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Exercises Movements, technique & proper execution

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Old 08-04-2007, 12:51 PM   #1
Ryan Heck
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Is stepping up a substitution or a variation of box jumps (i.e. is doing Kelly with stepups count as RX'd)?
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Old 08-04-2007, 01:39 PM   #2
Corey Duvall
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It is not as Rx'd but is as close a substitute as you can get. You are moving your body the same distance, however doing it at a lower speed. With the people I train I will switch between a step up and a low box jump. The step up is a good exercise to increase your range of motion and strength, and a box jump is great for explosive strength. Use both, as they are great in their own ways.
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Old 08-04-2007, 02:24 PM   #3
Kevin McMillan
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as far as any subs go yeah it works. you would have to up the intensity, cus like corey said, yur doing it at a slower speed. personally when i dont have a box i do squat jumps, squat and jump up driving arms straight up in the air, this is a bit better a sub since you working on explosion and keeps your METS up
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Old 08-04-2007, 06:34 PM   #4
Ryan Heck
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Linc. brought up the point that step ups are the same work over time (body weight up the same size box) as jumping. Less power, but same workload.
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Old 08-04-2007, 11:26 PM   #5
Veronica Carpenter
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I agree that step ups are the same movement, therefore working the same muscles as box jumps. BUT, if you're focus is power, stepups are not plyometric. You'll build strength but not power.
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Old 08-05-2007, 06:34 AM   #6
Kevin McMillan
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thats why i feel tuck jumps are more appropriate of a sub, thanks for puttin it into the words that i could not find veronica
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Old 08-05-2007, 08:47 AM   #7
Lincoln Brigham
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Veronica brings up a good point. In general I'd rather see someone use a lower box and jump than use a higher box and step-up. But not all the time - using a box that is the prescribed height for the workout ("as Rxd") is good for confidence. It makes the trainee feel that "hey, I may not be real good at this but at least I can DO the workout as prescribed." Eventually they work up to doing some of the reps as a jump, some as a step. Then they work towards doing all of the reps as a jump. It's a stepping stone, no pun intended.
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Old 08-05-2007, 03:46 PM   #8
Veronica Carpenter
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You're welcome Kevin.

We used to just stack bumpers to varying heights for "box" jumps - small steps at a time, gradually building up. Unfortunately not all of us have access to that many bumpers.
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