I will be starting this hybrid Monday May 5th, 2014. Want to join me?
To be honest, most of you may look at this schedule and think, "That's it? What is so special about it?"
Time and time again, I have witnessed people having "analysis paralysis." (Don't worry, I've done this too!) This is common amongst people who use Beachbody's programs. As they build quite a "library" of workouts, the feeling is that they think they need to squeeze every single workout that they own into their schedule. Variation can be good to keep interest and enjoyment high when following a workout schedule, however, too much variation can lead to stagnation and lack of improvement in any one facet or area.
The good news is that you have lots of options with a schedule like this. There are days built into the schedule that naturally bring choice and variation, such as the "Cardio Option" day. This can be used for those of you who still wish to use workouts from other programs (Insanity, for example). However, after mulling over the schedule time and time again, I can't deny the sheer simplicity, yet effectiveness of the original P90X schedule. I combined that with some of the concepts used in the P90X2 schedule, and added in some of my favourite P90X3 workouts where I felt as though they fit the best.
Phases 2 and 3 also bring the opportunity for lots of choice. I can already tell that many of you are mad at me for using "30-15" from Tony's One on One series. Although this is not from P90X, X2, or X3, it is so very similar to the original Chest & Back from P90X, that I swapped this routine in instead. Why? Well, because that is what I wish to do. I actually prefer 30-15, and find it to be a superior workout to Chest &Back. Which brings me to my next point, common workout swaps.
During Phases 2 and 3, feel free to use any of the following "swaps" to suit your needs/desires. I would recommend that you use a same routine multiple times in order to improve on it specifically, however, if you wish to do P90X Chest & Back one week, P90X3 "The Challenge" the next week, and then P90X2 Chest, Back, and Balance the week after that, you aren't really hindering results or progress as you are working your chest and back every time.
The real beauty of your interest in this hybrid, however, is the ability to download my workout sheets/modifications.
I have modified the workouts in certain places (some more than others) to suit my interests the most. There are some pretty big changes, for example, in routines like 30-15, P90X Chest, Shoulders, and Triceps, and P90X Legs and Back. I have added in some free weight and dumbbell bench work to work my chest and legs more and in different ways. I have swapped some pull-ups for weighted barbell and dumbbell work, and I have swapped out some "outdated" exercises from some of the workouts that are better suited with something else.
The nice part about being a part of my team and making me your Team Beachbody Coach, is that I can help you with these modifications, and you can ask me questions on how you can either modify these workouts the same way, or make changes that suit/fit your needs as well!
Common workout swaps:
P90X Chest and Back
P90X2 Chest, Back, and Balance
P90X3 "The Challenge"
P90X Shoulders and Arms
P90X2 Shoulders and Arms
One on Ones Diamond Delts and Just Arms
One on One Shoulders and Arms MC2
P90X Back and Biceps
P90X2 V Sculpt
One on One V Sculpt
P90X Chest, Shoulders, and Triceps
P90X2 Chest, Shoulders, and Triceps
One on One UBX
Phase 1, the foundation phase, is taking a page out of P90X2's (and X3's) book. Here, the goal is to become stable and strong from not only the core, but from the hips and shoulders as well. These are main locations where your body generates power and strength from, so if we can get these areas strong and resilient, then we will be able to excel that much more during the strength phases.
P90X3's schedule has Agility X prior to Triometrics. I personally think Triometrics is a better "lead-in" routine, as it has less tried and true "plyometric" exercise, and more leg strengthening and stability. You no doubt get a good leg burn in Triometrics, but it is more about stabilization than plyo and performance, so I have moved it to the first phase.
Phase 2 and 3, the strength phases, are intended to take the stability and core strength developed from the first phase, and translating them into better strength and endurance output. If you are looking for a bit more balance and coordination work, this is the time to try replacing my selections in the schedule for the P90X2 strength routines instead (Chest, Back, and Balance in place of 30-15 for example).
P90X2's Plyocide is paired with Legs & Back to improve the strength and stability of the legs first before progressing to Phase 3 where there will be 2 plyo sessions per week with both Agility X and Base & Back. Although Chest, Shoulders, and Triceps has been almost completely re-worked in my adaptation (download link above), I still like this routine because of the pacing and breakdown. Many of the same exercises are there, I just made some smart choices along the way that suit my needs.
Phase 4 is all about performance. It is not time to take the core stability that has been achieved in Phase 1, along with the added strength developed in Phases 2 and 3 to then make your muscles dynamic and as useful as possible. I absolutely love the post activation potentiation routines, but I can see not everyone wanting to shell out the cash for P90X3's Elite DVD, so you can use the P90X3 workouts "Eccentric Upper" and "Eccentric Lower" in place of "Complex Upper" and "Complex Lower."
The Transition Weeks have a little bit of everything. There is some upper body resistance (Incinerator), some total body conditioning and resistance (X2 Core, Core Synergistics), some cardiovascular exercise (Accelerator), not to mention some low-impact stabilization (Isometrix). This is to give your body a bit of a break from the gruelling work during each Phase, yet keep your fitness level high to progress into the next phase. The P90X3 workouts are especially great for a transition week because they are efficient enough to be intense, but not too long to hinder recovery.
I have been spending quite a bit of time "bulking" lately, doing some heavy resistance training along with Body Beast. For those of you who have been somewhat following me will know that I have been dealing with a heart condition known as Atrial Flutter. I had a procedure done to correct it back in January of this year (2014), but during the lead up to my procedure, I just wasn't mentally "into" doing strenuous cardiovascular activity.
Now that my heart is all fixed up, and I have reached my heaviest weight I have ever been, it is time to get back to overall fitness and strength training rather than just trying to put on weight. Sitting down, discussing these plans with my wife, we both said, "P90X really is just such a great all-around program!"
Then it dawned on me, that is what I will use as my cornerstone for this program, and use the P90X2 and P90X3 routines to round it out to be the best program/hybrid I have ever done. I can't wait to get started!
Do not hesitate to contact me with any questions you may have with the program.