The box jump is not a cardio exercise 😱🤯 Here’s why!
ฝัง
- เผยแพร่เมื่อ 21 ส.ค. 2024
- Just a personal trainer out here trying to save your knees and ankles from getting busted from your set of 60sec box jump AMRAP.
The box jump is not a cardio exercise.
If you want to do cardio go for a run, go for a swim, go for a row or a cycle but bloody hell… do not box jump.
It’s a plyometric/explosive exercise that should only be done for a small amount of reps, 1-6 reps is pretty much the rep range you want to use, with a large rest period to recover the explosive energy system (ATP system).
Instead of focusing on how many you can do in a minute, focus on how high you can jump.
That’s a much better goal with a much more productive outcome.
Next time you’re in a group class and you have to do box jump AMRAP for 60sec, you now have permission to leave the class 💨
You’re welcome 😎
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Let's go!
I agree 100% I blame CrossFit for turning box jumps into cardio
The definitely hammered it!
CrossFit...nothing but injuries if that's what your goal is!
Crossfit turns everything into cardio.
@chazmuska shock...you can get injured doing sports who'd ha e thought it. You can also get injured playing football, doing gymnastics and skiing.
@@brockashbycrossfit hasn't turned box jumps into cardio....an endurance exercise yes.....and there is nothing wrong with that.
You have some serious hops 😮
Cheers 🍻
I used to box and we would do the first one for three minutes straight, my stamina is insane and I never got injured. I rather believe my old trainer who was a marine and a professional boxer.
you're one of the lucky ones
I agree the first one has its use for building stamina 100%. For the purpose the box jump is intended though you should be trying to get higher n higher for more explosive muscle power. They are essentially 2 different exercises. The first does also give you that quick rebound action when you jump back and is working the muscles and tendons in different ways to send your momentum back the other way. Both have their uses.
You can do box jumps some days for explosiveness AND some days for cardio!
They are not a cardio exercise. That's like saying, let's do running for building muscle in your quads. You could do it, it just won't be effective!
@@brockashby The purpose is not built muscles but cardio or explosiveness in this scenario.
If someone loves do some cardio with all exercises without running what's the problem? Just do what you love! 🤜🤛
@@giorgostsamadiasItd be interesting looking into how athletes use these exercises. I could see the value in training jumps focusing on cardio and form to improve endurance performance, and doing full output to train explosive performance.
@@brockashbythat’s an unfair comparison. You can use box jumps for cardio. Do you consider jump rope cardio exercise. No one gonna jump 50 inches at the start let people build up
finally a legit fitnes video
Follow me for many more!
I tried to do it how you showed me but I’m struggling with teleporting to the ground between reps
😂😂😂
Here have my like
a good advice is not to focus so much on box height, but how high you are actually moving your body, the first box could have the same effect if you land with straighter legs and a full power jump
Depends on what you're training for, good perspective.
Doh. Well cross fit has got me doing them. Now, slow it down, up the height, and recover.
Yes!
I thought I was doing it wrong (based on the first example), but it turns out I just can't jump that high yet lol.
SOON!
The whole point of a box jump is that its low impact compared to normal jumping… So jumping off the box back onto the ground seems counterproductive
Agreed. Put a smaller box beside it and step down!
I think it’s .1% of people who could jump that high !! Great effort ! At 65 I don’t think so….
No need to jump this high. The main point is box jumping is not a cardio exercise!
I believe you. You are next level good !!👍
That’s exactly why my leg is fucked up now
You're not the only one. Sending you love! Hows the recovery going?
I disagree with this as a general statement. You have to remember everyone is not training for the same reasons. If you are an athlete and your goal is to increase your lower body explosiveness then I agree with this video. If you are simply looking to increase overall fitness, then there is nothing at all wrong with using box jumps as a form of high intensity workout. You are just building endurance rather than explosiveness. This is the equivalent of telling someone not to run a mile, only do sprints.. what if they’re training for a marathon?…. Also in regards to proprioception, there’s no doubt there is drop in proprioception during a prolonged exercise, but again thats kinda like saying don’t run a mile because you will get tired. Ultimately that’s what will improve endurance and proprioception over time. Injury is always a factor when exercising. The higher the intensity, the higher the risk for injury. But this is great advice for someone looking to increase vertical leaping ability.
Except that the injury rate for endurance box jumps is very high…
@@brockashby I've been doing high rep box jumps for 5 years and I don't agree either. After about three months of peaking around 100-150 reps several times a week( I started at 46 years old) I was able go from struggling to maintain 600lbs leg press that I had been doing for 20 years to easily doing 810lbs. I stopped doing leg press because I enjoyed jumping and also the recovery time shortened, it fixed my tender achilles and my right knee that I had hurt over twenty years ago doing heavy squats. The key to high rep slow box jumps is to step down slowly and repeat. I eventually went to 400 reps once a week for expediancy and I dropped 30lbs of body weight in a year. I'm 51 now, and still doing it. I leave the gym energetic and mobile, not fatigued. For me it works great.
@@TORideToronto”I’ve never been in a plane crash so they don’t happen”
@@christalcavanaugh Try it and see, it's easy to start low and build up.
@user-op8lh8nr8i Why so angry? Are you @brockashby and don't like a different opinion? Are you scared of clowns? :D
I would need superpowers to jump that high.
😂
This exercise broke my ankle 😢
Yeah, it’s not that good
do high box jumps with a 35, 30 lb kettle bell and get full range of motion standing straight up at the top. Legs will be destroyed after 2 sets of 4 to 7 reps 👌🏽🦿you feel your core strength come in to play and in a week your 2x more explosive when done consistently.
Weighted box jumps, killer man!
@@brockashby yeah man, I’m a professional so I would know
sound like some Tekken character
Haha
Sweet so I been doing it right anyway 💪
Welcome
“Yuppphehshhh” -this guy
😂
No way can do that i struggled stepping on let alone jump haha
😂
I can't box jump to save my life
No worries
@@brockashbyMy coach trying to get me to do it but she be having her work cut out
Ja Moran did this his freshman year of high school now he jumpin out da gym so imma keep doin it
Let’s go!
But fatigue is the mission
Then choose a better exercise that can be done in a fatigued state (leg extension, leg press, leg curl etc)
What if I enjoy the incorrect version? I quite like the feeling, yes more cardio ish but gets me in a sort of trance.
Higher rate of injury, less gains from the reps and there are better options for cardio. By all means, do you though.
There is no correct way. 😂 I used to box and box jumps were a part of my work out, three minutes straight and insane endurance. My trainer was a marine and professional boxer
I just left crossfit 6 rounds of 8 burpee box jumps and 35lb overhead kettlebell lunges for 50ft and we like to stand up tall when we do box jumps also 15min cap
😅
How many sets of this exercise?
Depends on the goal but in general 3-5 sets of 4-6 reps
But can doing plyometrics still count as cardio (since I hate doing regular cardio 😂)
No, it’s a different energy system
@@brockashby oh ok. So doing explosive broad jumps (2-4 reps powerful) counts as a Plyometric exercise correct?
@@brockashby please explain what you mean by different energy system.
@@alexz.8302 slow twitch and fast twitch. When you’re jogging you’re mostly using slow twitch motor units. Slow twitch motor units use more oxygen and fat as opposed to glycogen. Slow twitch units are for endurance. Fast twitch units are for strength and power and mainly use glycogen. The average male if metabolically healthy can store around 2,000 calories worth of glycogen which is around 500 grams. Ability of strength and explosiveness, amount of lean mass, and superior genetics can allow some to store up 15g of glycogen per 1 g of lean mass
I can barely do the one box 😭
😅
I'llhave to take that with a grain of salt. I'm a truck driver and they make us do box steps for a certain amount of time during our physicals just to read our heart bpm.
Yeah that’s different to repetitive box jumps!
I like box
😂
For beginners who are not able to jump so high on box like you then how to manage that?
Step ups or a lower box
CrossFit box jumps not for the weak 😊
👀👀👀
crossfit is not for the weak, or smart
I think I can get my chest up there....
😂
Do you just climb down or are you supposed to jump back down?
Climbing is better on the knees long term
I like this, how do you prevent your knees from going over your toes in the second one? I would be concerned with over stretching the Petellar Tendon
Knees over toes is fine 💪
300 box jumps a day by Loonie Walker. LMAO
Is that a thing?
What's the height of the boxes?
Not 100% sure
40
Very factual
Appreciate it!
Umm can we do 4-6 reps on the first box. Then break? No way i could jump that high.
yes, for sure
Ninja.
🥷
Brother, how did you get your vertical so high?? Asking as a baller
Bro, I’ve never really practiced it. Māori genetics? Heavy squats? 😅
I’ve done box jumps for a few weeks now but every time I do it hurt my stomach for the next few days and ruins my workout plans. What can I do to correct this?
Your abs or a sore stomach?
But ja Morant did like the first time 🤔
Who's Ja Morant?
@@brockashby 💀💀💀
@@brockashby one of the most explosive athletes to ever live
@@brockashby lmao
@@brockashby are u serious
What's the best rest time between hops?
For explosive hops 2mins +
BUT SOME PEOPLE HAVE TO START FROM LOW TO GET TO HIGH NOT ANYONE CAN JUST START AT THE TOP
This is not about height. It's about how box jumps are programmed!
hey do you have any recommendations on where to buy some kind of adjustable boxes for uk? looking to increase my vertical jump for volleyball and thought i might as well ask if you knew any website or where to look. thanks
No idea, try Amazon. Does your gym not have them?
my gym does have them, but i usually don’t go since it gets real crowded and it’s not the most spacious of gyms.. but amazon is probably my best bet, thankn you
How do a beginner jump this high
You don’t. Start where you can
How do you prevent back pain on this, i remember in highschool we were doing a box jump competition and i won together with someone but i had huge back pain after that and he didn’t..
Depends on how you’re doing it with your form.
Train your core? You shouldn't be getting any back pain from box jumps...
How high is that box you’re using at the end?
I can’t remember as this video is a couple years old now…
Wait, how did you get down?
Step down, not jumping
How many sets??
3-4 sets of 4-6 reps
I was told this exercise is great for abs.
Hmm… not really
@@brockashby The UFC fighter Chael Sonnen just released a video sharing lifting tips and he talked about box jumps and how it was the number one exercise for strong abs. That's how I found this video because I like lower reps with a high effort over his high rep variant.
@@Nika_Scott When I started doing high rep box jumps once a week on Sundays, I would have lower abdominal spasms until about Wednesday. I think it does help with abs, legs are the biggest muscles in our bodies, and they weigh a lot to lift up repeatedly.
Do you not jump back down after?
No I step down
How many sets?
What’s your goal?
It’s for my daughter who does long jump. We want to improve explosiveness for her takeoff. She has long legs but she lacks legs strength so her explosiveness isn’t there.
Ridiculous video. A box jump is jumping onto a box and the hight depends on your preference, ability or goal. Also it can be cardio, explosive or just fun.
It can be cardio, it’s just a terrible exercise for it. Just like walking is terrible for building muscle in your quads. You can do it, just not effective.
How you get down bro?
I step down. Usually after sitting on the top box I just jumped on
This video isn’t for beginners is it?
I wouldn’t recommend it for beginners
Now buddy a lot of people can't jump that high
Jump to your capability!
How high is that?
I can’t remember 🙃
To high for me
*too
Wtf how begginer like me do that bro🗿
Not a beginner exercise this one, I’d start with something more simple
@@brockashby True but if you only use a 24 inch box anybody is able to start on that unless there's a bigger issue with you're personal health/weight but in general a 24 inch box jump is common and good for beginners
im going to need you to jump higher than a cat please
😂
3 feet 6
I don't know the specific height
That's reactive
👀
Your doing it wrong anyway
😑
Eooghhhhhshh
😂
@@brockashby You could fly after that point why stop 😂
Sooo… like my diarrhea
What?? haha
You didn’t show the dismount 🫤
It’s just a step down, not a jump off
@@brockashby can you do a video on the step down
Where do you buy the higher boxes! No available online. Biggest I found were the 30" x 24" x 20"😮
Try market places or eBay etc