Dec 5, 2022 Different Box Jumps to Improve Your Strength & Conditioning
Box Jumps workouts are great to train cardio, speed, and power output. Additionally, these workouts can strengthen your lower body and core, improve your balance, and encourage better posture and mechanics.
Specifically, they help train your glutes, quadriceps, calves, hamstrings, and core muscles. These workouts aren’t about testing how fast you can bend your legs after you jump, but about lifting your center of mass. This means the higher your hips travel that you’re completing the exercise with more effectiveness. Sound mechanics are better achieved with boxes that aren’t a real challenge to jump up to for each particular athlete.
Just ask any high-level strength coach and they’ll tell you the correlation between athletes who can jump the highest during training and those who succeed during game time.
Below is an excerpt of different CrossFit exercises to incorporate into your workouts from BoxRox.com.
AMRAP in 10 Minutes
- 100 meter Row
- 10 Box Jumps (24/20 in)
- 200 meter Row
- 20 Box Jumps (24/20 in)
- 300 meter Row
- 30 Box Jumps (24/20 in)
- etc.
Add a 100-meter row after each round.
Betty Box Jump Benchmark (5 Rounds)
- 12 Push Presses (135/95 lb)
- 20 Box Jumps (24/20 in)
The Push Press develops shoulder strength and muscular development. Unlike many other overhead upper body exercises, the Push Press also utilizes the legs.
McGhee Hero Workout (30 Minutes)
- 5 Deadlifts (275/185 lb)
- 13 Push-Ups
- 9 Box Jumps (24/20 in)
Yack Attack — Box Jump Partner
- 5 Hang Power Cleans (135/95 lb)
- 5 Front Squats (135/95 lb)
- 5 Box Jump Overs (24/20 in)
Continue with this pattern, adding 1 rep to each movement every round.
» ALSO SEE: The Difference Between Hypertrophy & Strength Training
With a running clock, every minute on the minute (EMOM) perform 5 hang power cleans, 5 front squats, and 5 box jump overs. This work needs to be performed within a minute. Continue performing the prescribed work in the order written, adding one rep to each movement in every round.
To read the full story from BoxRox.com on these variations to add to your workout to increase power and strength, click here.
