picture of Dustin Myers Wrestling Strength & Conditioning

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes. A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.

Weighted Contrast Jumps for Power

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Dustin Myers S&G - Weighted Contrast Jumps for Power

Mar 17, 2021

What do you think comes to mind when most people think about plyometric training?  If you answered a running start box jump on to a super high tower of boxes, you are correct.  Now I enjoy the challenge and competition that occurs when we break out the high boxes, but in all actuality that is not the most effective way to implement plyos into your training program.

Weighted jumps from a seated position onto a low box have a much better carry over to building speed and power.  An advanced version of weighted jumps is to pair the actual box jump with a “deceleration” jump on the way down.  The jump up builds concentric power, while the deceleration jump improves eccentric force absorption.  The more efficient we become at absorbing force eccentrically (think on the way down), the faster we can change directions and redirect force in a different direction.

For athletes trying this for the first time, start with no weight.  Once you get comfortable jumping from the seated position, add a light set of Dumbbells, but only on the way up.  Leave them at the top of the box when you jump down.  Finally, as an athlete advances in strength and experience you may have them begin to use light weights on the decelerations.  Start out light!  For perspective, Kollin Moore (450lb+ Squat, 525lb DL) only uses 25lb DBs.  They goal is not to use as heavy as possible weight, but to move explosively on the way up and to stick the landing on the way down.  Make sure on the decelerations to lengthen the hamstrings and sit back slightly rather than letting your knees take all of the weight.


Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, learn more about his strength and conditioning programs for wrestlers of all ages here, and check out Coach Myers' new website here.