Improving Box Jump

Bigger Stronger Leaner Competitive Bodybuilding
1

Looking for game changing exercises.

I would like some advice here guys or some ideas , if possible .
I have been trying for around 8 years or maybe more.

I weigh 15 stone 10 99kg and I am fairly overweight at least 40-50lb

at 5 feet 6 inches tall. I can maintain my strength quite well as I drop in weight.
I am 32 years old
Strength not too sure haven’t lifted in heavy in a little while.

But deadlift at best 215kg probably a bit stronger really 225/230kg maybe at my best.
Trap bar deadlift 240 -245kg . i could easily still pull 200kg , as I have been using offset dumbells a 46kg and a 61kg and the 61kg and a 90kg.
Bench 120kg x2 ? I could use the 50kg thick at the gym for a set of 5 . so quite poor I am better at about mid way weak at the chest.
Although I have done a lot of chest isolation work lately and lots of pushups from many different angles.
Overhead press at best 92.5kg much much lower now could probably do 75kg if I really tried.

My good exercise is the snatch and clean pull to sternum and above
140kg for sets of 3 for snatch pull
Clean pulls lower to belt and slighlty above 180kg but 160kg fairly consistently.

I give a fairly high percentage of lowish deadlift airtime.

Squat was probably around 200kg to parallel managed 180kg x10 to parallel level.
Front Squat is quite poor at around 130kg gave up due to a persistent elbow issue, which affected my overhead supports badly in a powerrack.

Broad jump was around 2.40m at best fairly strictly. I injured myself several times using wood to do these . I have mats now though.

It is not my only goal but I would like to achieve it and 3m standing broad jump or at least getting towards that.

I am looking for real game changing exercises that I might be able to incorporate. I haven’t really tried the glute raise /bridge with a barbell . Has anyone here got good results from it. I don’t want to try running or sprinting just yet.

Also does anyone know how to not get slight ab strains /sore abs after plyos , I feel perhaps my core is quite weak.

Also I feel I have gained a fair amount of hand strength lately from using dexterity balls/chinese meditation balls, so I may not have to rely on straps as much.

I have a bike , trx 3 dumbbells with appreciable weight , a trampoline , skipping rope, matting not barbell at the moment . I can make a makeshift platfrom to jump onto.
I have a bullworker , chest expanders (hard and easy) , bending metal , chin up bar, ab wheels (which I can no longer do) and a harder powertwister…

I have a 55kg concrete bucket that can be used for swings, I no longer do these though.

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bump

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That’s a lot of text and while I did read it I’m not really sure what you want from us. Can you make your question simpler?

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I am looking for an exercise that I might not have done (for instance the glute bridge with weight ) that could yield some good results . I could probably jump a little higher with a better platform In had confidence in but only to around 45inches from a standstill feet together.

I know losing weight is the simplest way but I was thinking maybe you guys know some unusual perhaps common exercise which would yield results.

I used to be jumper who could get quite high without being strong and having a run up, Now I am more of a power jumper .

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[quote]decimation wrote:
I am looking for an exercise that I might not have done (for instance the glute bridge with weight ) that could yield some good results . I could probably jump a little higher with a better platform In had confidence in but only to around 45inches from a standstill feet together.

I know losing weight is the simplest way but I was thinking maybe you guys know some unusual perhaps common exercise which would yield results.

I used to be jumper who could get quite high without being strong and having a run up, Now I am more of a power jumper .[/quote]

I don’t think the bodybuilding forum is the right place for you to be asking this… I won’t pretend to know the answer your question so I’m out!

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please guys I know there are some bright guys on here. Bodybuilders here know their stuff and haven’t always been bodybuilders.

i have noticed also that my right leg is significantly worse than my left leg and performs much worse on one legged box jumps.

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first I would fix that imbalance between your right and left leg. keep doing single leg jumps but put more mental emphasis on the one that is worse. You’ll notice you can jump much higher when both legs perform synergistically.

as for exercise recommendations, I would say power snatches hands down. from blocks right at knee height would be best but I always like to do them from the hang. Since practicing olympic lifts for a few months my high jump reached 33 inches, which isnt bad for a beginner

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joey do you mean your vertical jump or box jump, i have done a lot Snatch pulls in the past but not so many power snatches. I plan on doing some one legged squats to help bring it up. I used a lot of single leg work but have neglected it lately. I may try some one legged back extensions again and some one legged dumbbell deadlifts.

I have 46kg , 61kg and a 90kg , so even though I don’t have a barbell right now I can still do some stuff.

Does anyone find they get much out of weighted jumps of squat jumps in place I mean.

(I am saving up for some bumpers for the garage so I may be able to add the power snatches soon .

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x2

I think you might get more responses and better advice from the conditioning forum. I don’t know many serious bodybuilders that care about their box jump. Good Luck though!

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GAME CHANGER!!!

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I thought that but there doesn’t seem to be an athletic performance improvement section. Condition is more endurance work really . I just more people read this section.

To be fair vox jumps could result in more muscle growth for bodybuilders. It is one ways training the all important fast twitch. Thosw with the most potential for growth . A lot strongman use them in their training occasionally and they have some big claves and gastronemius.

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GAMECHANGER - I mean exercise that I haven’t tried before that could yield good results for me.

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[quote]decimation wrote:
To be fair vox jumps could result in more muscle growth for bodybuilders.[/quote]

No.

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Why not exactly? It’s ballistic exercise. do enough and will see adaption.

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[quote]decimation wrote:
Why not exactly? It’s ballistic exercise. do enough and will see adaption.[/quote]

Probably the same reason explosive pushups don’t yield big chests. Just guessing.

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[quote]decimation wrote:
Why not exactly? It’s ballistic exercise. do enough and will see adaption.[/quote]

Improving your box jump is a neurological adaptation. It is not the same kind of stimulus that activates hypertrophy in the muscle.

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OK I suppose I could be wrong I have been in the past.

I found a nice answer (very detailed ) to my question in this article.

http://www.pponline.co.uk/encyc/speed-t … ance-40806

It is from an athletic website.

Heavy eccentric big compound movements 100-120% and depth jumps and some very difficult reactive.

backwards and forward sprinting transitions , probably something like bounding back and forth over a low , then higher hurdles.