Saez

First, let me say that this routine is a great replacement for those who cannot quite endure P90X Plyometrics and want a strong (low impact) leg and cardio workout. Many other reviews praise this 40 minute interval rollercoaster and fat burning routine. While this routine flows well and forces you stay to stay in zone throughout, it is certaintly not the same as other forms of High Intensity Interval Training or (HIIT). Please do not misinterpret my assessment here. This Interval X routine is a great workout, and one that I will repeat many times in my off-season.

The routine plows through about 15 move sequences of mostly one minute starting with a 20 second setup (or slow intensity) moving to intermediate for the next 20 seconds and going all out the last 20 seconds. The key on interval training or HIIT, is to start with a slow set (i.e. 30 second jogg) and then push to 90% of your maximum speed (i.e. 30 second sprint) forcing a dramatic body tempo constrast that it shocks your metabolic state. The contrast in P90X Interval is not as dramatic given the need for readiness for back-to-back moves for 30 minutes non-stop. However, what this workout may lack in contrast, it makes up in intensity and good design flow between moves.

The bottom line is that HIIT is a must if you want to see radical improvoment. I tried it during my training for a marathon several year ago and it made a huge difference for me. It’s time to dump your ‘even keel’ Lifecycle boring machine routine. Research shows that Interval training is more efficient on improving your cardiovascular capacity and surprisingly the majority of calories burned will come after your workout. So what’s not to like about it? Again, this is an awesome workout.

Interval X Score: A

written by osaez \\ tags: HIIT, interval, P90X, p90x plus, sports, training, workout

Another strong 3-hour Adult clinic today at Great Lake Center. Here’s the format and flow…

15 minutes warmup - following the same warmup as session #1 with the following modifications: (1) Walking lunges are done yoga warrior style. This is, arms straight up in the air then touch the floor, then reach up and repeat. (2) Add side-to-side action on the squats to work the hips flexors. (3) Add side lunge press, static feet, touch the floor on one side and then twist to the other side with arms high and back.

5 minutes stretch- same as session #1

20 minutes - Conditioning (following principles of interval training)

• On the line runs using cones (figure 8).
• Back-and-go - Pair drill, one ball, run back to half court, run forward and bump the ball after one bounce.
• Sumo chair (open squat touch the floor, jumping jack into a chair arms up)
• Jockey Squats Interval - (1) feet shoulder apart for short squat, (2) single side-side or one leg jump, (3) fast double time hops.
• Core – laying down straight with arms up. Banana and place ball high up on your leg as you crunch.
• Hop squats Interval - (1) wide feet squat jump small, (2) Put arms up same jump, (3) Touch the floor same jump

90 minutes - Skill Development

Pepper (2-person)

Ball chase (odd number of players in a big circle, player 1 and 2 with balls. Must pass skipping one player)

Three’s company (A B together, C across. A sets C and runs across, C passes back to B)

Double Blocking - Concepts: forearm distance away from the net, max jump with deep squat, ab or crunch so that feet come forward, jump after the hitter, middle blocker bumps against the outside, outside sets/anchor the block, outside blocker move close to center.

Block and move drill (2-side blockers, middle line, run and block middle, then move to one side and double block, outside blocker moves to back of line)

Block and dive drill (line one side, block, then dive angle back, block middle, then dive)

Double blocker drill (surprise setting, overpass block)

Cover the hitter (full team one side – receiving and 3 pair of blockers on the other side)

Service - Concepts: needle point forward, stripes vertical, keep serving elbow high, toss ball low - step about 15 feet behind serving line and aim to back line on opposite court.

Serve drill

Serve-receive (5 player, 3-passers, one setter, one server)
Serve reception drill (3 hitters in line, 3 passers across, one setter target. Hitters down-ball to line passers, hitters move side)

2 vs. 2 inside 10 foot line full game (looser team out)

Court position and team play (we did not have time to do these)

Off the floor (kid’s play, push-up and table) passing

Blind passing

Suicide hitting (men pushups, ladies run to back line)

Progressive or king of the court doubles

Scrimmage

written by osaez \\ tags: clinic, drills, sports, training, volleyball

After a great summer season this summer, I’m back to basics in my workout regimen. While I have been very pleased with my P90X results, I needed a change. I decided to order P90X+ not only to freshen and upgrade my DVD collection, but because I became excited about the titles “Upper Body, Total Body, Interval X” which sounded more well rounded routines altogether… and I was not disappointed.

I started today with Upper Body Plus.

This was a good workout. It moves quicker than the original P90X series. It runs for about 45 minutes. I noticed several things that I liked besides the shorter time. There is no boredom or repetition of sequences here. The routine appears to have fewer moves and longer time or reps per exercise so the burn is intense. It works all the upper muscles following a large to small muscle sequence (i.e. chest, back, shoulders, biceps, triceps) while also engaging the core. It has good rhythm and synergy throughout.

The combination of full upper body while engaging the midsection are sure to sculpt and build strength. If this is new to you, don’t worry, it will take sometime to get used to the speed and balance needed to perfect these new moves. But once you get it, you’ll be able to ‘dial it up’ to supercharge the burn and results.

Clearly, the longer sets are somewhat of a departure from the original series. But the time compression and lighter talking and relaxed coaching style by Tony will put this video on top of the list. Oh, and the music is exceptionally well adapted to the routine with an up-tempo clean rock score.

Upper Body review score: A

written by osaez \\ tags: exercise, P90X, p90x plus, sports, training, workout

Another good adult volleyball clinic today. A bit more relax since we covered some volleyball fundamentals, more specifically passing and serving. Here’s the routine with some of the tips for reference. Think ball control 24/7!

Warm-up

• Run (straight, side step, cross leg)
• Lunges in passing position (two court lengths)
• Squats
• Stretch (same as last session)

Conditioning & Skill Development

• On the line runs
• Plyometrics - lunge jump, squat jump, knee tug, frog jump
• Three’s company (A tosses B who sets to C who grabs and turns into A)
• Passing fundamental (put backspin on the ball) - always stay on ready or athletic position - roll forward (mini lunge) on ball contact - keep narrow arm swing - legs never come up (stay in ready/athletic position all the way)
• Pass and shimmy (left and right)
• Off the floor passing Blind passing
• Serving fundamental (floater) - needle point forward - stripes vertical - keep serving elbow high, toss ball low - step about 15 feet behind serving line and aim to back line on opposite court
• Serving and run (triples back row)
• Suicide hitting (men pushups, ladies run to back line)
• Progressive or king of the court doubles

written by osaez \\ tags: sports, training, volleyball