Squat jumps
3 sets of 5-6 max-effort squat jumps, 90 s rest. Land softly. Stop when the jumps get lower.
- Slot
- Strength
- Focus
- Power
- Time
- 5 min
- Intensity
- High intensity
- Injury risk
- Moderate injury risk
- Equipment
- Floor space
How to do it
A leg-power block for dynos and big rock-overs. Warm up first. Stand with feet shoulder width, drop into a quarter to half squat and jump as high as you can, arms swinging up; land softly through the balls of your feet with bent knees and reset before the next rep. Every jump is a full effort, so keep the sets small: 5-6 jumps, 3 sets, 90 s rest, and end the set as soon as a jump is visibly lower. Do this at most twice a week, on a strength or power day, never on tired legs. Once 3 sets of 6 feel easy, add a fourth set before adding anything else. Skip it if you have any knee or ankle pain.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Squat jumps
0:00 / 4:35
Ready
4:35
3 rounds
3 sets of 5-6 max-effort squat jumps, 90 s rest. Land softly. Stop when the jumps get lower.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 1:30
- rest
- 4:35
- total
Done.
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Take the quizWho it's for
Climbers in a power phase who want a bit of leg power for dynos and big rock-overs. The evidence that jump training carries over to climbing is thin, so treat this as an optional extra and don't expect it to change how you climb on its own.
Common mistakes
- Landing stiff. Land quietly with bent knees. A loud landing is a hard landing on your knees and ankles.
- Rushing into the next jump. Reset before each one. Every rep is a full effort.
- Finishing the set when the jumps are already lower. Stop when a jump drops. Lower jumps mean the set has done its job.
- Doing them on tired legs. Fresh legs, after a warm-up, on a strength or power day.
How to progress
Once three sets of six feel easy, add a fourth set before anything else. Past that, progress is in the jumps themselves: a quicker take-off and a quieter landing. Any knee or ankle pain means stop.
When it fits
The training periods this exercise fits into in Blok Sessions.
Power Explosive moves, momentum and coordination.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.