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Old 10-18-2009, 06:53 AM   #1
Jonathan A Wood
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Help with Box Jumps

I keep having this problem with box jumps were it just seems like I can't get any faster on them. I get to a certain point and my legs start feeling heavy. I have tried intervals and tabeta too but nothing really seems to help.

Any help would be great thanks in advance.
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Old 10-18-2009, 08:10 AM   #2
Diego Sommariva
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Re: Help with Box Jumps

How long have you been at them? Have you tried doing them weighted for some time and then trying unweighted? 4-5 sets of your maximum? How often do you do them?

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Old 10-18-2009, 10:26 PM   #3
Frank E Morel
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Re: Help with Box Jumps

start deadlifting or work harder on them. I remember rip talking about deadlifting making a huge difference on ones vertical jump. Perhaps look at ************ and see if he talks about it there. I wish i could remember the other reference that i have seen the relationship with the two.
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Old 10-19-2009, 07:35 AM   #4
Jonathan A Wood
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Re: Help with Box Jumps

Well I have been doing them for at least three months. The frequency is about 1 to 2 times a week. I have not tried them weighted yet but I did one rep max one time 4 weeks ago I got a 45in box jump.

However in the past 2 weeks I have only did them 1 time because 3 times in separate workouts I got two that point I was talking about with the legs feeling heavy and I missed 3 times. The cuts on my shins wouldn't heal up so I decided it was best to lay off them for awhile.
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Old 10-19-2009, 07:40 AM   #5
Jonathan A Wood
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Re: Help with Box Jumps

Sorry for the multiple post my computer only lets me write so much. About the dead lifting I have been working on that as well. I DL at least one to two times a week too.
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Old 10-19-2009, 01:28 PM   #6
Diego Sommariva
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Re: Help with Box Jumps

Quote:
Originally Posted by Jonathan A Wood View Post
Well I have been doing them for at least three months. The frequency is about 1 to 2 times a week. I have not tried them weighted yet but I did one rep max one time 4 weeks ago I got a 45in box jump.

However in the past 2 weeks I have only did them 1 time because 3 times in separate workouts I got two that point I was talking about with the legs feeling heavy and I missed 3 times. The cuts on my shins wouldn't heal up so I decided it was best to lay off them for awhile.
Ok, I was fearing you might have been overtraining them. Were you doing reps to failure or trying to reach a certain amount of total reps? As in 100 reps broken down in 4 sets of 25, for example. Grab a dumbbell or two and do as Frank suggests also. Deadlifts might not help with speed but if you can jump higher you can use less energy in clearing your 45 box and maybe that will help you speed things up eventually.

And get your shins protected next time :P


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Old 10-21-2009, 02:26 AM   #7
Blair Robert Lowe
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Re: Help with Box Jumps

John, we still don't what sort of reps and set you are using for your box jumps.

45 inches sound pretty good. How tall are you?

How fast and how many sort of depends on what percentage of your max BoxJump they are and your strength endurance.
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Old 10-21-2009, 08:06 AM   #8
Jonathan A Wood
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Re: Help with Box Jumps

I'm sorry I should have included reps. When I first started doing them with 24in box I did 10 reps from starting at 5 rounds working up to 10 rounds. After about 1 month I started to feel pretty confortable so I tried Jonescrawl work out (3 rounds of DL 115% BWx10 25 Box Jumps) the time sucked 8 mins but it was the first time.

From then I started including them in different WODS and also do 1 min intervals with 1 min rest on Fridays for 8 rounds. I would normally Avg. 21 jumps per min. The max I have ever completed in one round is 30 on a 24in.
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Old 10-21-2009, 08:10 AM   #9
Jonathan A Wood
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Re: Help with Box Jumps

Again sorry for multi post I'm 6'1 and my shins have finally healed up. I have also nailed some carpet to the top/edge of the box to help with future mess ups.
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Old 10-21-2009, 02:23 PM   #10
Blair Robert Lowe
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Re: Help with Box Jumps

Soccer shin guards work better than the bit of carpet will.

John, you are doing a helluva lot of box jumps. Are you doing that sort of reppage with the 45" box or 24" box.

I'll do a metcon wod 2nite with BJ and see what I can do per sec but 30/m sounds pretty good. Bare in mind, I'm only 5'+ so I should be able to cycle them faster than you.

Are you stepping down or jumping down? That will affect your cycle time.
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