Does P90X Improve Athletic Performance?

P90X promises to help you lose weight, burn fat, and build muscle, but will it make you a better athlete?

We’ve all seen the infomercials for P90X and how you can get “shredded” by following the program. The infomercial highlights dramatic weight and fat loss, not unlike fat burner commercials like Hydroxycut. Of course, being the athlete you are, you’re always looking for the next best thing to provide that edge. Unfortunately, I’m here today to tell you that if you’re looking to separate yourself, P90X is NOT for you. Here’s why…

Move Like an Athlete

No matter what sport you play, I’m certain you’re mobile throughout practices and games. All athletes move, and to improve your athletic performance, you have to get out and move. Given you can perform the program in your living room, P90X doesn’t include a sprinting or agility program. In today’s sports world, speed kills, and the only way to get better at something is to practice it. Leave the program for the non-athletes on the couch, and opt for sprint work, body control, and acceleration instead.

Bodyweight vs. Lifting Weights

There are a couple of ways to become faster. Upon mastering running technique, your speed will plateau unless you build strength. By building strength using compound movements (cleans, squats, deadlifts, glute hams) your body will not only increase strength but will also learn to work as a total unit. This “neuromuscular coordination” is what will help increase your on-field performance.

The P90X program by contrast uses small weights, mainly your bodyweight, to get results. Granted, the use of bodyweight is great for beginners, but that’s not you. You’re the advanced athlete. Therefore, the body must be properly overloaded with new stimuli to avoid the plateau. Get a bar on your back or pull some weight off the ground. Not only will you see great strength gains, but your performance will improve as well.

Periodization

Don’t get me started. I’m a scientific person that uses percentages when writing programs. I realize that overload could be doing one more pushup than you did last week or moving one hand forward/back, but a pushup is not going to help you when it comes to trying to move a 200+ pound opponent. Pushups are part of my athlete’s WARMUP. So get your pushups done in the warmup, put some weight on the bar, and periodize your program to increase two things: your ability to move heavy weight and your ability to move weight quickly.

Losing Weight

The number one thing that people cite with P90X is weight loss. From what I know, there aren’t many athletes out there looking to lose weight. This should immediately be a red flag. If you’re looking to gain weight you need to forget about P90X and start looking at your nutrition plan. Even for those that may a bit overweight, why bother with additional weight room time? Rather, practice conditioning that’s relevant to your sport. I recommend intervals, shuttles, metabolic pattern runs, and stairs. Remember that intervals can be done on a bike, track, treadmill, hill, jump rope, and more.

Nutrition

Look closely at the fine print at the bottom of the infomercials and you’ll discover that all of these “transformations” occurred while following a rigid nutrition plan. I’ll be the first to tell you that nutrition is the number one way to lose, gain, or maintain weight. Even if your training program isn’t perfect, nutrition is what will get you the results you’re looking for. Are you eating breakfast? Are you eating small frequent meals many times throughout the day? Are you eating before bed? If you answered no to any of these questions, you need to review your plan.

Keeping the points above in mind, I’d urge you to think twice before hoping on fad workout plans like P90x. In reality, periodized workouts, a sound nutrition plan, and interval training are all you need to accomplish your training goals, while improving your overall athletic performance.

If getting cut and building muscle are what you're into, 1R would recommend the following supplements in addition to a periodized workout plan:

1. BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next level
2. Optimum Nutrition Fish Oil – These tasteless fish oil pills will help you burn fat, improve joint health, and reduce inflammation associated with hard training
3. Gaspari IntraPro - This post workout protein shake that's loaded with BCAAs, L-Glutamine, and Taurine, will help you recover, and build lean muscle, faster after workouts