27 Oct Look Before You Jump
Look Before You Jump
Most people understand the importance of including depth jumps into their training. Problem is some people include them by adding them on random days/weeks of training and jump around like a slightly less hairy version of Tigger fearlessly proclaiming that they are “so wonderful because they’re the only one.”
Anyway…. This is my very short list of considerations when planning to depth jumps to increase power output:
1.When performing a depth jump don’t start out from a really high box.
-Use a box between 0.7-0.8 meters to start out
– To increase height add 1.0 – 1.1 meters to your starting box height (For my “metrically” challenged people- i.e. almost everyone from the U.S.- 1 inch is 0.0254 meters. So if you have a 30 inch box you justmultiply it by 0.0254 to find out how many meters it is.
2. Be careful when using the depth jump.
– Some very respected strength coaches don’t even use them because of the stress it puts on the body.
– If you are an athlete, it is better to use depth jumps during the off season and begin to taper off when approaching your competitive phase
-Likewise if you are just a dedicated lifter, you need to cycle times of increased and reduced volume.
3. Use variation
-You can include drop downs into a jump for height or distance
– You can include depth jumps with a medicine ball throw for height or distance
And I’m out. Told you it was a short list. Check back to see some videos of these variations I mentioned.
Have any other advice for depth jumps? Leave them in the comments.