box jumps/ weight

[leatherface]

I was thinking for a good variety, what about trying to do box jumps with weight(a barbell + ), and when your on the box, squat, and jump back off. That sounds like it would help with your vertical as well as being a good change up, if it isn't too hard on your knees. What do you guys think?

 

[PolishHammer1977]

I have a 40+ vert and I never used weight on my box jumps.
I was never advised to use weights on box jumps either.
How high of a box can you clear for sets of 10 now?...Inches?

 

[coolcolj]

jumping on a box with weights is not a good idea - I found out the hard way when my toe clipped the edge of the box

Jumping off a box with weights - not hard on your kneees? hmmm sounds like danger to me!

Risk vs benefits.

Jump squats are better - works on both stretch reflex, eccentric strnegth and jump explosion together.
Also been experiemnting with jumping box squats - with no weights - takes the stretch reflex out of it.

 

[leatherface]

Alright sounds good then, ill ditch that idea. When i switch up my routine maybe ill just incorporate jump squats and box jumps. When you do jumps squats, is it ok to use high weight and low reps(3-5) ? Also for box jumps, is there any recommended rep/set/rest scheme? thanks alot you 2, i appreciate the help

 

[coolcolj]

Alright sounds good then, ill ditch that idea. When i switch up my routine maybe ill just incorporate jump squats and box jumps. When you do jumps squats, is it ok to use high weight and low reps(3-5) ? Also for box jumps, is there any recommended rep/set/rest scheme? thanks alot you 2, i appreciate the help

use no more than 15-30% of your 1RM. Start with just the bar and work up. Speed and explosion is more important than load
Infact even high level athletes rarely use more than 60-100lbs
No more than twice a weak, start with once a week.

stick with sets of 3-6. just do 18-24 total reps. You you can do 6 sets of 3 with heavier loads, or 3x6 with just the bar (45lbs) for more speed and jump endurance qualities. More reps, more rest time like 3mins, less reps you can use 1min for 3 reps.

keep the heels off the ground, keep ground contact time as low as possible and jump as high as you can, point toes down and keep elbows pointing downwards. Baiscly use the same depth as your jump. Put a towel or pad on the bar - you will need it

 

[leatherface]

Awesome man thanks so much. If anyone has a video of this, i post would be great. I'm pretty sure i have it down now, but seeing it done couldn't hurt. Once again thanks alot CoolColJ

 

[leatherface]

While I have this thread going let me bother you some more lol. Right now im doing regular squats 5x5 then box squats 3x3, i need to change this up a little bit soon, and i would love to increase my vert. So what would you recommend? Out of Regular squats, box squats, breathing squats, zerchers, jumping squats and all that Ill do box jumps when i start up plyo's again soon.

 

[coolcolj]

here is me doing jump squats a long time ago, and I'm landing on my heels there
I should do a new one with the heavier weights I'm using now.

1.2megs - right click on link and save as before vieiwng thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquats_18Nov2002.mpeg

How about jumping box squats? same deal as jump squats - start with bodyweight first, sit on a box, angled forward 60 degrees, knee angle >90degrees. explode up and jump, land sitback and repeat.

Still need to do your heavy squats, as these are more accleration training.