed and strength in the former Soviet Union. It was used primarily as training tool for track and field sports initially and later gained acceptance over the world as a form of training for a variety of sports as well as a fitness routine for the amateur athlete and health conscious adult.The goal of plyometrics is to gain strength, shorten reaction time, and even affect your central nervous system. With lots of jumping and limited time spent with two feet on the ground, there is no doubt that plyometrics is a one of a kind workout. Plyometrics is power training that involves “loading” muscles and contracting them in a quick manner. As with most power training, it is designed to increase the speed at which muscles contract, whether in jumping, running, throwing, punching or kicking.

 

Plyometric training is not just quick muscle reactions; it is a combination of events within the body working together for explosive movements. Plyometrics depends on a cooperative effort between the muscles, tendons, bones, and even nervous system to work. All of this cooperation ensures serious results in a high powered workout. Similar to the way your leg reacts when the doctor checks your reflexes, plyometrics is an attempt to get a powerful reaction from your system with short and fast stimulations.

By “loading” the movements, or increasing the tension within the muscles, a more explosive reflex or reaction can be expected. For instance, if measuring your vertical jump, being able to take a few steps prior to the jump increases the load on your muscles and will likely increase the height you are able to reach.

Pushing the body to achieve maximum response (think: reflex or spring movements) with coordination in a short amount of time, leads to great increases in power. Focusing on “fast-twitch” muscles leads to an improvement in speed and strength in short fast movements. Whether you are a runner, kick boxer, or softball player, plyometrics can improve strength and agility in your sports performance.

 

In addition to reducing the response time of your muscles and increasing overall strength, a plyometric workout is an extreme calorie burner. For people interested in losing fat while simultaneously gaining muscle, plyometrics is a great solution.

As with other high powered movements, plyo workouts are not without the risk of injury. Being careful to warm up and stretch out the muscles will help prevent injury. Also, because the intensity of plyometrics is so high, it’s a good idea to do it sporadically as a part of a total fitness program.

Be sure to check out the plyometrics workout that is part of the P90X series. P90X is a total body transformation system that includes many high quality and high powered workouts, including plyometrics.

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