Box Jumps

I'm always on the lookout for exercises that are challenging, portable and a little different. While plyometrics have certainly begun to attract more fanfare lately, I think that many people still shy away from them for one reason or another. Many do so for good reason - they are not strong enough or mobile enough to attempt them - but I also think many people are intimidated with some of the movements and perceived challenges that go along with them. Box jumps (a cornerstone of plyometric leg work) are definitely one of the exercises that fall into that category.

When I train people using these (once I know they have strong enough leg muscles to do so, great balance and a desire to push themselves - these are pre-requisites for sure), the first thing that I inevitably notice when I put a 24- or 30-inch plyo box in front of them is the "ummm, I don't think I can do this" look/shrug/sigh/fear-addled babbling. It's understandable. Many people have no concept of their vertical leap or ability to get up and down off of something quickly. However, once someone is sufficiently motivated, a demo is done and  ONE rep is completed successfully, box jumps can be super empowering and quite addictive, in the sense that a person typically wants to see how high they can go/how many they can do in a minute, etc.

I love to work them into leg (or full body workouts) because of the incredible anaerobic and speed/power benefits, and the fact that they target each major muscle group in the lower body--quads, hamstrings, glutes, calves, etc. If you want some more info on the basics and benefits of box jumps, check out this article.  

I'm also partial to them because all you need is an elevated flat surface on which to do them. Park benches, picnic table seats, tree stumps, outdoor stairs and tires are all things I've used in the past and will likely use again. Of course, you need to be sure you can do the exercise safely and in a way to achieve the desired benefit, but for a guy who does a lot of outdoor training, they're incredible.

Check out this video to see an insane example of the box jump in action - 63 inches!! That's like jumping over Muggsy Bogues for those of you who know your NBA.

Anyone out there have experience with these? I know the Crossfitters that follow this blog will have done them. Also, if you're in the boot camp, be ready  .... 

Step-Ups

As I have mentioned before, I'm always trying to incorporate new things into boot camp - especially exercises that translate well to just about any setting or skill level. That's why I love step-ups. They're an incredibly simple exercise to instruct and complete, yet they have the ability (through adding weight, increasing speed, incorporating plyometric components) to really focus on the lower body--quads, glutes, hamstrings--while promoting core activation and working on balance.

I love them for my boot camp, because all you need is a step. I use park benches, railroad ties, plyo boxes - anything that is about 24 inches off the ground. The movement itself is super simple - step up with one foot, bring the other leg with you and place that foot flat, clear the hips (meaning, bring your torso completely straight on top of your body), then step back down with the same foot you stepped up with. When both feet hit the ground again, change the lead foot.

That is the most basic movement - and here's a video to show you what it looks like. However, that is just where the fun begins. Some other things you can do to make it more challenging include:

• Adding dumbbells--this is the easiest thing to do, it adds resistance for a better leg and core workout
• Add a "pull step" once your non lead leg comes up--step up left, then step up right and "pull" that right knee towards your chest. This activates the hip flexors and adds a tougher cardio element
• Add a calf raise once both feet are flat on the step
• Move faster--this increases the pace to make it a stronger cardio challenge
• Jump into the movement--this is more difficult and should only be done after mastering the basic movement, but check this out to see what I mean - adding a plyometric element here really amps up the resistance/cardio benefits) 

You can do them anywhere - give them a try and let me know what you think! Or, if you're coming to boot camp, get ready.

5-Minute, 5-Stretch Routine for Runners (Lower Body)

I used to be horrible at stretching before or after a run. Then I began my focus on fitness and learned about all the different benefits that stretching provides, mainly after a workout. I immediately began seeing the results of taking time to work on flexibility. Curious about those benefits? Check this out. 

I made stretching easy on myself by adopting a simple, five-stretch routine (that I originally developed for my Running 101 class at the Mission Valley Y). I now do it after every run I take. If I knuckle down, I can knock it out in five minutes, which is a wonderful investment when the return = less soreness, reduced likelihood of injury, and better flexibility.

I'm going to list all five stretches and link to videos describing them. I feel that's a more efficient way of "demonstrating" them (instead of writing a descriptive "how-to"). However, if you have any questions, want me to help you understand them, or just want a running partner, let me know!

Remember, hold each stretch for 30 seconds (at least), no bouncing, and breathe deep the whole time. Try and use the time to recover with your breathing, relax and think about how awesome your run just was.

1 - Straight-leg hamstring stretch. No video for this one, because it's the "touch your toes" stretch. It's fundamental and popular for a reason - it works. Targets the hamstrings and low back.

2 - "Flamingo" stretch. This is also a fundamental one because it's the best way to target the quadriceps. Skip to :28 seconds into this video to see a demo.

3 - Calf Stretch - Targets the calves. I covered this in a previous blog post; you can check it out here.

4 - "Butterfly" stretch - Targets the groin and hip flexors. This video gives a demo. I'm not a huge fan of the 10-15 second warm-up period she suggests, but there's nothing fundamentally wrong with it, so if you like it, go for it.

5 - Hip stretch - Targets the hips. This somewhat cheesy video (with an ad - sorry) gives a great demo.

Give it a shot! Your muscles and joints will thank you post-run. Also, I was serious about that running buddy thing ... if you want someone to chug alongside you, give me a call.

Do you have any stretches that you love? Share them with us!