Adding Deadlifts to P90X

P90X is a home workout program designed by trainer Tony Horton. It uses the idea of muscle confusion to constantly keep your body progressing, maintain the challenge of the workouts and to help burn fat. Deadlifts are a different animal altogether, though. The deadlift is a powerlifting exercise, but can also be performed as part of a strength-training or sports-performance program. While P90X is designed to be performed as a standalone workout, it is possible to incorporate deadlifts into your routine.

  1. P90X Sessions

    • During the P90X program you train six days per week. These workouts are divided into a chest, back and abs, plyometrics, arms and abs, yoga or stretching, legs and back, and kempo, which involves kickboxing and cardio. One day each week is reserved for rest. Deadlifts mainly work your lower and mid-back muscles, as well as your legs, particularly your posterior glutes and hamstrings. Deadlifts fit in best on your legs and back days on P90X.

    Intensity

    • P90X is designed to be an intense workout and places a huge demand on all major muscle groups and your cardiovascular system. Because of the intense nature of P90X, it's important not to train your deadlifts too intensely. Doing deadlifts on their own can be enough to lead to over-training or cause injury, warns personal trainer John Alvino, as they're highly taxing on your central nervous system. You don't need to avoid deadlifts, but you shouldn't go above 90 percent of your maximum weight or train deadlifts for more than three or four weeks in a row.

    Variations

    • To tie in with P90X's theory of muscle confusion, change the type of deadlifts you do. When deadlifting, start with the barbell on the floor in front of you. Reach down and grab the bar, drop your butt down so your back is in a flat position, then lift upward until you're standing tall. All types of deadlift work your hamstrings, glutes, lower back and core muscles. Conventional deadlifts use a barbell and involve a bent-knee starting position, but you can also perform stiff-legged deadlifts that focus on the hamstrings, wide-stance sumo deadlifts that increase glute activation or deadlifts with the bar raised on blocks to target your lower-back muscles. Switch the type of deadlift you do every week, or stick with one variation for three weeks, take a break for a week, then choose another for your next three-week cycle.

    Programming and Considerations

    • Complete three to five sets of five to eight repetitions, leaving at least two reps in the tank on every set to avoid burning out. Exercise caution when adding deadlifts to P90X. If you start to feel particularly fatigued or notice the onset of any injuries, cease performing deadlifts and stick purely to the P90X plan. When including deadlifts in the routine, always warm up thoroughly with five minutes of cardiovascular exercise and five to 10 minutes of stretching and mobility drills, plus a few light deadlift sets.