Rope Training Explained
February 2nd, 2016 | Karen Bawabeh
There comes a point in our life that calls for a change. Your fitness regimen is no exception. Aside from the boredom factor, there’s also the drawback of the plateau effect. Adding an unconventional training technique to your fitness routine will not only put some life back into your workouts, but also shock some different muscles into getting in on the action.
Originally developed for specific sports such as football, battle rope training is now finding its way into the mainstream. If you’re looking for a highly effective, back-to-basics type of conditioning that brings a new twist to your fitness routine, this is it! Along with increasing your strength, power, and endurance, the constant motion of rope battling will floor you with a muscle toning, metabolic workout unlike any other. You’ll be shocked at how fast a few quick whips can get you to your maximum heart rate.
WHAT YOU NEED
You’re going to need something to anchor the rope. If it’s a pole, post or a machine, loop the rope around it to give you two even lengths – holding one end in each hand. Heavy rope training can get intense, so whatever anchor you use, be sure it’s secure.
HEAVY ROPE EXERCISES
There are tons of pulse pounding, heavy rope exercises to ramp up your cardio and build your core strength. Common movements include waves, slams, throws, spirals, and whips. All involve swinging your arms up and down and/or side to side, in some manner for timed intervals. To maximize your efforts, focus on maintaining the intensity of the motion from start to finish, no matter how much it burns – and trust me, it’s going to burn.
Start out doing 3 sets of 30-second intervals with 45 seconds of rest in between. As you get stronger and your conditioning improves, you can increase the duration of the move and decrease the rest time.