Base Camp, 12/11/2015

Focus 2: Seated Box Jumps
Focus 1: Back Squats
Focus 2: Box Jumps
Workout: Burpee, Box Jumps

The Back Squat makes a return appearance to Base Camp this Saturday, but not before everyone in attendance has gotten a good dose of explosive prep with the introduction of Seated Box Jumps. Following some some squats, we’ll put those strong legs to good use with a quick review of regular Box Jumps and a nice plyometric-focused workout.

Class will include:

• Set-up, execution, and weight selection for Seated Box Jumps;
• Practical review of set-up and execution for a squat (including lifts with just the bar and with added weight);
• Explanation of common coaching cues for Back Squats;
• Determining how much weight to use during class (and how to estimate a 1 Rep Max);
• Set-up, execution, and how to choose a height for box jumps for class; and,
• Scaling and substitution options for the day’s workout, including how and when to choose a scaling/sub option.

To review before class, we highly recommend checking out the following information:

• Seated Box Jumps (explanation from an earlier CFDC blog post):

“For the seated box jump, start in a seated position where the tops of your thighs are at or just below parallel (a small box is usually your best bet, with plates used to adjust the height as needed).  To initiate the jump, lift your feet off the ground while rocking back slightly, and then quickly rock forward, slam your feet down, and explode off the box into a full vertical jump onto a higher box. Remember to land light, absorbing your landing with soft knees.”

From the archives of Catalyst Athletics:

• Back Squat (Link jumps to Explanation & Demo page)
  • note that there are some articles linked on the description page, among which we would recommend “Squatting, Valgus Knees, The Knees-Out Cue & Facebook Coaches” to help give you a better idea of what the “knees out” cue is used for.
  • Also, be sure to use the EXRX One Rep Max Calculator after class to help figure out a 1 rep max back squat!

And from Tony Gentilcore, check out the following blog post reviewing proper form and common mistakes associated with the box jump:

• Exercises you should be doing better: Box Jumps (includes multiple demo videos)