Box Jumps - JP Fitness Forums

Jean-Paul · 12-19-2005, 12:19 PM

This is another of those exercises that I see people writing about but I never actually try. I know that I can broadjump flat-footed pretty high, but today I decided to find out just how high. Here's what I came up with.

BTW, I am 5'9" and 184 pounds. The highest attempt I made today was 50 inches. I don't know how that compares to actual athletes (maybe Dos has some input on that). Basically, for my height, it is about chest level. I nailed it pretty soundly. I can only move up in 2" increments since I was using my risers and step from the "step" class, so my next attempt will have to be 52", which may be more than I feel like biting off right now.

It's amazing how easy it is to psyche yourself out for those! My training partners wouldn't even attempt a jump once they hit a certain level. I will try to get some video taken of it this week and post it. I could always use some advice on my form from our resident pros... Maybe I can eek out a few more inches!

Mahler · 12-19-2005, 12:51 PM

Wow! I am impressed.

Nice going, JP.

Mahler

Newlife · 12-19-2005, 01:26 PM

Yeah, but can you deadlift 400lbs???

LOL. Great job.

Irishdazza · 12-19-2005, 02:22 PM

sounds interesting...make it easy for me, what are the dimensions of a Reebok step?

Jean-Paul · 12-19-2005, 05:16 PM

50 inches is 4 feet, 2 inches (standard reebock step with a really tall stack of risers). On my body, that comes midway across my chest. I don't recommend using the step risers like I did, BTW. I had my partner stabalize the step for me. I would prefer true plyo boxes, but don't have them at the moment.

My partner joked that I could jump and land flat-footed on the head of a dwarf. Made me picture Luigi Mario chasing Donkey Kong up the building! I just need that funny little sound when I jump. [img]smile.gif[/img]

Irishdazza · 12-19-2005, 06:41 PM

Thanks JP, but I meant how many to make the 50"?

Phaedrus49er · 12-19-2005, 06:44 PM

FIFTY inches??? Dude, you are da man. I'm doing well to hit thirty. Yet another benchmark to aim for [img]smile.gif[/img]

hard_rox · 12-19-2005, 08:03 PM

nice going JP!!! Very impressive. Now youve made me start thinking of things to build for jumping on top of.

Jean-Paul · 12-19-2005, 08:56 PM

Wow... I didn't feel like I hit my legs that hard during the workout, which consisted of about 6 sets of jumps. The first two were set at 42" for sets of 8 jumps, then 44" for 5, 46" for 5, 48" for 3, and finally 50" 1 (failed my first two attempts, then psyched up, turned the music up real high, and NAILED IT). But now, 11 hours later, my legs feel shakey and fatigued all the way down to the bone. The jumps were high, but I wasn't pushing anywhere near failure. I finished it off with 5X5 on glute-ham raise. I feel worn out from head to toe though, as if I worked my whole body!

Going to get some video on my Friday workout to post up here. Maybe I'll shoot for 52", but I doubt I'll be able to get it. I was working at the peak of my ability this morning.

Irish, each riser raised me by two inches, and the last platform raised me by two inches, so I think that means that I had about 24 risers on each side, or something like that.

Dos, are there any formulas or ratios for what you should be able to jump in relation to your height? I would like to find out where my jump falls (no pun intended).

One unpleasant part of my workout was on a failed jump at 48"... Isaiah (one of my employees) was standing behind me at that point to catch me if I fell back, and on one jump I did, and when he lurched forward to catch me all he wound up doing was whacking me HARD on the nose, giving me a bloody one. One good hit like that reminds me of how much I would NOT want to be a UFC fighter (I just recently got hooked to it, thanks to Kuri). It almost took the wind out of my sails, but I bucked myself back up and got back in the game. I have a lot more respect for them, considering they take hundreds of hits to the face, and most of them much harder than that.

diamondpete · 12-19-2005, 11:06 PM

Good job JP, would call you super mario but that one's been taken by a guy in Pittsburg.

I would like to see a video though... you know proof...

lol

Peter

Bill Hartman · 12-20-2005, 07:10 AM

JP,

For comparison, here's a clip of Ato Boldon doing a 5'4" box jump

http://www.atoboldon.com/video/video.asp?id=11

Bill

Jean-Paul · 12-20-2005, 08:09 AM

Wow! That was impressive. One difference in technique with me is that I was doing it without the walk-up and loading jump. I just started flat-footed, squatted and jumped. Even still, with the extra spring I doubt seriously I could do another foot!!! I might eek out another inch or two at best.

Jean-Paul · 12-20-2005, 08:18 AM

Okay Bill, you've inspired me. I had no goal in mind or ideal jump when I originally posted this. I just wanted to see if it is considered a good jump. Now I have a goal, which will help me have some direction to my training. I am going to shoot for a 5' box jump (10" to go!!!).

AF-Temp · 12-20-2005, 10:07 AM

How do you plan to train for something like that?

Jean-Paul · 12-20-2005, 10:29 AM

Well, I guess the best way to train for higher jumps is to alternate training my jumping muscles (glutes, quads) with exercises like squat, clean, DL, with training by actually doing jumps, and gradually trying to raise the height of my jumps. Even when I was skinny I was a good jumper though (or maybe not after watching that video Bill just posted). Maybe Bill or Dos (or any of our other esteemed experts) can suggest some protocol that is more focused.

It has been an interesting week though, finding out what my limits are in various lifts or challenges. I was inspired by everyone in this forum, so I am really greatful to have a place like this to motivate me and support me.

AF-Temp · 12-20-2005, 10:43 AM

Yeah, I'm in the middle of a revamp of my workout routines. I need to train for different goals than I've had in the past, so it'll take some work to figure out what works. Short version is it looks like there's a good chance I might be getting a job with a federal law enforcement agency... which is awesome but I want to max out the fitness tests. I basically need to train myself to do about 100 pushups, 100 situps, 25 pullups, a 2 mile run in about 12 minutes, and work on a 300m sprint time too.

My dilemma here has been how I work those goals in without neglecting weight training and strength. How often is too much working out? How many times do you do weight vs training a specific event. Your box jump goals seems similar in that you're training for a specific goal (height in this case, vs numbers), but it looks like you'll put it into a bigger workout routine. I'd be curious to see what you decide to go with when you come up with something, if you don't mind posting it.

Chris Correia · 12-20-2005, 11:02 AM

JP: That's a hell of a jump. Might you fall into a mesomorph-fast-twitch-kind-of-guy classification?

AF: I think it was Bill H who posted some input a while back for someone who was going to be taking a federal law enforcement test. I can't recall his advice, but a search might get you those posts.

Personally, when trying to get myself into condition for particular martial arts events (not competition, but weekend camps, etc, where we'll have to do a whole bunch of exercises and drills), I find the weight training is not all that helpful, and can get me too worn out to work on the event-spefific stuff. What I mean by that is that if I'm training to be able to do 100 pushups, 100 situps (that's all?), etc, the best way for me to get there is to train that stuff, and not worry as much about the weights.

Jean-Paul · 12-20-2005, 12:01 PM

Quote:

JP: That's a hell of a jump. Might you fall into a mesomorph-fast-twitch-kind-of-guy classification?

Thanks! Yeah, my makeup is mostly fast twitch for sure. Just not big (dang it!). Actually that doesn't bother me. I don't want to be any bigger than I am. Although I have not been following a strict diet for the last few months, nor been able to train like I have wanted, I am satisfied in general with my body, and my abilities. I am NOT happy with my injuries though. If I had had this perspective as a younger man I would not be paying for the sins of my "indestructable youth" now.

Bill Hartman · 12-20-2005, 12:12 PM

JP,

You need to figure out what your limiting factor is in your jumping to improve your jump the fastest.

I could be as simple as coordination and technique assuming you haven't been doing a lot of jumping lately.

It may be maximal strength or strength-speed.

It ma