Box jump workouts can be the answer you’re looking for if a boost in cardiovascular endurance and a pair of well-built legs is what you’re in the market for.
This high-intensity exercise can be scaled up and down with a versatility of variations that literally keeps you on your toes.
Box jump workouts stimulate the effects of power training, balance proprioception, and over time, will turn you into a jumping beast with a muscularity that shows for it.
The intensity of a full hour of box jumping should not be taken lightly. This form of exercise should be carefully moderated so as to avoid overtraining.
The metabolic and mechanical stress can lead to quite the opposite results if not met with adequate rest and recovery days.
This can lead to your developing symptoms of overtraining, which in severe cases can even compromise your immune system and lead to atrophy (muscle wasting)
Lack of recovery also opens you up to more potential injuries.
As dire as this may sound, it shouldn’t be a worry if you are mindful and strategic with your training. Not many people will even be able to take box jump workouts to this extreme, but we thought we’d lay it out for you.
This article will only focus on the benefits of box jump training and how you can incorporate the various versatile movements for a trimmer, stronger and more functional body.
Box jumping is also a relatively more engaging and immersive fun way to train, making the hours you put in seem like minutes.
Without further ado, let’s jump in, or rather, jump on some of the benefits of box jumps by exploring some cool and creative box jump workouts.
The standard box jump. Using a low to medium height box.
Simply stand in front of the box with your weight focused mainly on the forefoot and slight flexion in the knees at all times. Now jump up to the top of the box, and upon impact, engage in a shallow squat which will act to dissipate impact forces.
Once force is broken, hop back downwards or simply step back if you have any sensitivity to impact.
A next-level exercise with the famous burpee added to the mix.
Initiate the exercise with the standard up-down. On your downward/returning phase, bend down in front of the box, touch the floor and extend your legs backward to sprawl into a burpee.
Jump back up and be in a position to begin again.
Starting with your right leg on a low height box, left leg on the ground positioned to the left of the box, boost up and sideways onto the box.
At this point, you switch legs so that your left is now stepping on the box and your right touches the ground to the right of the box.
Similar to the lateral shuffle, but this time you have both feet off to one side of the box on the ground.
Let’s start on the left side of the box. Simply jump sideways as you would with a standard linear box jump.
Once you land on top, engaging that ever-important shallow squat, of course, hop or step off to the other side (right side).
From here, hop up to your left again to repeat the process in the opposite direction, completing one rep.
While standing in front of the box rapidly tap one toe on the box with the other remaining firmly planted on the ground.
Switch feet and repeat the process in rapid succession.
If done correctly, this box jump workout will count as a HIIT workout.
Because of this, we suggest you don’t count reps, but rather, work on intervals.
30 seconds on and 15 seconds recovery at maximum intensity should be your goal. Cycle this interval four times for each exercise and circuit the whole workout at least 3 times, but no more than 5 times.
Box jump training is a great way to engage your power and cardio in one go.
It's also very versatile with just one piece of equipment required, equipment which can easily be substituted by any number of structures, even in nature.
Remember to be sure of your injury status or chronic conditions such as arthritis due to the relatively high impact nature of box jumps.
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