Big jumps for bigger lifts
When is the last time you went airborne?
I know you're all busy planning your next world record squat attempt or perfecting your deadlift form, but hear me out for a second—We’ve got a wild idea that will help you get to your strength goals.
I know what you’re thinking: "Box jumps? Isn't that what CrossFit people do when they're not flipping tires or climbing ropes?"
Why we use jumps in LSN training
Help you wake up! I don’t know about you, but I walk into the gym after a long day at work and it takes me a little bit to really get moving. Jumps are a great way to fire up both your nervous system and fast-twitch muscle fibers before some big lifting.
It teaches and reinforces your Rate of Force Development, ie. how quickly you can generate force. The more quickly you can accelerate a Deadlift from the floor or a Squat out of the hole will make that lift a whole lot easier. Jumps are the most basic form of that, you have to generate a huge amount of force to get your body flying through the air.
Here are our favorite kinds of jumps we use in the LSN programs:
Box Jumps
Simple and effective. I want to get as high off of the ground as I can. Step down onto another box to reduce some of the impact from jumping straight to the ground.
Seated Box Jumps
Similar to the Box Jump but you will start from a seated position, much like a Box Squat. You’ll have to generate power from even more of a dead stop
Broad Jumps
These lend a different stimulus and I feel like lead to a lot more hip extension. Go for max distance.
Depth Jumps
These are a little bit more advanced but aren’t anything fancy. You’re teaching your body to rapidly absorb force as well as output it. You will step down off of a small box (about 12”) and as soon as your feet land you try to jump as high as possible. Your goal is to spend as little time on the ground as possible.
So next time you’re about to skip out on your prelift jumps, grab a box, and give it a try. Worst case, you’ll look like a majestic flying powerlifter.
We have jumps before squat and deadlift day in the upcoming strength cycle of LSN Elite, Top Tier Strength, starting on Monday, 10/7. Join Us!