Weighted Box Jumps

I know there have been a lot of questions about box jumps in general but I was wondering about doing them holding weight, either DB's med balls or something else.  The highest safe box I have isn't really giving me much effort any more.  I can still use it as part of conditioning but am trying to work more rapid force stuff in.  Is it a detriment to add weight? 

We use to do this super setted:

Squats
18-24" weighted box jumps(DB) x3
Box jump(suitable height) x3

If you are holding on to DB's i wouldn't expect to jump on anything high due to the reasons Craig posted

I like these any way you can do them, with several caveats.  I have included a few of my training posts from a year ago below .

Tuesday, January 5

RDLs (down to mid-shin, with straps, in kg) - 60x6, 80x6, 100x6, 120x6, 140x6, 150x6

Enough for today, as this is the first time I have done these in a long time.  Felt good, but my hammies probably won't tomorrow.

Seated Box Jumps (all landing in half-squat) - 36.5"x1x3 - legs felt dead so I decided to experiment instead of proceeding to a higher box.

Seated Box Jumps with Barbell (all landing in quarter squat) - 20#x18"x3, 20#x24"x5, 30#x24"x3, 40#x24#x3, 50#x24"x3, 60#x24"x6

This is really the first time I have ever done these.  I like them a lot, and believe they are very sports specific.  They are sort of a cross between a regular box jump, a jumping good-morning, a speed box squat, and a jerk behind the neck.  I am looking forward to doing them again when I am a bit stronger and have fresh legs and seeing how far I can safely push the weight.  These were all well within my limits, even today.

Anyone considering trying these, especially those who have done quite a few unweighted box jumps, should understand that not being able to move your arms at all significantly changes the movement.  You need to start with a  broomstick or something and a short box just to get the movement down and then progress gradually.  Even with a weight on your back, the impact forces are still quite minimal.  For maximum transfer to the throws, sit on a box that puts your thighs an inch or three above parallel and try to land in a half squat or higher. DO NOT MISS or you will almost certainly hurt yourself!

Friday, January 8

As predicted, first time doing RDLs in a long while last workout resulted in very sore hamstrings.  Glutes and back were fine.

I am pushing my lower-body recovery a bit these days because I have an irritated shoulder and just want to rest it for a bit.

Front Squats (100% raw, ATG, in kg) - 60x5x2, 80x3x2, 100x3, 120x3, 130x3x5 (these were harder than usual - legs dead)

Weighted Seated Box Jumps (using 5'/30# Oly bar, landing in quarter squat or higher) - 30#x18"x3, 50#x18"x3, 50#x24#x2, 60#x24"x2, 70#x24"x5, 80#x24"x2, 90x24"x1, 100#x24"x9 (or rather 3x3 rest pause style)

Felt good, but I did not want to push it any further given dead legs etc.  With just a bit of improvement together with fresh legs I believe I could safely do 120# to 130#.  However, I actually think limiting oneself to an 18" box and using a bit more weight might be even better.  Also, as this is rather more than a "leg reviver" it might be better placed before squats as opposed to after.

Again, one MUST be absolutely confident one can make any jump one attempts on this movement, as one would be extremely lucky to escape with just a pair of skinned shins if one missed (hence the otherwise excessive number of "warmup" sets).  However, this has the benefit of ensuring you are absolutely focused on every rep.  Using more than one mat one top of the box would not provide a stable landing surface given the weight involved.

Monday, January 11

Seated Box Jumps (to 18" box, landing in quarter squat or higher, with weighted barbell, in lbs.) - 30x3, 50x2, 80x2, 100x2, 110x2, 120x2, 130x2, 140x3x3 (rest-pause style)

These felt good but, not surprisingly, feel quite different than unweighted jumps onto a high box - more like extremely dynamic lifting than pure jumping.  Soon I am going to try jumping off a 6" box and up onto an 18" box, which should be very throwing-specific.

Snatch-Grip Deadlifts (from floor, with straps, in kg) - 100x3, 120x3, 140x3x5

Monday, January 18

Seated Box Jumps (holding dumbbells, in lbs./dumbbell) - 18"xbwx1x2, 18"x30#x1x2, 18"x40#x1x2, 18"x45#x1x2, 18"x60#x1x2, 18"x62.5#x1x5, 20"x62.5#x1x2, 22"x62.5#x1x2 (all these were landed in a very shallow squat to a static finish), 24"x62.5#x1x6 (landed in a quarter squat to a static finish)

Front Squats (100% raw, ATG, in kg) - 60x3, 80x3, 100x3, 120x3, 140x3, 150x3 (last set was full depth but hard, obviously due to too many box jumps)