box jumps

**dmill** · 07-10-2004, 06:02 PM

I have been doing box jumps lately as a part of a plyometric workout to increase my vertical.
I was using a 2ft. box and jumping onto it and back down. As soon as I hit the ground, I would explode back up onto the box. This worked well, except I wasnt getting tired or feeling any burn unless I did about 50 reps, 3x. I was told that this is way too many foot contacts and will not directly help with my vert. So, I moved up to a 3ft. box, and I did about 20 reps. This was a good workout, but still I was told this was too many foot contacts. A 3 ft. box is the highest box available at my gym. I don't know if I should continue to do 3x20 with exploding onto this box as soon as I hit the ground, or if I should jump up, wait on the ground, and the jump back up again. Or maybe I could squat down, jump onto the box and back down and repeat.

I also need help w/ my jumping program. I am currently doing this 2 times a week:
Squat jumps-5x5
Box jumps(3ft)3x10
Box jumps(3ft sqautting down)3x5
One leg box jumps- 3x5
Side to side box jumps-3x20

I did this today and didnt feel ****.

**Wanker527** · 07-10-2004, 06:08 PM

do jump squats. you'll feel THAT ****.

**dookie1481** · 07-10-2004, 06:14 PM

Originally posted by dmill
I have been doing box jumps lately as a part of a plyometric workout to increase my vertical.
I was using a 2ft. box and jumping onto it and back down. As soon as I hit the ground, I would explode back up onto the box. This worked well, except I wasnt getting tired or feeling any burn unless I did about 50 reps, 3x. I was told that this is way too many foot contacts and will not directly help with my vert. So, I moved up to a 3ft. box, and I did about 20 reps. This was a good workout, but still I was told this was too many foot contacts. A 3 ft. box is the highest box available at my gym. I don't know if I should continue to do 3x20 with exploding onto this box as soon as I hit the ground, or if I should jump up, wait on the ground, and the jump back up again. Or maybe I could squat down, jump onto the box and back down and repeat.

I also need help w/ my jumping program. I am currently doing this 2 times a week:
Squat jumps-5x5
Box jumps(3ft)3x10
Box jumps(3ft sqautting down)3x5
One leg box jumps- 3x5
Side to side box jumps-3x20

I did this today and didnt feel ****.

That's a hell of a load on your CNS. What is your 1RM squat and deadlift?

**hyp3r3xt3nsion** · 07-10-2004, 07:12 PM

i've never really understood how jump squatting can be safe on the knees in the long run. i guess it is since it's encouraged, but still don't see how.

Originally posted by dookie1481
That's a hell of a load on your CNS.

big bump

**jamal44** · 02-08-2016, 04:57 PM

Hey, I also started doing box jumps to increase my vertical. I found doing lateral box jumps have helped me greatly since I usually only train in the frontal plane, but for athlete's it is important to work your lateral movements. I found this video which demonstrated it quite well. There was a new training channel on youtube, they primarily run athletic combines that's how I found out about them. The channel is called Check My Athletics they have a training series if you watch thier box jump video the demonstrate it nicely.