Why You Should Do Box Jumps (POWERLIFTERS & STRONGMAN)

Dr. Aaron Horschig is joined today by ‪@olustrong-nigeriasstronges372‬ to discuss why strength athletes (especially powerlifters and strongman competitors). It all comes down to rate of force development!
Buy my book 'Rebuilding Milo': www.amazon.com/Rebuilding-Mil...
Buy my book 'The Squat Bible': www.amazon.com/Squat-Bible-Ul...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
Interested in the shoes I'm wearing? Check out bearfoot.store/ and use the code "SquatU" for 10% off your order!
_______________________________
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App

[@olustrong-nigeriasstronges372]

Getting to do this with You was Fun, And It’s My favorite.

[@sreg56]

You got some pretty good ups my man

[@justincredible5406]

You're a good student, friendly!

[@ThatGuyOnTheInternet2023]

Good stuff.

[@TheArizonaRanger.]

Great questions by the participant at the end. He asked the same questions I wondered. The knee impact and the difference between soft boxes vs wood.

[@peterfreak71]

Can you do a video about why we shouldn't do box jumps? I want a reason to not do them.

[@natpierre5586]

Haha, it's this comment for me.

[@drschwandi3687]

Injury risk is a big thing i would guess

[@hugodogobob]

Injury risk, and it only trains the explosive jump aspect. So like a normal jump landing with all the force created hasn't been trained so you could damage your joints and tendons if you were to jump off it or just do loads of verticals.

[@4244john]

Patellar tendinitis

[@BrettMichum]

The reasons someone shouldn’t do box jumps would be specific to them. Just like a coach programming box jumps for someone should have a reason behind it as well. Injury’s could occur if volume and difficulty are mismanaged.

[@leomacedop]

The dynamics between Aaron and Olu is great!

[@SquatUniversity]

Thank you!

[@mmmike3426]

Great episode! Really appreciated Olu's questions!

[@SolRC]

Bought myself a plyo box for Xmas , can't wait to add these three into my routine.

[@adnanadel4122]

thanks coach for the great content. Keep on the awesome work. I'm always learning something new, even when I know & have good experience in them. Thanks a lot for that. I have a video suggestion that would be so appreciated, because I couldn't find any talking about them: I had an ACL Surgery in my right knee @ 2016, and I'm a Powerlifter. My coach would always give me Box Jumps to increase my Deadlift Speed, but since I had a very bad tendons before doing my surgery I sill twist my knee when I increase my Box Jumping speed. So, it's kind of a dilemma for me, box jumps should be my solution & knee damaging for my situation. could you find the ideal alternative to Box Jumps? exercises that would increase speed & maybe strengthening my knee as well? Thanks in advance Coach, whether you could or couldn't help my situation, I will always understand, and I'll always be thankful.

[@Outsider_aa]

great content as always, making the internet a better place :)

[@hudontraining9726]

Amazing content!

[@SquatUniversity]

Thank you!

[@aliciasanchez3rd]

Great content !!

[@SquatUniversity]

Thank you

[@asthecrowflies1201]

That man thick as hell. 3:49 Look at his calves compared to his own shoes...

[@XeAsFSS]

Damm you can feed a small village in Africa with those calves.

[@gabt2751]

Great video. How do you handle rest time with training like this?

[@SquatUniversity]

Maybe 1-2 minutes between sets usually.

[@nigeleharis5886]

I love box jumps so much. Definitely need to keep the fast twitch muscles alive. Also do one legged box jumps if you’re able to.

[@MC-ze7hp]

It's the trainee for me😻😻💪🏾

[@zzc8505]

Could you please make vids on the following: 1) lunges, back, front, stationary. In one of your vids on front and back squats you said that it’s a myth that one is quad-dominant while the other one is posterior-dominant. But is that true for forward and backwards lunges? Due to knee pain, backwards lunges seem to be easier on my knees compared to forward lunges, but I loved the way forward lunges would load quads and I miss that. Any tips on how to load quads in backwards lunges? Also, you debunked the knees-not-to-go-over-toes myth. Does that hold true for lunges? Also, how would you distinguish stationary lunges (ie without stepping forward or back) from single-leg squat? They look identical to me, but many ppl talk about them as if they were two different exercises. 2) exercises to load hams at home with minimal (handheld weights) to no equipment? 3) will higher volume/lower weight to failure on Bulgarian split squat/lunges lead to hypertrophy the same way lower volume higher weight to failure? Asking because due to knee pain which seems to be load-dependent I need to constantly adjust volume-weight. So, would like to know more about those and their effect on hypertrophy and strength. 4) your thoughts on KOT guy? Esp. His reverse Nordic, sissy squats (are they safe in general?), ATG single leg squat. And everything about ATG - how safe are they, what exactly do they accomplish (strength, or hypertrophy, or both, or what, because they can’t be loaded as heavily as usually squats, or can they?) etc. Thank you!!!

[@roguephoenix]

when you do these is it best to take the arm movements out of the equation? i've been doing these lately but i've been keeping my hands and arms close as to not create momentum from them. i figured i'm trying to work my lower body and i want all the power to come from there.

[@kristofbatori]

Nice video! Not sure if you've done something on the topic already, but it would be cool to see you talk about how to program contrast training and using post activation potentiation in general.

[@SquatUniversity]

I'll see what I can do!

[@lalithrockz]

I would like to add that one should always land with a slight bend, if not one might hyper extend the knee which should not and injure yourself.

[@EliasOwnage95]

Hey Dr. Aaron, I was doing 5 reps heavy squats today and felt my hip flexor tearing twice very quick in a row. What is going on I thought the hip flexor was shortened in a squat?

[@Idontdoitboii]

Olu!

[@marcusdowell9062]

I have piraformis, but only feel it when training, coventional deadlift is the worst (can't do it), and back squats also give me pain (high bar = less pain) some days it's better and some days it's worse. I am only squatting fairly light but the first working set is fairly painless but as I do more the pain comes on. I have watched your videos and am struggling to diagnose the problem (between short, long and low back). However interestingly enough I have found I can sumo deadlift completely pain free (seems to be the opening of the hips), does this information give ideas to a diagnosis?

[@alexvoq9953]

Can you do this routine before or after your main training? Or you have to do it at the end of your training session

[@m4yd0g]

Hello, I am an aging (early 40s) athlete who loves to train. I received a total knee replacement last year. I'm now squatting better, deeper and heavier that pre replacement. I have not been able to find good recommendations for exercises, weights and intensity post TKR, I love the idea of implementing some agility and / or explosive training but am concerned about the longevity of the implant. I would really appreciate a video / discussion of concerns for knee patients.

[@NickBen87]

Watch knee over toes guy!

[@husker16]

I recently discovered Knees Over Toes Guy on KZbin; I haven't tried it yet, but it seems right up your alley.

[@spongebobsquarepants4576]

Thanks for this. Are there any additional benefits for plyometric training as assistant exercise for deadlifts and squats?

[@nolanrick7546]

Can you make a video on recovering from labrum injury without surgery please?

[@SquatUniversity]

Hip or shoulder?

[@nolanrick7546]

Shoulder Please

[@shadowbiker02]

I'm curious about the risk to the Achilles during the step-off/jump combo. Is it minimal risk due to low reps?

[@SquatUniversity]

Yes minimal risk if reps are low and it's progressed to correctly. Had I asked him to start day 1 with 100 and he hadn't done any before, yes there would definitely be a potential for overloading the achilles.

[@leomacedop]

Are there diferences between box jumps (vertical) and horizontal jumps for explosive/strength purposes? Can I do one instead of other?

[@ste_fan2126]

The more horizontal the jump, the more hip extension is prioritized over knee extension. Both are going to be used in both but its about the focus.

[@chenhoward4568]

Do u recommend that lower explosiveness with upper strength combined?

[@JoeyCentral]

That is correct, covid-19.

[@rumpelstillkills8036]

I do 3 warm up, 4 working and 3 drop sets to settle the form in while squatting, is that too much? I feel good, a lot of people at the gym say it is too much. Can it be bad? I am doing it for hypertrophy primarily.

[@Madafaca6969]

I'm no expert, but I love squatting and I don't think 7 sets of squats is too much if the weight is appropriately programmed Although there might be better options for hypertrophy focused training

[@rumpelstillkills8036]

@@Madafaca6969 So it won't make my knees fall off over time? My form is pretty okay and I haven’t had any injury in a while.

[@ThatGuyOnTheInternet2023]

I posted a 42-inch box jump on my KZbin channel. Any tips on how to do more?

[@syndrome7589]

Niccce

[@veenaverma2176]

Plz make a video on all the best accessories one should do for increasing number fast on all big three (deadlifts, squats and bench press) Plz it's important as I am not very strong with deadlifts and squats and I am going to compete in my first local powerlifting meet Plz help

[@SquatUniversity]

I'll see what I can do!

[@jerrydixon3862]

@@SquatUniversity a vid like that would be awesome 👏

[@codygraham35]

Can this be used as a active rest day??

[@alexsuarez8567]

Is this good for boxing??

[@nickk8045]

He really had that rhino trained well

[@genechew1440]

What is the purpose of landing softly? I have heard different instruction. Some say soft some say doesn't matter.

[@chrisleaber3440]

Olu neversta

[@sulezraz]

1:27

[@totallyraw1313]

Aaron, don't you think that drop/depth landings should be done before progressing to depth jumps?

[@SquatUniversity]

Yes.

[@tadaskalanta9733]

for counter movement jump this platform to big for the man of this size , that is why he could not elevate from the ground quickly

[@mihajankovic1870]

I feel like you should tell him more times to focus on spending as little time spent on the floor from walking off the elevated platform.

[@elguitarTom]

our 500 lbs squat is less impressive than any 650 lbs no matter how it's lifted

[@TheArizonaRanger.]

"try to use your arms to create as much force as possible" "okay, okay" *Proceeds to keep arms static* With that said it's nice to see someone be taught on camera that way form can be critiqued before I make the mistakes myself.

[@SquatUniversity]

I wanted this to be a real time teaching opportunity

[@PaulSmith-pr7pv]

@@SquatUniversity great video doc

[@meddler766]

nocebo university

[@vibhourbhatia828]

I’d really want to see you and address you the problems I am having right now, but I live in India and you live far away☹️. Is there any way I can get in contact with you? I am really struggling with my workouts right now. May be I can show you through videos or zoom meeting or something and may be you can tell me some rehab exercises ? Even if you’ll charge a fee for that, that’s fine, just tell me how to contact you!!

[@lalithrockz]

I think you should either go to their website or instagram.

[@Hamisrodriguez]

He literally puts all his socials at the end of this video Try his instgram or email

[@vibhourbhatia828]

@@Hamisrodriguez I texted him on Instagram but he didn’t reply. I’ll try email. Thanks!!

[@Kesevar]

Aren't box jumps potentially more harmful than useful for overweight people like this guy? First step for him should be loosing some fat )

[@SquatUniversity]

They can be done very safely if performed correctly and the right volume is used.

[@rosannaedison6113]

Losing... lol...

[@siveti15]

1. The elevated landing surface reduces impact 2. It's a foam plyo box 3. Anyone can use different box height according to ability

[@PaulSmith-pr7pv]

Maybe watch some videos Olu on his channel to see who this guy is. Strongmen often have higher body fat percentages, it can be beneficial for the kind of lifting they do.

[@centaurfitness4049]

This guy is not explosive at all lol

[@Thiago-VidalAquino]

You talk too much