We’ve talked before about box jump height standards and how to tackle box jumps for beginners. And by now, you’ve probably read our box jump tips to help you knock out your reps a little more efficiently. Now, what if you’re adding this movement into your programming but you’re not quite sure what kind of volume to go for? Let’s talk about box jump sets and reps, and how to work them into your training.

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How to Determine Box Jumps Sets and Reps

How you decide on your box jump sets and reps for a workout will depend on the goal you’re after. So, let’s break this down into a few groups.

If You Want to Improve Your Box Jump Technique and Cardiovascular Endurance…

Repetition is key. The point here is to get in more reps so that you have a greater opportunity to improve your form and efficiency. This is also going to be the kind of volume that gets your heart racing. Consider something like 3-5 sets of 7-10 reps. If you’re not out of breath after this, do more!

If scaling to a lower box helps, then don’t be afraid to do that. Remember, the goal is to improve your technique so that you can execute more reps faster. Focus on staying light and springy on your feet.

Here’s one ninja trick: Consider box jumps a top-down movement. In other words, when you’re standing on the box, look at that as your starting position. If you need to take a breath, do it up there — not on the ground. When you jump down off the box, focus on springing right back up from the ground as quickly as possible. The floor is lava.

Doing the reverse takes more effort because gravity is really working against you.

If You Want to Improve Your Power Output and Explosiveness…

Use a box height that challenges you a little more. This is what’s going to force you to really load your quads, build tension, and take off like a rocketship. Squat a little deeper before taking off into the air, and think of getting as much height as possible.

This means you’re probably going to want to reduce the number of box jump sets and reps (or just the reps per set). Consider 3-5 sets of 1-3 reps. Using a much higher box is when you might consider doing only one rep.

Be sure to rest a minute or two in between rounds. You’re going to need it.

If You Want to Build Stronger Muscles…

There’s some overlap here with the first two goals because you’re going to want both (a) more reps and (b) a somewhat challenging box height.

So, try something like 2-4 sets of 7-10 reps, with plenty of rest in between. Keep in mind that to build muscle, you need to spend time under tension. Thus, not unlike with the previous goal, sink a little deeper into your squat and think of jumping as high as possible.