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Extreme Home Fitness Training System: P90X Plus
01. Interval X Plus
Interval training is the ultimate fat-burning challenge, and here Tony has designed an extraordinarily effective roller coaster of cardio moves that will carry you from low (or recovery phases) to medium to high intensity in a rhythm that will make you want to jump around like Rocky Balboa when you’re done. As an added bonus, these moves will strengthen and sculpt your lower body for more power and performance.
02. Kenpo Cardio Plus
This concentrated cardiovascular routine is inspired by the American Kenpo self-defense discipline. Get ready for a fast-paced all-out session that will improve your stamina, balance, and agility. Experience new combinations like “The Gladiator” for more fun than should be good for you. You’ll look forward to this dynamic sweat fest in your P90X rotation.
03. Upper Plus
You won’t just max out one or two muscle groups in this intense workout - your whole upper body is coming along for the ride: arms, back, chest, shoulders, delts, biceps, triceps, you name it! No boredom or repetition here; just a full-throttle battle for upper-body supremacy!
04. Total Body Plus
Every body part into the pool! Nothing is spared as Tony takes your entire body through sculpting, strengthening, and just plain shredding sets. Each muscle group will take turns recuperating while you blast another until you’ve got nothing left but quivering muscles.
05. Abs/Core Plus
This unique counterpart to Ab Ripper X sculpts your core to condition your entire midsection while delivering flat abs you can bounce a quarter off of. You’ll make the most of maxing your lower abdominals with the hanging moves - it’s not all on the floor in this routine where you switch it up.
Recovery Week
The aim of a recovery week is to heal muscular microtrama and get your body ready for more intense exercise. The more intense the program you’ve completed, the more intense your recovery week can be. This is an example of a recovery week for P90X only. You should take a recovery week, or two or three, at the completion of every exercise program cycle:
* Monday - 30 minutes of easy aerobic work followed by X Stretch
* Tuesday - Yoga X
* Wednesday - Cardio X
* Thursday - Core Synergistics
* Friday - 30 minutes of easy aerobic work followed by X Stretch
* Saturday - Yoga X
* Sunday - Off
P90X Extreme Home Fitness DONT’S
#1 “Don’t eat junk food” - It’s really as simple as that. They call it junk food for a reason, it really is junk. You don’t want this stuff going into your body! Cookies, cakes, candy and processed meats all have to go. If you’re going to take the program seriously you need to eliminate this stuff from your daily diet all together.
#2 “Don’t try to be a hero” - You’re getting ready to do an exercise, Tony asks you to set a goal, you say “25 reps” when in all reality you know that last week you could only do 8. It’s very important to push yourself, but you need to be realistic, other wise you set yourself up for failure.
#3 “Don’t beat yourself up” - Likewise if you set a reasonable goal and happened to fall just short, don’t beat yourself up about it. You are involved in this program to allow yourself to grow and gradually meet your fitness goals, don’t worry you’ll get there. One of the most famous Tony Horton mantras is “Do your best, and forget the rest!”
#4 “Don’t skip your workouts” - No one said P90X was going to be easy! It’s important to make sure that you make time for your new workout routine. The program requires a real commitment. There may be times when you’re tired from the daily grind, there may be engagements you must attend, so be sure to designate a time that works for your lifestyle. Skipping one makes it easy to skip another. Remember you’re doing this for you! Make it a point to do your scheduled workouts each and every day!
#5 “Don’t starve yourself” - Withholding food isn’t going to help you! Eating next to nothing isn’t going to work! Starving yourself is NOT effective! Ok, I think we drilled that point home. You’re body needs fuel to operate and not eating is counter productive. As Tony so wisely says “Your body doesn’t run on exercise. It runs on the food you put in your mouth. If you want the results that P90X can provide you need to have the energy to “Bring It” during your workouts.
#6 “Don’t compromise your form” - You’ll learn the right and wrong ways to perform each P90X exercise. Proper form is extremely important! Never compromise form just to finish a set or to pump out a few sloppy reps. When the muscles you are working give out, it’s time to stop, don’t try to engage other muscles just to finish. Check your form and workout in a way that is kind to your structure. This will keep you healthy while you get strong.
#7 “Don’t skip warm up” - There are those that feel like warm up isn’t important or seems like a waste of time. This couldn’t be further from the truth. NEVER skip warm up! Your body should feel limber and you should be breaking a light sweat before you dive into any full-out exercising.
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Xamining the X - By Steve Edwards
With the arrival of P90X®+, many of you might be wondering how we could improve upon the "most extreme home fitness system ever." The simple answer is, there's always new training, new techniques, and a new way to look at things to take them (and you) to the next level. P90X is the step from fitness to extreme fitness. The Plus takes it to yet another level. Our focus was to give you more options to maximize your fitness experience. P90X+ is not trying to top the X but to enhance its efficiency for those who have reached the peak. Let's take a brief look at the science behind P90X and why you'll want to add X+ to your home fitness arsenal.
The History: What's Next?
P90X wouldn't have come about if not for the success of Power 90® and Slim in 6®. Designed around our principles of Slim Training® and Sectional Progression™, we marketed these to combat the rising obesity epidemic at the entry level. Both of these programs could be done by just about anyone, whether an ex-college athlete or a couch potato who'd never exercised a day in their life. As our database grew and the number of Success Stories mounted, we were besieged with the obvious question, "What's next?"
But P90X didn't come about overnight. We knew we were creating a market for a highly advanced home fitness program, but we wanted to make sure that it would be perfect, or at least darn close to it. As we kicked around concepts and ideas, we developed a few simpler graduate programs, such as Power Half Hour® and Slim Series®, as well as broadened our appeal to the entry-level client with the addition of Yoga Booty Ballet®, Kathy Smith's Project: YOU™, Turbo Jam®, and Hip Hop Abs®. Our long-term vision was to bring in clientele from all walks of life. Then, once committed to our healthy lifestyle, we would provide the means to take them to the ultimate level.
The Periodizational Approach
Periodizational training is training in specific blocks in order to achieve a goal. While the standard in athletic training for decades, it hadn't been applied to home fitness except at its most basic level. In our initial meetings on how to construct P90X, a periodizational approach was the first concept that we all easily agreed upon.
Our challenge was then how to come up with a program targeting overall fitness for every individual. When you train for a sport, your goals are pretty clear. With general fitness, targets can be across the board. Instead of focusing on body sculpting, the X approach would be overall body fitness and performance. We wanted to achieve increases in strength, speed, power, flexibility, aerobic efficiency, and mind and body awareness—a tall order for a 12-week program. But we knew that if we could pull if off, body sculpting would naturally follow.
Muscle Confusion
Athletes train in blocks. These are phases of increased intensity with a recovery period between each block. As you move through the phases of each block, you alter what you do in order to keep the stimulus to the stressed energy system high. The more fit you are, the quicker the body adapts and the more often you need to move into the next phase or block. We call this process of altering your exercises Muscle Confusion. In reality, it's total-body energy system confusion because you're doing the same thing to your aerobic system, your anaerobic system, your lung capacity, and so on. But that was too long an explanation, so we settled on Muscle Confusion.
The reason athletes train this way is that when you begin an exercise, your body goes through a period of time when it adapts to the new movements. Once it's adapted (learned how to do the movements efficiently), you get to a mastery phase where your muscles (and all stressed systems) respond to training and make enormous fitness gains. This period is short because your body is always trying to become more efficient. The more efficient, or better, you become at something, the less it affects you, so naturally, your results will then level off. This is called a plateau.
Once you hit a plateau it's time to reshuffle the deck and begin another block. A targeted recovery phase enables your body to heal its microtrauma and grow stronger for the upcoming block. This way, each subsequent block can be slightly more intense than the one previously completed. Using calculated training blocks, your results curve will continually point skyward.
Periodizational Dieting
Luckily, we'd had a lot of experience with our members and Success Stories that gave us a solid idea on how to craft that ultimate training diet. Similar to that way your body adapts to exercise, it also changes and adapts to different nutritional strategies. The P90X diet is based around how we've gotten the most overall success with all of our members.
Essentially, this is done in three phases. First, we limit carbohydrate consumption. Among other things, this teaches the individual the role the carbs play in their diet. When reduced, the body is forced to look for energy from sources other than blood sugar. Since stored fat (and some muscle) doesn't fuel the body as efficiently as glycogen (or blood sugar), this phase not only teaches the body to use its fat more efficiently for energy but teaches the individual how to feel the way carbohydrates fuel their body. Subsequent phases add more carbs to facilitate harder training until, ultimately, the relationship of food as fuel is well understood.
The Ultimate 12-Week Transformation
With this combination of diet and exercise, we were able to achieve incredible results in human performance over a 12-week program. And because of the variety of workouts we created, P90X could be retooled to target various goals and could be used over and over again.
So Why the Plus?
No matter how good a program is, you don't want to do the same routines forever. You can, and it would work, but it's more efficient using the modalities described above if you continually find ways to force new adaptations on both your mind and body. When we then analyzed the fitness gains achieved during a cycle of P90X, we knew that we could actually increase the intensity per minute and continue to provide fitness gains to X graduates, in even less time!
There's a rule in both diet and fitness (that seems particularly unfair to de-conditioned folks) that allows you to do less to maintain - or even improve - your fitness than what it took to get in shape in the first place. It's why a piece of cake does little to an athlete, whose raging metabolism can put the empty calories to work, but will go right to a sedentary person's thighs. A well-trained person can also push their body harder and tax their energy systems quicker than their less-fit brethren. When sprinter Michael Johnson was training for his Olympic double (he won both the 200 and 400 meters and set world records), the public was surprised to hear that he finished the bulk of his training in less than an hour. But for ultimate performance, efficiency is far more important than time.
The Plus follows this model - combining difficult moves in a symbiotic fashion in order to maximize your workout time for ultimate results. The new question begs, are you ready for the Plus?
With the arrival of P90X®+, many of you might be wondering how we could improve upon the "most extreme home fitness system ever." The simple answer is, there's always new training, new techniques, and a new way to look at things to take them (and you) to the next level. P90X is the step from fitness to extreme fitness. The Plus takes it to yet another level. Our focus was to give you more options to maximize your fitness experience. P90X+ is not trying to top the X but to enhance its efficiency for those who have reached the peak. Let's take a brief look at the science behind P90X and why you'll want to add X+ to your home fitness arsenal.
The History: What's Next?
P90X wouldn't have come about if not for the success of Power 90® and Slim in 6®. Designed around our principles of Slim Training® and Sectional Progression™, we marketed these to combat the rising obesity epidemic at the entry level. Both of these programs could be done by just about anyone, whether an ex-college athlete or a couch potato who'd never exercised a day in their life. As our database grew and the number of Success Stories mounted, we were besieged with the obvious question, "What's next?"
But P90X didn't come about overnight. We knew we were creating a market for a highly advanced home fitness program, but we wanted to make sure that it would be perfect, or at least darn close to it. As we kicked around concepts and ideas, we developed a few simpler graduate programs, such as Power Half Hour® and Slim Series®, as well as broadened our appeal to the entry-level client with the addition of Yoga Booty Ballet®, Kathy Smith's Project: YOU™, Turbo Jam®, and Hip Hop Abs®. Our long-term vision was to bring in clientele from all walks of life. Then, once committed to our healthy lifestyle, we would provide the means to take them to the ultimate level.
The Periodizational Approach
Periodizational training is training in specific blocks in order to achieve a goal. While the standard in athletic training for decades, it hadn't been applied to home fitness except at its most basic level. In our initial meetings on how to construct P90X, a periodizational approach was the first concept that we all easily agreed upon.
Our challenge was then how to come up with a program targeting overall fitness for every individual. When you train for a sport, your goals are pretty clear. With general fitness, targets can be across the board. Instead of focusing on body sculpting, the X approach would be overall body fitness and performance. We wanted to achieve increases in strength, speed, power, flexibility, aerobic efficiency, and mind and body awareness—a tall order for a 12-week program. But we knew that if we could pull if off, body sculpting would naturally follow.
Muscle Confusion
Athletes train in blocks. These are phases of increased intensity with a recovery period between each block. As you move through the phases of each block, you alter what you do in order to keep the stimulus to the stressed energy system high. The more fit you are, the quicker the body adapts and the more often you need to move into the next phase or block. We call this process of altering your exercises Muscle Confusion. In reality, it's total-body energy system confusion because you're doing the same thing to your aerobic system, your anaerobic system, your lung capacity, and so on. But that was too long an explanation, so we settled on Muscle Confusion.
The reason athletes train this way is that when you begin an exercise, your body goes through a period of time when it adapts to the new movements. Once it's adapted (learned how to do the movements efficiently), you get to a mastery phase where your muscles (and all stressed systems) respond to training and make enormous fitness gains. This period is short because your body is always trying to become more efficient. The more efficient, or better, you become at something, the less it affects you, so naturally, your results will then level off. This is called a plateau.
Once you hit a plateau it's time to reshuffle the deck and begin another block. A targeted recovery phase enables your body to heal its microtrauma and grow stronger for the upcoming block. This way, each subsequent block can be slightly more intense than the one previously completed. Using calculated training blocks, your results curve will continually point skyward.
Periodizational Dieting
Luckily, we'd had a lot of experience with our members and Success Stories that gave us a solid idea on how to craft that ultimate training diet. Similar to that way your body adapts to exercise, it also changes and adapts to different nutritional strategies. The P90X diet is based around how we've gotten the most overall success with all of our members.
Essentially, this is done in three phases. First, we limit carbohydrate consumption. Among other things, this teaches the individual the role the carbs play in their diet. When reduced, the body is forced to look for energy from sources other than blood sugar. Since stored fat (and some muscle) doesn't fuel the body as efficiently as glycogen (or blood sugar), this phase not only teaches the body to use its fat more efficiently for energy but teaches the individual how to feel the way carbohydrates fuel their body. Subsequent phases add more carbs to facilitate harder training until, ultimately, the relationship of food as fuel is well understood.
The Ultimate 12-Week Transformation
With this combination of diet and exercise, we were able to achieve incredible results in human performance over a 12-week program. And because of the variety of workouts we created, P90X could be retooled to target various goals and could be used over and over again.
So Why the Plus?
No matter how good a program is, you don't want to do the same routines forever. You can, and it would work, but it's more efficient using the modalities described above if you continually find ways to force new adaptations on both your mind and body. When we then analyzed the fitness gains achieved during a cycle of P90X, we knew that we could actually increase the intensity per minute and continue to provide fitness gains to X graduates, in even less time!
There's a rule in both diet and fitness (that seems particularly unfair to de-conditioned folks) that allows you to do less to maintain - or even improve - your fitness than what it took to get in shape in the first place. It's why a piece of cake does little to an athlete, whose raging metabolism can put the empty calories to work, but will go right to a sedentary person's thighs. A well-trained person can also push their body harder and tax their energy systems quicker than their less-fit brethren. When sprinter Michael Johnson was training for his Olympic double (he won both the 200 and 400 meters and set world records), the public was surprised to hear that he finished the bulk of his training in less than an hour. But for ultimate performance, efficiency is far more important than time.
The Plus follows this model - combining difficult moves in a symbiotic fashion in order to maximize your workout time for ultimate results. The new question begs, are you ready for the Plus?
01. Interval X Plus
Interval training is the ultimate fat-burning challenge, and here Tony has designed an extraordinarily effective roller coaster of cardio moves that will carry you from low (or recovery phases) to medium to high intensity in a rhythm that will make you want to jump around like Rocky Balboa when you’re done. As an added bonus, these moves will strengthen and sculpt your lower body for more power and performance.
02. Kenpo Cardio Plus
This concentrated cardiovascular routine is inspired by the American Kenpo self-defense discipline. Get ready for a fast-paced all-out session that will improve your stamina, balance, and agility. Experience new combinations like “The Gladiator” for more fun than should be good for you. You’ll look forward to this dynamic sweat fest in your P90X rotation.
03. Upper Plus
You won’t just max out one or two muscle groups in this intense workout - your whole upper body is coming along for the ride: arms, back, chest, shoulders, delts, biceps, triceps, you name it! No boredom or repetition here; just a full-throttle battle for upper-body supremacy!
04. Total Body Plus
Every body part into the pool! Nothing is spared as Tony takes your entire body through sculpting, strengthening, and just plain shredding sets. Each muscle group will take turns recuperating while you blast another until you’ve got nothing left but quivering muscles.
05. Abs/Core Plus
This unique counterpart to Ab Ripper X sculpts your core to condition your entire midsection while delivering flat abs you can bounce a quarter off of. You’ll make the most of maxing your lower abdominals with the hanging moves - it’s not all on the floor in this routine where you switch it up.
Recovery Week
The aim of a recovery week is to heal muscular microtrama and get your body ready for more intense exercise. The more intense the program you’ve completed, the more intense your recovery week can be. This is an example of a recovery week for P90X only. You should take a recovery week, or two or three, at the completion of every exercise program cycle:
* Monday - 30 minutes of easy aerobic work followed by X Stretch
* Tuesday - Yoga X
* Wednesday - Cardio X
* Thursday - Core Synergistics
* Friday - 30 minutes of easy aerobic work followed by X Stretch
* Saturday - Yoga X
* Sunday - Off
P90X Extreme Home Fitness DONT’S
#1 “Don’t eat junk food” - It’s really as simple as that. They call it junk food for a reason, it really is junk. You don’t want this stuff going into your body! Cookies, cakes, candy and processed meats all have to go. If you’re going to take the program seriously you need to eliminate this stuff from your daily diet all together.
#2 “Don’t try to be a hero” - You’re getting ready to do an exercise, Tony asks you to set a goal, you say “25 reps” when in all reality you know that last week you could only do 8. It’s very important to push yourself, but you need to be realistic, other wise you set yourself up for failure.
#3 “Don’t beat yourself up” - Likewise if you set a reasonable goal and happened to fall just short, don’t beat yourself up about it. You are involved in this program to allow yourself to grow and gradually meet your fitness goals, don’t worry you’ll get there. One of the most famous Tony Horton mantras is “Do your best, and forget the rest!”
#4 “Don’t skip your workouts” - No one said P90X was going to be easy! It’s important to make sure that you make time for your new workout routine. The program requires a real commitment. There may be times when you’re tired from the daily grind, there may be engagements you must attend, so be sure to designate a time that works for your lifestyle. Skipping one makes it easy to skip another. Remember you’re doing this for you! Make it a point to do your scheduled workouts each and every day!
#5 “Don’t starve yourself” - Withholding food isn’t going to help you! Eating next to nothing isn’t going to work! Starving yourself is NOT effective! Ok, I think we drilled that point home. You’re body needs fuel to operate and not eating is counter productive. As Tony so wisely says “Your body doesn’t run on exercise. It runs on the food you put in your mouth. If you want the results that P90X can provide you need to have the energy to “Bring It” during your workouts.
#6 “Don’t compromise your form” - You’ll learn the right and wrong ways to perform each P90X exercise. Proper form is extremely important! Never compromise form just to finish a set or to pump out a few sloppy reps. When the muscles you are working give out, it’s time to stop, don’t try to engage other muscles just to finish. Check your form and workout in a way that is kind to your structure. This will keep you healthy while you get strong.
#7 “Don’t skip warm up” - There are those that feel like warm up isn’t important or seems like a waste of time. This couldn’t be further from the truth. NEVER skip warm up! Your body should feel limber and you should be breaking a light sweat before you dive into any full-out exercising.
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