Base Camp, 7/16/2016

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

The Box Squat makes it’s first appearance in Base Camp this Saturday, but not before everyone in attendance has gotten a good dose of explosive prep with a good review of the Seated Box Jump, and how it compares to a regular box jump. Following all that explosive strength development, we’ll put those strong legs to good use with a review of how to approach high rep Box Jumps, followed by an unsurprising plyometric-focused workout.

Class will include:

• Set-up and execution for Seated Box Jumps (and comparison to regular plyometric box jumps);
• Practical review of set-up and execution for the Box Squat (including lifts with just the bar and with added weight);
• Explaining common cues and determining how much weight to use;
• Best approach and execution for box jumps during a class met-con; 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.”

And, for Box Squats, we’re giving you two videos to review, the first from Westside founder and all-around strength guru Louie Simmons, the second from CF’s favorite movement & mobility wizard, Kelly Starrett:

• Box Squat from Westside Barbell.com
• Box Squat (Execution and Common Faults) from Kelly Starett

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)