Box Squat Horizontal Jump

An image of a shirtless man, air born, performing a broad/horizontal jump.

If you read my blog you know that I’m slightly obsessed with increasing shot speed and power.

Fortunately, I’ve been able to measure consistent improvements in shot speed/power every 6-8 weeks with the guys who are following my programs and/or working with me directly.

Before I started the research I made a commitment to myself. I said that I would do as little as possible to change my current training system. I knew this would allow me to better identify what was having a positive impact on shot speed and power.

I decided to simply add some explosive exercises at the start of every training session. On top of that, I didn’t wave the volume of the jumps. This way, I could be more sure that it was the implementation of the exercises that were contributing to any improvements.

The Box Squat Horizontal Jump has been a mainstay in all of the programs I have designed and implemented since I started the research.

What have I found?

In a nutshell- as the distance per jump increases, shot speed and power increases.

When I first started using this jump, most of the wrestlers I was working with were jumping about 8 feet.

After 6 months most were consistently jumping about 10 feet.

Because I didn’t implement many exercises, I am very confident that this jump variation has a huge impact on increasing shot speed and power.

Anyway, here’s how to do it:

Note the pause before each rep. I think this is important simply because in a match, you’re rarely “loaded” before you take a shot.

What do I mean by that?

There usually isn’t tension in your muscles like there would be if you were to perform a Depth Horizontal Jump:

Anyway, here’s a variation/progression I would use if you feel like your performance is starting to plateau. I also like to use this progression 6 weeks before major tournaments.

By eliminating the arm action, you force your legs/hips to produce more force. It’s a great way to peak power development.

Want to see why and how I program Horizontal Jumps? Read Lifting Programs for Wrestlers.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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