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

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

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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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