The box jump is not a cardio exercise 😱🤯 Here’s why!

Рет қаралды 182,218

2 жыл бұрын

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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Пікірлер: 165

@TheStrengthClassroom Жыл бұрын

I agree 100% I blame CrossFit for turning box jumps into cardio

@brockashby Жыл бұрын

The definitely hammered it!

@chazmuska Жыл бұрын

CrossFit...nothing but injuries if that's what your goal is!

@akarshshekhar5233 Жыл бұрын

Crossfit turns everything into cardio.

@mrp9023 7 ай бұрын

@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.

@mrp9023 7 ай бұрын

@@brockashbycrossfit hasn't turned box jumps into cardio....an endurance exercise yes.....and there is nothing wrong with that.

@emanuelmarinovic72 Жыл бұрын

finally a legit fitnes video

@brockashby Жыл бұрын

Follow me for many more!

@oslaws5360 Жыл бұрын

I tried to do it how you showed me but I’m struggling with teleporting to the ground between reps

@brockashby Жыл бұрын

😂😂😂

@marvelouslyFIT Жыл бұрын

You have some serious hops 😮

@brockashby Жыл бұрын

Cheers 🍻

@Onyxaxe 6 ай бұрын

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.

@brockashby 6 ай бұрын

SOON!

@giorgostsamadias 8 ай бұрын

You can do box jumps some days for explosiveness AND some days for cardio!

@brockashby 8 ай бұрын

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!

@giorgostsamadias 8 ай бұрын

@@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! 🤜🤛

@SPGHTTFRT 8 ай бұрын

@@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.

@gemmamusto2284 11 күн бұрын

No way can do that i struggled stepping on let alone jump haha

@brockashby 11 күн бұрын

😂

@bumc3688 7 ай бұрын

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

@brockashby 7 ай бұрын

Depends on what you're training for, good perspective.

@dashaiatsenko 8 ай бұрын

What if I enjoy the incorrect version? I quite like the feeling, yes more cardio ish but gets me in a sort of trance.

@brockashby 8 ай бұрын

Higher rate of injury, less gains from the reps and there are better options for cardio. By all means, do you though.

@Zapp760 6 ай бұрын

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

@Zapp760 6 ай бұрын

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.

@brockashby 6 ай бұрын

you're one of the lucky ones

@TheRealAbraxas Жыл бұрын

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

@brockashby Жыл бұрын

Agreed. Put a smaller box beside it and step down!

@DaBabyDoll1 9 ай бұрын

That’s exactly why my leg is fucked up now

@brockashby 9 ай бұрын

You're not the only one. Sending you love! Hows the recovery going?

@lorcan8484 Ай бұрын

sound like some Tekken character

@brockashby Ай бұрын

Haha

@Pariah_Larry Жыл бұрын

“Yuppphehshhh” -this guy

@brockashby Жыл бұрын

😂

@wildmushroom4807 Жыл бұрын

I think it’s .1% of people who could jump that high !! Great effort ! At 65 I don’t think so….

@brockashby Жыл бұрын

No need to jump this high. The main point is box jumping is not a cardio exercise!

@wildmushroom4807 Жыл бұрын

I believe you. You are next level good !!👍

@mikevhoekk 9 ай бұрын

But fatigue is the mission

@brockashby 9 ай бұрын

Then choose a better exercise that can be done in a fatigued state (leg extension, leg press, leg curl etc)

@natashadias7862 3 ай бұрын

This exercise broke my ankle 😢

@brockashby 3 ай бұрын

Yeah, it’s not that good

@joanavaldovinoscruz4310 5 күн бұрын

I can barely do the one box 😭

@brockashby 5 күн бұрын

😅

@davidmcgiverin Ай бұрын

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

@brockashby Ай бұрын

Knees over toes is fine 💪

@himawariuzumaki3011 Жыл бұрын

Ja Moran did this his freshman year of high school now he jumpin out da gym so imma keep doin it

@brockashby Жыл бұрын

Let’s go!

@akirby2886 2 ай бұрын

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?

@brockashby 2 ай бұрын

Your abs or a sore stomach?

@zackh2020 4 ай бұрын

I would need superpowers to jump that high.

@brockashby 4 ай бұрын

😂

@jitendrasingh-jh8vt 11 ай бұрын

For beginners who are not able to jump so high on box like you then how to manage that?

@brockashby 11 ай бұрын

Step ups or a lower box

@whostolemypotnoodle 3 ай бұрын

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

@brockashby 3 ай бұрын

No idea, try Amazon. Does your gym not have them?

@whostolemypotnoodle 3 ай бұрын

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

@Agent77X Жыл бұрын

Where do you buy the higher boxes! No available online. Biggest I found were the 30" x 24" x 20"😮

@brockashby Жыл бұрын

Try market places or eBay etc

@king8717 10 ай бұрын

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..

@brockashby 10 ай бұрын

Depends on how you’re doing it with your form.

@SenpaiTorpidDOW 9 ай бұрын

Train your core? You shouldn't be getting any back pain from box jumps...

@justahungryperson 6 ай бұрын

Brother, how did you get your vertical so high?? Asking as a baller

@brockashby 6 ай бұрын

Bro, I’ve never really practiced it. Māori genetics? Heavy squats? 😅

@yoyobih1287 Жыл бұрын

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.

@brockashby Жыл бұрын

Except that the injury rate for endurance box jumps is very high…

@TORideToronto 11 ай бұрын

@@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.

@christalcavanaugh 10 ай бұрын

@@TORideToronto”I’ve never been in a plane crash so they don’t happen”

@TORideToronto 6 ай бұрын

@@christalcavanaugh Try it and see, it's easy to start low and build up.

@TORideToronto 6 ай бұрын

@@user-op8lh8nr8i Why so angry? Are you @brockashby and don't like a different opinion? Are you scared of clowns? :D

@Manuelarte 3 күн бұрын

What's the best rest time between hops?

@brockashby 2 күн бұрын

For explosive hops 2mins +

@tonymovan-ph9ji 11 ай бұрын

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

@brockashby 11 ай бұрын

😅

@centaurfitness4049 11 ай бұрын

How high is that box you’re using at the end?

@brockashby 11 ай бұрын

I can’t remember as this video is a couple years old now…

@daemon6014 10 ай бұрын

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.

@brockashby 10 ай бұрын

Weighted box jumps, killer man!

@daemon6014 10 ай бұрын

@@brockashby yeah man, I’m a professional so I would know

@anshubasak3494 Жыл бұрын

What's the height of the boxes?

@brockashby Жыл бұрын

Not 100% sure

@rishi3305 Жыл бұрын

@jeffreyjohnson7359 2 ай бұрын

I think I can get my chest up there....

@brockashby 2 ай бұрын

😂

@Zannathin 4 ай бұрын

Umm can we do 4-6 reps on the first box. Then break? No way i could jump that high.

@brockashby 4 ай бұрын

yes, for sure

@kittykat831 2 ай бұрын

Ninja.

@brockashby 2 ай бұрын

🥷

@MsiziNdawonde-ob3dx 5 ай бұрын

How many sets??

@brockashby 5 ай бұрын

3-4 sets of 4-6 reps

@hmm1758 10 ай бұрын

Do you not jump back down after?

@brockashby 10 ай бұрын

No I step down

@ShowMeWhatINeedToKnow 3 ай бұрын

I like box

@brockashby 3 ай бұрын

😂

@jaywills5776 8 ай бұрын

Wait, how did you get down?

@brockashby 8 ай бұрын

Step down, not jumping

@vanessahartog4420 Жыл бұрын

CrossFit box jumps not for the weak 😊

@brockashby Жыл бұрын

👀👀👀

@bumc3688 7 ай бұрын

crossfit is not for the weak, or smart

@taekw445 Жыл бұрын

But can doing plyometrics still count as cardio (since I hate doing regular cardio 😂)

@brockashby Жыл бұрын

No, it’s a different energy system

@taekw445 Жыл бұрын

@@brockashby oh ok. So doing explosive broad jumps (2-4 reps powerful) counts as a Plyometric exercise correct?

@alexz.8302 Жыл бұрын

@@brockashby please explain what you mean by different energy system.

@roderickclerk5904 Жыл бұрын

@@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

@duncankelly4138 6 ай бұрын

How you get down bro?

@brockashby 6 ай бұрын

I step down. Usually after sitting on the top box I just jumped on

@j.ryanrobinson8880 13 күн бұрын

How many sets?

@brockashby 11 күн бұрын

What’s your goal?

@j.ryanrobinson8880 11 күн бұрын

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.

@sairaajaz1857 4 ай бұрын

How do a beginner jump this high

@brockashby 4 ай бұрын

You don’t. Start where you can

@AhmedMo92 10 ай бұрын

How high is that?

@brockashby 10 ай бұрын

I can’t remember 🙃

@ashtonhall5248 2 жыл бұрын

Very factual

@brockashby 2 жыл бұрын

Appreciate it!

@Crazyoldman84 5 ай бұрын

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.

@brockashby 5 ай бұрын

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.

@jackjax7921 4 ай бұрын

300 box jumps a day by Loonie Walker. LMAO

@brockashby 4 ай бұрын

Is that a thing?

@slickwilly6868 Жыл бұрын

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.

@brockashby Жыл бұрын

Yeah that’s different to repetitive box jumps!

@romans8347 Жыл бұрын

But ja Morant did like the first time 🤔

@brockashby Жыл бұрын

Who's Ja Morant?

@daconvertiblebaby69 Жыл бұрын

@@brockashby 💀💀💀

@TheRealAbraxas Жыл бұрын

@@brockashby one of the most explosive athletes to ever live

@Light-yn4vg Жыл бұрын

@@brockashby lmao

@Bballgrind Жыл бұрын

@@brockashby are u serious

@lancew939 Жыл бұрын

This video isn’t for beginners is it?

@brockashby Жыл бұрын

I wouldn’t recommend it for beginners

@mohamudarbow744 11 ай бұрын

BUT SOME PEOPLE HAVE TO START FROM LOW TO GET TO HIGH NOT ANYONE CAN JUST START AT THE TOP

@brockashby 11 ай бұрын

This is not about height. It's about how box jumps are programmed!

@cygnascent Жыл бұрын

I was told this exercise is great for abs.

@brockashby Жыл бұрын

Hmm… not really

@cygnascent Жыл бұрын

@@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.

@TORideToronto 10 ай бұрын

@@cygnascent 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.

@Coolmonkvr9 23 күн бұрын

Now buddy a lot of people can't jump that high

@brockashby 19 күн бұрын

Jump to your capability!

@ericagardens1234 5 ай бұрын

im going to need you to jump higher than a cat please

@brockashby 5 ай бұрын

😂

@Yoriichi7002 Жыл бұрын

Wtf how begginer like me do that bro🗿

@brockashby Жыл бұрын

Not a beginner exercise this one, I’d start with something more simple

@TheRogueLineageGuide Жыл бұрын

@@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