conditioning

The Battling Ropes® training system is redefining how athletes and average joes are training and the incredible results they’re getting aren’t easily achieved with any other training system. This system was created by multi-world record holder John Brookfield and it’s taking the fitness industry by storm including professional and amateur school sports teams, MMA fighters, top coaches and personal trainers. This revolutionary method of training is redefining interval and cardio training.

Most trainees that we speak to say that they are amazed at how hard and challenging a 50 ft 1.5” or 2” piece of rope can be, but that they as well as their clients & athletes LOVE the immediate effects and results that they’re experiencing. Most people that are new to the ropes completely gas out in 30 to 60 seconds. This training fatigue is happening both cardiovascularly and muscularly.

TRAINING SUGGESTIONS & METHODS

1. Start with a 1.5” 50 ft. poly or manila rope (the 1.5″ 50 ft. poly is our standard rope) unless you are a well conditioned athlete, then you could start with the 2” poly or anaconda (manila). After you have trained with the 1.5” rope for a few months, then add the 2” rope to your training. The 1.5” poly rope weighs 23 lbs where as the 2” poly rope weighs 40 lbs. This is quite a jump and will fatigue your muscles and heart very quickly. Alternating between the 1.5” and the 2” rope is a good way to build up your endurance and strength.
2. Do a variety of exercises per set and instead of doing only one exercise for one minute straight, try doing five different exercises for 10-20 seconds per exercise. This method will help to keep you from having one major muscle area fatigue out so quickly. Have someone with a stop watch calling out the different exercises and when it’s time to switch. If you are alone just count one-one-thousand, two-one-thousand until you get to ten then switch exercises. If you count out loud it will make it that more difficult. Rest for as long as necessary depending on your goals, then choose five more exercises and do another set.
   

   Smokin' it on the Ropes!

3. Use core and legs and not just arms – If your arms and shoulders are tiring out quickly try to incorporate your abs and legs into your movements more. Try making smaller or tighter movements and alternate these with larger movements.
4. Change training positions – By using a variety of training positions such as standing, kneeling, seated on a stability ball or sitting on the ground, you will be able to target different working muscles and intensities. For advanced training you can stand on two stability discs while using the rope which will increase the difficulty and intensity. We have found that if you are able to pump your legs your heart rate goes up much faster while on the stability discs. Another method that John suggests is interval training by doing a set of weights like bench press or kettlebell swings, then immediately doing one minute on the ropes instead of resting between your weight lifting sets. If you have really good balance, try performing the ropes while kneeling on a stability ball.
5. Partner training – By using a pair of 16.5’ partner ropes 1.5” or 2” you can greatly increase the complexity and intensity of the training by having a resisting partner. Below you can view a video of myself and John Brookfield doing the partner ropes. However, in this video we are using a pair of 25 ft. 1.5” ropes.  It also looks like the video has been speed up, but I can tell you it is actual speed! It just goes to show how beneficial the partner ropes can be for grip strength, balance and hand and arm speed. In the video we are also doing the rope press with the 2” rope and it is very challenging and develops a lot of shoulder strength.
6. Competition – The name is Battling Ropes® for a reason. Having multiple people competing on the ropes will greatly multiply your training intensity and motivation. You can have one person doing the wave training on a 1.5” rope and another more advanced person using the 2” rope but they can still compete against each other. This method works great for kids, women or beginners.
7. Variable intensity – You can vary the rope intensity by shortening or lengthening the rope. If you have a 50 ft. rope which is normally 25 ft. away from the anchor, you can wrap it around the anchor or pole a few extra times thereby shortening the length and lessening the weight of the rope. You can also tie down the end of the rope and stretch it out straight the entire 50 feet length then hold the rope with one hand in front of the other. The length of the rope will greatly enhance the intensity. You can also add ankle or wrist weight to the rope and increase the weight.

You can learn a lot from John Brookfield’s DVDs, manuals and e-books. I hope you enjoy trying out the above training suggestions and I would love to hear your comments and other rope training routines that you’re using.

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