J.D. Crushing 50 Inch Box Jumps- IronAthletes.com

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Power Box Jumps

Box jumps are an effective exercise for both conditioning and/or for power development. In this article, we will learn about box jumps for power. There are several benefits to power box jumps. They are:

1) They allow you to perform a power workout without loading your spine. Typical strength and power workouts involve barbell squatting and performing various pulling exercises. These are effective techniques but as they say, "Too much of a good thing is not a good thing!" It is important not to compress your spine several times per week for 52 weeks per year. A box jump offers you an effective alternative. This can decrease the risk of injuries and overtraining while giving you a unique and effective power training effect.

2) They allow for maximal power expression without requiring a large impact. When you land on a high box after your jump, there is little impact. This is because there are only a couple of inches from the top of the jump to the actual landing on the box. Having a large impact (like most jumps do that require you to land on the floor) does create a training effect of its own but just like in point #1; you need to balance training stress and adequate recovery to make rapid progress and avoid injury. This exercise gives you the opportunity to do that.

To develop power, you should keep your reps (jumps) in between 1-5 per set. Start on a 10-15 inch box and continue increasing the height until you are at your max for the rep range. Make sure you do this exercise while in a fresh state (i.e. at the beginning of your workout). Follow this protocol once per week (in addition to your training routine) until you can no longer make improvements. When you stall out, it is advantageous to take out the box jumps and vary your routine. You can always add them back into your training sessions in the future.

Best of luck to you!
John Alvino

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[TheSnowy123]

Nice jump! That takes a lot of power