Using the P90X With Powerlifting Workouts

Powerlifting and P90X could both potentially be seen as extreme methods of training. Powerlifters push themselves to their limits in the quest for lifting as much weight as possible on the squat, bench press and deadlift. P90X has less of a focus on strength, but does involve six days of intense training every week, combining different disciplines. Doing both at the same time is unlikely to result in optimal progress in either discipline, but it can be done if you want a mix in your training schedule.

  1. Schedule Clash

    • Classic, doubles and leans are the three versions of the P90X schedule, and while each is slightly different, they all involve six days of training per week. The workouts are either focused on two to three muscle groups; are cardio or plyometric-based, involve Kenpo -- a form of martial arts; or are just a yoga or stretching session. A typical powerlifting split involves training at least three times per week, with one workout each for the squat, bench press and deadlift and possible one extra accessory day.

    More is Not Always Better

    • One mistake those new to training often make -- and even some more experienced guys and girls -- is to assume that more training leads to faster results. This is not the case, however. By mixing the two disciplines, you run the risk of overtraining. Excessive training can lead to injuries, difficulty concentrating and even depression, warns Jessica Matthews of the American Council on Exercise. Look out for key signs of overtraining, which include decreased performance, a loss of appetite, disturbed sleep, overly sore muscles and headaches.

    Will Strength Suffer?

    • While P90X is based on solid principles, it isn't optimal for anyone looking to put on size or strength, notes coach Mike Westerdal of powerlifting website Critical Bench. The strength-based sessions are circuit-based and revolve around bodyweight exercises. Powerlifters use bodyweight exercises like chin-ups, dips and pushups as accessory exercises, but these don't contribute much to maximal strength on the competition lifts. A program like P90X does elicit a high calorie burn though, which could be beneficial for powerlifters looking to lose weight or move down a weight class.

    Making it Work

    • To make powerlifting work for you while following P90X, an effective option would be to perform your powerlifts on the strength-based days on P90X. For example, instead of working your chest, back and abs on Monday; shoulders, arms and abs on Wednesday; and legs, back and abs on Friday on P90X, you could do bench presses, dips and pull-downs on Monday; squats, back extensions and weighted sit-ups on Wednesday; and deadlifts, lunges and dumbbell rows on Friday. While P90X is designed to strip body fat, you need to make sure you don't go too low on your calorie consumption, as this could cause a loss of muscle mass and decreased energy and strength.