Hello there,
I changed my plan to mid volume as i will have a lot of free time and my race is the 22th september I want to be ready
So for the first time some Strength & Conditioning workout appear next week on my plan!
Problem, lot of exercices are with a box, which I don’t have, how to change the program or what are the equivalent exercices if i don’t have a box to jump onto?
Thanks!
Not sure what specific box exercises you have, but if it’s plyometrics you can always replace with broad jumps, and if it’s things like step ups you can always try to go down the route of pistol squats.
That said, if you can swing it financially a 20x18x16 or similar plyo box is definitely worth the investment. I have entirely too much home gym equipment, but probably use the box more than anything else.
Thanks for your answer!
The dimensions you are giving are inches or cm ? I’m french so not sure 
I should have considered that, the dimensions I gave are inches
Hello, typically with plyometrics (jumping), the key movements are jumping onto the box and landing softly. Any kind of stair will work to replace it. Since you’re in France, a wooden wine box will also work!
Also important are the single leg hops, which don’t require a box.
For my athletes, I add in a full-body strength program with chest and shoulder push and pull exercises in addition to box jumps.
Let me know if you have more questions!
special heart just for the wine box!
I bought a jump box from 2nd hand market for cheap finally!
Have some adjustable dumbbells aswell for the chest and shoulder training I’ll add some
Excellent, Martin!
Make sure you focus on the landing: I advise my athletes to exaggerate the landings to lengthen your hamstrings. Start slowly or you’ll get sore the next day!