A friend told me about Velocity training as a good follow up to the P90X training. It appears that this is a increasingly popular method to develop agility, cardio and jump training which is more specific to volleyball. I will keep this in mind around Feb-08. If the results are anything like Vicky, 24″ vertical, I’m encouraged. If you have any experience with Velocity training, I’d like to hear your comments.
This video combines core workout with upper and lower body for an all around workout. Overall, a good total-body workout with a strong cardio twist. I heard a lot about this particular video before buying into this program. My wish was granted during my 4th ‘recovery’ week. First of, with this workout, recovery week is anything but easy. Core Synergistics packs a tremendous variety of total-body exercises. The movements can be overwhelming for some, especially if you have flexibility or back trouble. So be very careful as the workout is intense and will likely increase your risk for injury if you are not prepared or do not ease into it. I recommend watching the video once through before doing it to get a good idea of all the moves.
This workout grows on you and it will challenge the limits of your body’s overload and endurance. You will do various forms of push-ups, lunges, banana roll isometric postures, squats, plank holds and hips raises. None of the exercises are repeated in this routine.
Word of the day is “engage”. You need to engage your core in all movements for maximum effect. Take your time and decide how many reps you can do. This workout is a great alternative for traditional circuit training and for a video training, there is probably no comparison with any other workout. I can see why this one becomes an instant favorite with some many people.
Core Synergistics score: A
My main discoveries after my 3rd week are how I clicked through all routines and the visible proof that my body is experiencing some positive gains. This week, I also was a bit more disciplined about the diet and added protein shake as called for in the nutrition plan. I am taking the protein shake within one hour after workout as a recovery drink. This seems to work best.
The videos are getting boring and slow. I’m jumping ahead into the next exercise as Tony explains details. I’m able to push much harder and higher jump during the plyometrics sequences. I saw dramatic improvement in my ability and reps on push-ups, although decline and dive bombers are still a challenge. I felt a ‘runners high’ while working shoulder/arms and during legs training. I also notice great improvements in ab-ripper X. I now sticking through at least 20 reps in all 11 exercises. I still feel my hip muscles and hip flexors are the weakest (i.e. crunchy frog, fiffer scissors)
As you approach this week, make sure that you challenge your mind and your muscles will follow. Your muscles are capable of doing much more than your mind will think.
I played volleyball late in the week and was a mess. I was noticeably slow approaching the ball and felt some discomfort on my right knee (my anchor jump leg). My main concern was for my lack of energy and overall agility. After my game, a concerning thought creped onto my head. Could it be P90X burnout already? Is P90X a body shaping method rather than true sports training program? I have a good friend who has an incredible body, but complains about power and agility. Her workout is based on body weight resistance as well and not free weights or traditional agility training. Could I be experiencing the same or was this just a bad volleyball day? Is my body fatigued from 3 weeks of pounding?
I struggled heavily this week with several choices, (1) repeat another week of core work (chest-back, plyometric, legs-back…) and increase my potential for gains or (2) to move the 4th week of the program, ab recovery. I thought I had some legitimate reasons for another core week like; started protein diet late into the program and my wife had skipped a full week and needed to catch up.
The choice became obvious when Christmas Day hit and I skipped one full day of workout. I’m moving on with the 4th week or recovery and see what happens. I need to be patience and stick to the program. Timing, discipline and patience are everything!
Rather than one post per day, I’ve decided that is more informative and less repetitive to have weekly summary posts. So unless there is a new training video, I will work on weekly notes and make updates to previous posts as I uncover more insights from this great workout.
This week the workout was harder in some parts and easier in others. My goal is to surpass my previous workout count by one-two more reps in every set. After completing the workouts, I’m not as sore which is a good indication of progress. I’m making good progress although pull-ups appear to be the most challenging. I feel that Dive-bomber and decline push-ups are intense, but I can feel that they are great given the isolation and overload in the chest area. Awesome!
I can’t say enough good things about the Plyometrics workout. The routine is 59 minutes long. The variety keeps you looking away from the clock, yet when you hit 30 minutes, you are wasted and you can’t help but think that it is almost over just to find out that you have 25 more minutes to go. So you think the last 25 minutes get easier? Think again. I love this workout, not only for my legs, but the cardio effect is intense. I find that I’m constantly in my aerobic zone. Despite the variety of movements, you can modulate the intensity and really make this workout harder as you get use to it. Higher jumps, stronger and sharper turns and better form. One day after the workout, I feel a little soreness on my right knee. Oh, and the the video has an added inspiration plug where one of the participants has an prosthetic leg.
In Shoulders and Arms, I feel I’m picking better weights to challenge my muscles. It takes a bit to get use to the steady rhythm with proper weight reaching a strain point in the last 2-3 reps. The static or isometric holds here are killer. In static arm curls you come from a halfway arm extension 5-second static pause into a 4 curl reps which gives you quite a burn. I’m focusing in 8-10 reps for size.
I noticed good improvements in my form doing Yoga this week. Another great workout! Warrior 3 and half moon are still tough to master. It’s important for be deliberated and focused on form through each pose. I noticed that on tough stretches my breathing accelerates. Then it hit me again, coordinating the movement with the breathing is calming and helps you work through the sometimes eternally long 30 seconds. Balance moves challenges continue. There is a core-ab sequence in this workout which is intense and quite different than Ab-Ripper X. This five minute sequence focuses totally on isometric holds and it is a core killer. It’s a beautiful thing! I’m starting to think during the balance move that in order to master these you need more than the 30 seconds. I may hold each position for 60 seconds to gain strength in balance and work on the calm/storm balance.
I was able to work through Legs and Back much easier, especially legs. One more solid rep on pull-ups per set on average and fewer chair-assisted ones. Kempo X continues to be in my opinion cardio light and not solid enough for full dose of daily cardio workout.
The sweat keeps intensifying. Progress is coming in small increments. I need to be patient. I can’t wait to hit play and continue my overall improvements.
