What's going on Nation? Today
I want to share [with] you guys two tricks to help you instantly increase your box job now
If you've never done a box jump before or a little shaky [on] your form check this video out first over here
It's going to teach you proper form when doing a box jump if you want to see my current PR
You can check that out over here because it's 52 inches I'm pretty proud of being able to do that and I utilize the two
Tricks I'm going to share with you guys today in order [to] be able to jump this high and break my old PR
Which was 51 inches and one inch might not seem like a lot to you guys
But once these plates start stacking up higher and higher an inch might seem like a mile
So the first thing you need to do especially when trying to break a PR and obviously this applies to both
Trying to break a PR to jump higher or just jump high in general is you need [to] first build
Confidence, confidence is everything when it comes to a box jump also need to make sure you have good proprioception
Which is basically your ability to know where you're landing
Without looking when you perform box jumps and you start jumping higher and higher you can't be looking down
Expecting to get your body as high in the air as possible whenever you do a box jump
You're relying on both your own strength to push off the ground
but also a little bit of momentum
By throwing your arms in the air if you're throwing your arms in the air looking down it is going to affect how high you
Actually jump so first we're gonna build confidence by breaking down that barrier
between
visually seeing how high the box is and
Physically knowing how high it is and the way you do that is actually very simple and it might seem silly to you guys
But once you try it it's going to really help you up and all you're going to do is climb on top of the box
So just climb on top and see what it feels like to stand up here and see how high you
Actually are then I also want you guys to
practice your landing which is going to be like this and sit here in this landing and
Visually see how high you are and get a physical sense of how high you are
Because as you start to climb up and down a few times
this box isn't going to seem as high as it was the first time you threw the plate on top and looked at
because for me personally as I start the box jump as
The plates get higher and higher close to my chest and neck I get intimidated
so what I like to do is like climb on top that helps me break down that barrier
So that when I go to attempt to jump
I'm able to jump right on top no problem
So confidence is key and to break down that barrier just climb on top of the box and the second thing
I want to show you guys is all about the jump itself every inch you can get is
crucial to your ability to stick that landing and
I notice with a lot of beginners because the box is so low when you first start, you know
Something like how you jump in land as opposed to where your knees
Placement is going to be might not matter that much
I'll show you what I mean a lot of you guys will jump in the air and
Land like this with their arms forward like you're supposed to but their knees are into their chest and what ends up happening
Is as you jump higher and higher like this
Obviously, you're trying to get your legs as high as possible
So if you jump really high and you land in your knees, it's going to push you backwards
It's going to throw off your center of gravity
what you want to do is jump in here and
Land with your arms inside of your legs like this
And by landing this way I have a better center of gravity
I actually am able to get my feet a lot higher off the ground
and I can show you guys that just by standing here and doing this and
Then doing this there's a clear difference. I'll do it over here one more time
You guys can see so I'm going to jump in the air this way
Or I'm going to jump in the air
This way okay. It's a good two or three inches difference in my ability of my legs higher in the air and also
when you start jumping really high
you might not always land in the middle of the plate you might start lately close to the edge like this and
so if you can't get that center of gravity
moving forward you're going to fall backwards and you can hurt yourself
and we don't want that to happen so as you start to get better at Box jumps
Just make sure when you're jumping that you're landing
like this
Now if you want to program them to help you jump higher in general
I want to give you the program that I like to do
I actually include box jumps a lot of my
and if I'm trying to work
Specifically on increasing my max the circuit that I like to do is
I'll incorporate a block jump into my weekly circuit so two or three times a week and then for the first week
What I'll do is 'll jump as high as I can four sets of 15 repetitions
I usually do like three or four rounds of that, so for me
This is high enough where I can do a set of fifteen about 45 inches, and that'll be week one
I'll be working with this on week, two
I'll actually probably cut this in half or bring it down to about here
And I'll start doing box jumps with the weighted vest on and usually I use about 25 to 30 pounds in the weighted vest
Obviously having an actually 25 or 30 pounds on me and I won't jump as high as this
but it's gonna attack the box jump in a different way and build strength the strength that I need you to jump higher if
You don't have access to a weighted vest
You can use something like a backpack or wrist weights, but I wouldn't recommend using ankle weight
It's never good to have
weights around your ankles when you jump because it can cause some separation in your knee you really don't want to go there
and obviously if you're going to have a backpack on you're changing that center of gravity, so
Some people I've seen actually put a little bit of weight in the backpack on
Their back a little bit of weight a backpack on their front
kind of even it out
But obviously the best thing you can do is to get a weighted vest because that's how they're made
Weights in the front and weights in the back now
I'll do that on week two, and then on week three what I like to do is I'll actually
Increase the height from week one
Maybe like two three four inches Max
Then I'll try to do three or four rounds of five jumps in a row only because at five jumps
I'm still building that strength
I need to jump higher so I can then attempt to do my one rep Max again and
Hopefully break 52 inches
I would like to be at 53, 54 soon, but it's processed and we'll get there
So I hope you guys enjoyed my two tricks to help you
Instantly jump higher and if they help you let me know in the comment section below and as always guys
More good stuff coming soon. See, ya