Implementing Box Jumps: Explode Through Strength Plateaus

Whatsup fellow coaches and fitness professionals!

Let's talk about box jumps – the secret sauce to levelling up your strength game like never before.

It’s quite simple actually,

the ultimate expression of explosive power is jumping.
And as you might know, strength is measured in time and velocity, not in weight, so becoming more explosive might just be the missing link to destroying your long standing PRs!

Here are 5 reasons why you can’t sleep on
box jumps to get stronger.

1. Fast Twitch Fiber Recruitment: Box jumps are a powerhouse when it comes to activating those fast-twitch muscle fibers. These fibers are crucial for explosive movements, making them invaluable for anyone who cares about their strength gains.
   When jumping, the rapid extension of the hips, knees, and ankles demands a swift recruitment of these fibers, which then leads to a major boost in power output and performance.

2. Jumping Variations and the Law of Accommodation: One of the cornerstones of making lasting progress in sports is the principle of variation to prevent adaptation and stagnation. There are countless jumping variations to pick, from varying box heights to incorporating different jump styles. This constant variation challenges the body in new ways, circumventing the law of accommodation and avoiding plateau’ing in your progress to reach new records.
   Personally i have seen the most progress switching variations every 2 to 4 weeks, but i invite you to experiment and adapt to your clients needs and capabilities.

3. Loaded and Unloaded Box Jumps: While traditional box jumps utilizing only body weight are undeniably effective, and definitively a safer option for beginners, adding external resistance can take your training to the next level. Loaded box jumps, whether with a weighted vest, ankle weights, dumbbells, or other implements, ramp up the intensity, forcing the muscles to adapt to greater demands. This translates to increased explosiveness and strength gains that transfer seamlessly to other lifts and athletic goals.

4. Explosive Strength Development: At its core, box jumps are a fundamental plyometric exercise designed to enhance explosive power. The rapid stretch-shortening cycle of the muscles during the jump primes them to generate maximal force in minimal time, mimicking the demands of many athletic movements. This translates to improvements in running, jumping, lifting, and overall athletic performance, making box jumps a valuable tool for athletes in nearly every sport imaginable.

5. Injury Prevention and Rehabilitation: Beyond their benefits for strength and power, box jumps also play a crucial role in injury prevention and rehabilitation. Studies have shown that plyometric exercises like box jumps can improve neuromuscular control, proprioception, and landing mechanics, reducing the risk of common sports-related injuries such as ACL tears and ankle sprains. Additionally, box jumps can be used as part of a comprehensive rehabilitation program to restore strength, stability, and function following injury, helping athletes return to play safely and quickly.

Where to start?

Ready to elevate your strength training game? Let's dive straight into the practical side of implementing box jumps into your routine to maximize those gains.

Frequency and Volume:

• Aim for two sessions per week, at about 20 to 40 jumps per session.

• This frequency balances between stimulating progress and preventing overtraining, allowing you to easily add this to your regular training regimen.

As a Primer:

• Kickstart your workouts with box jumps to fire up your nervous system and activate key muscles.

• Example:
  5 Seated Box jumps @AHAP (as high as possible)
  rest 60”
  x5 sets

Using the Contrast Method:

• Pair box jumps with compound movements like squats, deadlifts or olympic lifts to improve force production and improve muscle recruitment.

• Example:
  5 front squats @75-85%
  rest 30”
  3 high box jumps
  rest 2-3’
  x5 sets

For Volume and conditioning work:

• Mix things up by adding them to your mixed modal workouts for more of a conditioning bias.

• Example:
  15 minute AMRAP
  3 Wall Walks
  12 DB Snatches @22.5/15kg
  15 Box Jump overs to 24”/20”

In conclusion, the benefits of incorporating box jumps into your strength training regimen are undeniable.
From fast twitch fiber recruitment to explosive strength development, the science behind this dynamic exercise speaks volumes.
By embracing strength principles and harnessing the power of box jumps, athletes can unlock their full potential and take their performance to unprecedented heights. (pun intended)