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Tip: Box jumps to conditioning

Should you make boxing jumps for conditioning?

I have mixed feelings about this topic. For the first ten years of my career, I coached professionals and amateur athletes at a high level, and the weight trainer in me hates using an exercise for a purpose other than that for which it is intended.

High Refreshment Olympic Elevators High repetition jumps are at the top of the list. It's not so much because of the increased risk of injury (though it can be a problem), but because it's like hitting a nail with a screwdriver.

Jump's main advantage is to increase energy production and jump height. This works best if you make every effort ̵

1; try to jump as high as possible – or at least 85-90%. And a total jump is very stressful for the nervous system. It's a maximum effort, just like a heavy squat. For this reason, very high repetitions are counterproductive for the main goal of the exercise.

First, if you have very high repetitions, you will never make maximum effort. They just jump high enough to reach the box and save energy for all repetitions. They never jump "strong enough" to increase power production. You also learn bad motor habits because most jumps are done in a depleted condition.

As a strength trainer, my answer is that using box jumps to conditioning is a big no. It's like sprinting with an 80-pound vest with the goal of building muscle. I'm not saying it will not work, but it will mess up your running mechanics and slow you down.

But what if you are not an athlete?

And what if your goal is to reach it slimmer, not jump higher? What we need to do is examine box jumps with high repeatability and assess if the risks outweigh the benefits.

I believe that explosive work like jumps and sprints will make the lower body harder, leaner and tighter. I have seen it again and again. I can not explain exactly why. It could be an increase in muscle insulin sensitivity (some studies suggest) or the fast-twitch fibers that are more superficial. The effect, however, seems to be real.

So high repetition box jumps are an inferior form of explosive training, but it's still explosive training, so I do not exclude their potential impact on leanness

I've trained many athletes and suffered many injuries Box jumps seen. "But I have never been hurt!" I'm sorry, that was and is never something that proves that something is not dangerous.

Splints due to the absence of the box are common: people land too close to the edge of the box and slip out. While most of those who do so have only a superficial (but very painful) injury, some may actually cause structural damage to their tibia.

That was my case 20 years ago, when I was preparing for the National Weightlifting Championships box jumps as an activation exercise. I hit my shin hard and had to miss two weeks of training.

The other source of injury is the landing. We've seen top-class CrossFit athletes in much better shape than you or me. They tear their Achilles tendon when landing boxing jumps. I also saw knee injuries.

You see, when you land from a 20-24-inch fall (height of a normal box), the power during the absorption phase is at least 4 times your body weight and can be as high as 6 times.

If you weigh 130 pounds, that means at least 520 pounds of force on your knees, hips, and ankles. The risk of injury is therefore given, especially since most people do not focus on the landing phase of a jump.

The risk of injury is not likely to be as high as internet experts say, but it's still higher than most exercises you could use instead.

  Prowler Workout

A Better Way

Prowler / sled sprints or hill sprints would likely lead to the same results: In fact, Prowler sprints are one of the best ways to make a woman's legs lean and hard do.

But if you want to use box jumps, and do it the clever way: do not do it for speed or for very high repetitions, but you can still embed it in a Metcon format mple: [19659003] Four Rounds:

  • 10 Box Jumps (10 is the highest I would go) Note: [2] Stay two seconds on the box and two seconds on the floor (so as not to jump in) falls and landings); Focus on the right landing mechanics both on the box and on the ground.
  • A 250 meter series
  • 20 Russian kettlebell swings
  • Rest 1 minute and repeat 3 times. [19659029] You still benefit from blasting and significantly reduce the risk factor.

    Question of Strength 53

    8 jumps for more power and sportiness

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