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Need help with box jumps.

Discussion in 'Strength & Conditioning' started by BCR, Jan 10, 2007.

  1. BCR

    BCR BIGASS!!!!

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    I think I want to experiment with box jumps to assist my squatting and for fun too.

    Just a single jump onto a box, no depth jumps or multiples.

    Most books or websites I see simply say to jump onto the box. Do I start standing, then crouch into the squat position and then jump? Or do I start static in the squat position?

    I'm assuming I start standing and crouch down until I'm parallel with the ground, then jump.

    Do I use my arms during the jump, or keep them still to put all the force on my legs?

    Any idea what I use for a rep scheme roughly? I know the box height will be different for each person.
     
  2. GLOCK23DK

    GLOCK23DK

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    stand next to box w/ arms at your side

    squat down, swinging arms back

    explode up, swinging arms forward

    land on box

    lather, rinse, repeat.


    5 sets of 6-8 GOOD box jumps should be good to start out with.
     

  3. DBradD

    DBradD

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    At the following link is a large group of exercise videos and slideshows. One of them is for box jumping.

    http://www.crossfit.com/cf-info/excercise.html

    As for reps, in CF, we usually do them in series with other exercises to try to meet Pukey the Clown during endurance workouts.

    For example, the painfest, "Kelly" which is five rounds for time of:

    Run 400 meters
    30 box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

    I don't know anythng about using these for strength training.

    I DEFINITELY don't know anything about doing them for fun! :rofl: :rofl: :rofl:

    DBD
     
  4. California Jack

    California Jack Millennium Member

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  5. BCR

    BCR BIGASS!!!!

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    Thanks alot for the info guys!

    Jack, I'm hoping I can stay commited to these. Or atleast try them.

    I planned on doing these outside and here in NH it will be pretty cold and snowy soon, but I also want to avoid getting sick. This damn dry air gets me all stuffed up real quick.

    So we'll see.

    I need to find a good starting height, and them plan on making some sort of adjustable box that won't break the bank.

    I might have to wait til spring to stick with these though.