P90X2 and the NASM OPT Model

As I was studying the National Academy of Sports Medicine's Optimum Performance Training (OPT) model, I could not stop thinking about how Tony has followed it in P90X2. It makes sense considering Tony worked Steve Holmsen, a NASM certified trainer, and Dr. Marcus Elliott of the P3 Peak Performance Project, while developing the program.

The OPT model is divided into three different levels of training - Stabilization, Strength, and Power.

The main focus of the Stabilization level is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination). The progression for this level of training is proprioceptively based. This means that difficulty is increased by introducing a greater challenge to the balance and stabilization systems of the body (think med balls and stability balls) versus simply increasing the load. The stabilization phase is the first phase because inefficient stabilization can negatively affect the way force is produced by the muscles, increase stress at the joints, overload the soft tissues, and eventually, cause injury.

The first phase of P90X2 is the Foundation Phase and surprisingly enough, it focuses on your foundation or attachment to the ground. The goal of the Foundation Phase is to help you create a solid attachment to the earth so you can do all other movements without compromising your form. I think a great example of this is the X2 Total Body workout. You're doing 1-arm chest presses on a stability ball, push-up side arm balance on 2 medicine balls, triceps kickbacks and bicep curls while in warrior 3 pose, and curls and presses while in 1/2 chair pose. All of these moves engage your core by using instability or forcing you to balance on one leg. And as Tony says, once you balance on one leg, you engage your core free of charge. I love working my core so these are some of my favorite workouts.

The second level of the OPT model is the Strength level, and it's divided into three phases - strength endurance training, hypertrophy training, and maximal strength training. The goal of the strength endurance phase is to enhance stabilization endurance while increasing prime mover strength. Hypertrophy training is designed to achieve optimal levels of muscular hypertrophy or muscle size. Maximal strength training is designed to increase the frequency of motor unit recruitment and improve peak force.

Phase two of P90X2 is called the Strength Phase. It builds upon the foundation you created in the Foundation Phase and adds more strength building exercises similar to what is in the original P90X. For instance, Chest, Back, and Balance (I prefer the MC2 name: Chest, Back and Balls) is push-ups and pull-ups, but with added instability. Instead of doing push-ups on the floor, you're doing push-ups on 4 medicine balls or with your feet on a stability ball and hands on one medicine ball. These exercises increase your strength in the prime mover muscles, but also keep your core engaged with the added instability.

The last level in the OPT model is the Power level. It should only be entered into after successful completion of the Stabilization and Strength levels. This level of training emphasizes the development of speed and power. The premise behind this phase of training is the execution of a traditional strength exercise (with a heavy load) superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics. The goals of this level of training are to enhance neuromuscular efficiency, enhance prime mover strength, and increase rate of force production.

The last phase of P90X2 is the Performance Phase and it includes "Post-Activation Potentiation (P.A.P.)." Tony worked with Dr. Marcus Elliott of the P3 Peak Performance Project on this phase. The below video shows Dr. Elliott and it explains the science behind P.A.P.



As Dr. Elliott explains, performing a strength based movement, such as a squat, followed by a power based movement, such as a broad jump or jump split squat, activates certain muscle cells that are asleep if the power move was performed without the strength based movement. By doing this, you improve your rate of force production, or the ability of muscles to exert maximal force output in a minimal amount of time. P90X2 has two workouts in this phase called P.A.P. Lower and P.A.P. Upper.

Besides following the OPT model very closely, P90X2 is based on the concept of periodization, or what Tony calls muscle confusion. Periodization is a systematic approach to program design that uses the general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury. Periodization varies the focus of a training program at regularly planned periods of time to produce optimal adaptation. This is why P90X and P90X2 have different phases and always switch up the workouts every few weeks.

While P90X is still a great program that will get great results, P90X2 applies more modern thinking in sports science. By following the NASM OPT model, P90X2 will not only get you into great shape, but also allow for better real-world functionality.