Is your squat or deadlift stuck on a plateau?

Try depth jumps to help pull your numbers up. (*note: beginning lifters should not implement these into their training until they have at least 6 months of solid training under their belt.)

The reason why depth jumps might help boost your numbers comes from the nature of the movement. The athlete is forced to quickly absorb and redirect force (gravity v. vertical jumping). What this means for the athlete is the ability to generate loads of force in a short amount of time, vital skills when pulling a heavy deadlift or trying to stand back up with really heavy squat. The depth jump is great not only in its simplicity but also in the effects in elicits. Athletes build explosive strength while sparing their spines from the excessive loading of high intensity/ high volume squatting/lifting.

To perform a depth jump correctly, the athlete need only step off a box from a specified height and fall to the ground.  Upon hitting the floor with the toes, cue the athlete to jump as quickly and as high as possible with as little time spent on the ground.

To properly prepare for the incredibly dynamic movement, include a long aerobic workout with rowing, Airdyning, and jumping rope, followed by an active stretching and mobility routine that is sure to prep the body to absorb the shock from the depth jump (calves, glutes, low back, etc).

Here’s a sample progression that we are currently using here in our Competitor Program.  The cycle lasts four weeks and is implemented in concert with an 8 week deadlift program.  Optimally, depth jumps are to be used 3x a week but this would be geared more towards athletes devoted to weightlifting specifically, not .  Make sure that the athlete is landing on a soft surface from the drop down off the box.

Week 1
No Depth Jumps

Week 2
No Depth Jumps

Week 3
Monday
Box Height 20″
2 sets of 10 reps.  Rest 3 minutes

Thursday
Box Height 20″
2 sets of 10 reps.  Rest 3 minutes

Week 4
Monday
Box Height 20″
3 sets of 10 reps.  Rest 3 minutes

Thursday
Box Height 20″
3 sets of 10 reps.  Rest 3 minutes

Week 5
Monday
Box Height 28″
4 sets of 10 reps.  Rest 3 minutes

Thursday
Box Height 28″
4 sets of 10 reps.  Rest 3 minutes

Week 6
Monday
Box Height 28″
4 sets of 10 reps.  Rest 3 minutes

Thursday
Box Height 28″
4 sets of 10 reps.  Rest 3 minutes

Week 7
No Depth Jumps

Week 8
No Depth Jumps

Week 9
TEST

10-15 minute cooldown on the Row or Airdyne.  Please email [email protected] should you wish to learn how to implement this protocol within your deadlift/squat cycle.  Happy lifting!