P90X2 Plyocide Coaching, Advice, and Complete Review
My original video review (January 9th 2012)
Welcome to P90X2! You will first encounter Plyocide on day 2 of the P90X2 schedule. Tony refers to this routine as "Death by Jumping!" This is a performance based routine with some balance and cardiovascular elements sprinkled in.
Plyometrics is arguably one of the most popular routines from the original P90X program, so it was natural for me to be excited to give this one a try. One thing most people don't realize, however, is that although the title may suggest it, the original P90X Plyometrics doesn't have that many tried and true "plyometric exercises" in it. This routine focuses more on the explosive nature of true plyometric training.
There is a good combination of balance, plyometric, and cardiovascular-based exercises here. If you truly push yourself, especially on the explosive movements, then you will get your heart rate soaring!
Unlike the original Plyo-X, this routine doesn't have any repeat exercises. I like the fact that the routine keeps rolling and keeps you interested throughout.
The pacing is perfect, as there are blocks of exercises that keep your heart rate up, but at the same time gives you quick enough breaks to recover a bit to get the most out of the plyometric exercises.
The end of the routine also has a great stretching sequence using Proprioceptive Neuromuscular Facilitation (PNF) stretching.
This is not a cardiovascular blaster of a routine to the likes of Insanity or Asylum. Keep in mind that that is not necessarily the point, however. Instead, this routine is based on sports performance and explosiveness (plyometrics). For that purpose, this routine gives ample resting periods to make sure you maximize your potential during the sequences that require 100% effort.
This routine falls a bit short on time. If you are coming off a program like Insanity or Asylum this routine will feel short, but again, with performance in mind, this routine is just about right in my opinion.
This routine is broken up into 4 main "classes" of exercises: balance, strength, plyometric or explosive, and cardiovascular.
Plyometrics can be very high impact, especially if you are trying to maximize every movement, so that will definitely get your heart rate soaring if you are pushing yourself during your reps.
The more cardio-based or agility sequences are a bit less impact, but they are more about speed and increasing your heart rate. Since these exercises are only 60 seconds long, you should be pushing yourself to the limit and should be exhausted by the time that timer runs out.
As I have said above, this is not as difficult as an Insanity or Asylum routine, but difficult enough in its own ways, especially if you are pushing yourself (like you should) to get 100% explosiveness on every plyometric movement.
This routine begins with the typical P90X2 dynamic warm-up.
You progress through 5 "rounds" of 4 exercises per round. Each round has 1 of each "element" thrown in - balance, strength, plyo, cardio.
The pacing is perfect in my opinion, giving you time to rest and recover when needed in order to maximize your potential during the plyometric movements.
I really enjoyed the plyometric exercises in this routine, as they are more plyometric in nature and designed to increase sports performance when compared to a routine like the original Plyo-X.
It is also great having the PNF stretch sequencing at the end of the routine. It is a great way to cool down and maximize your stretching potential.
I think even one more round of 4 exercises would've made this a nearly perfect routine as it does feel a bit short, but definitely an enjoyable routine!
Workout Design: 4.5/5
For more information on PNF stretching, go here.
Most people need to realize that the original Plyometrics from P90X is no entirely "plyometric" there is actually quite a few exercises in that routine that are NOT plyometric.
I think they were trying to design a routine here that is part plyometric, part cardio, and then a bit of balance for more core/athletic training.
Plyometric exercises place a LOT of strain/stress on the joints so more recovery time between plyometric exercises is needed.
Having said all of that, I personally really enjoy this routine and am always dripping with sweat and pretty spent by the end.