Using training ropes in your fitness routine provides a fun and unique type of training stimulus. The exerciser must train with a continuing velocity by using their arms to maintain a wave-like motion throughout the entire length of the rope leaving no lull in action! Of course this is easier said then done…even highly fit exercisers are shocked at the difficulty of maintaining the wave for as little as 20 seconds their first time using it!
Training ropes come in a variety of sizes, ranging from 30-50′ in length, 1-2″ in diameter, and 12-40 lbs in weight. Basically, the larger the rope, the more challenging it is to keep it moving. More advanced exercisers will find the medium to larger rope as the most ideal (40-50’/20+ lbs). And if you are just beginning a fitness program the shorter/lighter rope (30-40’/up to 20 lbs) will provide plenty of challenge.
Of course implementing training ropes into your fitness routine has many physical benefits. Cardiovascular endurance increases, noticeable improvements in strength and power are found, and a rope workout is a great calorie burner for individuals trying to improve body fat. A variety of exercises and movements can be used at different angles and positions, giving you a complete and well-rounded workout. So whether you are an MMA fighter, weekend warrior, or just looking for training variety…the ropes are an absolute must!
ROPE/ATHLETIC DRILL INTERVAL WORKOUT
Circuit 1 – 3 sets @ 30 s/exercise. Rest 30-60 s between pairs
1. Alternating Waves x 30 seconds/Burpees x 30 seconds
2. Double Waves x 30 seconds/Split Jumps x 30 seconds
3. Circle Waves x 30 seconds/Iceskaters x 30 seconds
4. Flips x 30 seconds/Side shuffles x 30 seconds
Rest 2-3 minutes before moving to circuit 2
Circuit 2 – 3 sets @ 30 s/exercise. Rest 30-60 s between pairs
1. Alternating Circles x 30 seconds/Wall Acceleration Drill x 30 seconds
2. In Outs x 30 seconds/Quick Feet x 30 seconds
3. Big Waves x 30 seconds/Squat Jumps x 30 seconds
4. Jumping Jacks x 30 seconds/Mountain Climbers x 30 seconds