You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
jump rope
- Thread starter stevo1290
- Start date
NBS 4life said:Oh and by the way it is GREAT! for calf muscles.
ok, im getting a jump rope
can i send you the weighted one my husband never used?
I've had jumprope as part of my conditioning circuit...it's tough, surprisingly.
you can do two feet jumps, one foot, alternating, they all are good for calves though...if it's weighted or a light rope, it's good for forearms too. I like to use faster ropes though, they are good for coordination and timing then.
you can do two feet jumps, one foot, alternating, they all are good for calves though...if it's weighted or a light rope, it's good for forearms too. I like to use faster ropes though, they are good for coordination and timing then.
Renegade Rope Training
by Coach John Davies
This ain’t your sister’s double dutch!
In an earlier article I gave you a glimpse into the explosive strength training used by Renegades. The brutality and the ferocious attitude of this type of training should’ve been obvious to you, yet it was only a piece of the Renegade philosophy of training.
Most T-mag readers learned about Renegade Training through my approach to strength training, but the truth is that I’m most well known in the sports community for my approach to speed and agility training. The plan of attack is simple: to perform on the field at an alarmingly faster pace than previously conceived possible, and to dictate the ebb and flow of the game and ultimately influence victory. The attack must be a relentless assault in which every facet of physical and mental development is scrutinized.
Consequently, the development of an athlete should be well-balanced. Metaphorically, the ultimate athlete’s development has no weaknesses and resembles the construction of a wheel, a perfectly round circle with spokes of equal strength. This "wheel" can’t achieve its highest potential if all attributes aren’t developed in harmony.
Training is designed such that it serves a purpose or function for the needs of the athlete. Each element of training is utilized so that form and function is maintained for the desired sport; therefore, each training regime must prioritize the following physical attributes:
Flexibility
Agility
Absolute Linear Speed
GPP (General Physical Preparation)
SPP (Specialized Physical Preparation)
Strength/Resistance Training
Unfortunately, there’s been a gross misrepresentation of sport speed by the media. Many young athletes and coaches consider the 40-yard dash as the determining factor in assessing an athlete’s potential. The truth is, most sporting activities are played within a smaller playing area or "box" in which reaction, balance, and agility are the true determinants. The merits of agility training are tremendous and will have an immediate and direct impact upon athletic endeavors.
So, to further unfurl the blueprint of Renegade Training, I’ll turn to agility training. As you’ll learn, the remarkable thing about agility training is that there’s one component that can be performed by people from all walks of life with equally beneficial results, whether they’re elite athletes or average gym members.
Agility work is an extraordinary training concern. To tackle this concern, I use a hybrid of training mediums such as rope skipping, agility ladders, dots, cone drills and other sport specific drills. Of course, much of agility training is sport specific in nature and can only be implemented by the general athlete from either the standpoint of equipment or usefulness. But the first phase of all agility training is something everyone can do: rope skipping.
Jumping rope offers extraordinary benefits to everyone. It’s relatively easy to learn, fully transportable and inexpensive. It’s rare to find an athlete or individual who can’t benefit from the use of rope work. In fact, I’ve used this training drill with such diametrically different athletes as 300 pound offensive lineman, female soccer players, and martial artists!
Many followers of stick-fighting and sword-fighting disciplines have used it as a form of SPP because of the tremendous speed generated by the rope as it "cuts" through air. Famed martial artist Bruce Lee included it as a mainstay in his warm-up and the image of Muhammad Ali turning a rope as a young man is the perfect blend of power, agility, and grace. World renowned master of rope work, Buddy Lee, a former Olympic wrestler and two time USMC athlete of the year, has helped illuminate the tremendous benefits for modern sport and those concerned with their general health. Simply put, this might be the perfect exercise for everyone from elite athletes and bodybuilders to the average adult and child.
Now, don’t get the wrong impression about the severity of this work just because rope skipping is a popular childhood game. As you might have already guessed, I don’t perform rope work like a kid’s game. I demand a torrid pacing. I consider the use of rope work the first step of laying the foundation for all agility training. It’ll provide synergistic balance among numerous areas such as foot speed, hand speed, work capacity, and cardiovascular health. Rope skipping, if done my way, will also improve concentration, motor skills, and balance, not to mention reduce bodyfat and strengthen soft tissues.
The Mechanics
To start our training, you need to consider the proper mechanics of rope work. Luckily, the learning curve for rope skipping is very steep. Start your rope routine with moderation and build up with a consistent and easy pace. Consider the first few weeks of rope training as a phase-in. Your body will quickly adapt to the demands and you’ll be able to attack this pursuit with ferocity.
Many prefer to count jumps, but I prefer to use measures of time instead (details on that below). In selecting your rope, choose one of significant length so that when looped under your feet, it’ll reach chest height. There’s no need to purchase an expensive rope either. I prefer the inexpensive plastic models you can easily adjust.
The positioning of the hands can vary and makes a big difference. Typically, athletes will allow their hands to drop naturally to the sides as the rope’s speed relies mostly on wrist movement. This is a solid way to perform skipping; however, an alternative exists that offers some interesting benefits for bicep development and also contributes to enhanced speed of the motion.
Instead of allowing the hands to drop, pinch the elbows into your sides. The space between the elbows and wrist joints should be roughly parallel to ground. The turning of the rope will now involve the biceps and forearms significantly. Once you adapt to this style, you’ll also notice a radical increase in the speed of the rope. Combative athletes should take particular heed to this style, as you’ll find it very applicable to the throwing of hooks, performing takedowns, and using holds. The speed of the rope will vary significantly as the skill is learned, but 90 to 120 revolutions per minute is generally acceptable.
Patterns of Movement
As you progress and gain confidence, you’ll quickly want to implement a pattern of movement. There’s an endless array of combinations you can perform and you can always experiment. However, I use a simple pattern of rope movements to coincide within the total rope routine.
As work capacity improves, I direct my athletes to perform three minute rounds with one minute active breaks between each. During these "breaks," they perform a series of exercises. If you maintain a steady regimen of rope work, you’ll be astonished at how quickly you advance. Once you’re able to perform three minute rounds you can use the sequences below.
The rope movement pattern I prefer is broken into fifteen-second splits within the three-minute rounds. The constant variation will provide challenge and a nice degree of variation. I’d suggest you use an alarm on a watch to signal moving from one pattern to the next. Here’s one of my favorite patterns (descriptions of patterns are included below):
Sequence A (0-30 seconds)
First 15 seconds: basic jump, two feet together
Second 15 seconds: cross-over of hands
Sequence B (30-60 seconds)
First 15 seconds: Ali shuffle (see description below)
Second 15 seconds: double skips
Sequence C (60-90 seconds)
First 15 seconds: side to side slalom
Second 15 seconds: cross-over of hands
Sequence D (90-120 seconds)
First 15 seconds: hip turn with left foot forward
Second 15 seconds: cross-over of hands
Sequence E (120-150 seconds)
First 15 seconds: hip turn with right foot forward
Second 15 seconds: cross-over of hands
Sequence F (150-180 seconds)
First 15 seconds: running, high knees
Second 15 seconds: double skips
Here’s a description of some of these patterns you may not be familiar with:
Cross-over of hands — As the rope is turning over behind you and is almost above your head, quickly cross your hands over and skip the rope with your arms crossed. Uncross and repeat.
Double skips — Simply turn the rope faster so you’re able to perform two revolutions per jump.
Ali shuffle — Move your feet back and forth in a short range of approximately one to two feet. Floating like a butterfly and stinging like a bee optional.
Side to side slalom — This movement looks like you’re jumping from one side of a line to another. The range of motion is very short and quick.
Hip turns — When you skip normally, your feet and body are obviously facing straight ahead. To perform hip turns, quickly turn your body to the left (or right) as the rope turns above your head. Your forward foot should be roughly one to two feet in front of the other; you’ll have turned about 90 degrees.
Running, high knees — This is pretty self-explanatory. Simply run with your knees as high as possible while turning the rope.
Turning up the Heat
Now that we have the rope patterns complete, I can turn to the exercise patterns employed during the "breaks." Beyond the various physical benefits of using this type of circuit method, many athletes, particularly combative ones, will also notice a heightened sense of awareness and concentration that they can quickly adapt for competition purposes. Think of that as a bonus to this type of training!
Given that each full round is four minutes (three minutes of rope work plus a one minute "break") you can easily calculate the time you can afford to spend. The time spent depends on whether you’re doing this type of work for personal conditioning or for more sport-specific pursuits.
For most purposes, I use six round sessions (24 minutes) but you can easily adjust this to suit your needs. My alpha level or "Phase I" athletes will employ the following routines:
Routine A — Pushing
Rounds 1-3: 30 seconds of fisted pushups (not to failure!)
Rounds 4-6: 30 seconds of dips (not to failure!)
Routine B — Pulling
Rounds 1-3: 30 seconds of burpees (not to failure!)
Rounds 4-6: 30 seconds of towel chins (not to failure!)
Routine C — Active Recovery
Rounds 1-3: 30 seconds of vertical hops (quick pace)
Rounds 4-6: 30 seconds of slalom hops (quick pace)
Routine D — Functional Hybri
Rounds 1-3: 30 seconds of pushups plus 15 burpees
Rounds 4-6: 30 seconds of towel chins plus 15 burpees
So, using routine "A" as an example, you’ll perform three minutes of rope skipping using the different patterns as you progress. After three minutes, you’ll drop to the floor and perform rapid paced push-ups for thirty seconds. After the push-ups, you’ll do dips for 30 seconds. That’s one round. Repeat five more times for a 24-minute session. You may then pant and guzzle water until the room stops spinning.
The nex time you jump, you can use Routine B as your "active rest" routine, and then move on to routines C and D in subsequent sessions.
Notes
• If you’re not familiar with some of these exercises (such as burpees or towel chins) read the "Renegade Training" article posted here.
• As for tempo, move fast while performing the push-ups, chins, and dips, but try to keep the quality of the movement high.
• If you’re unable to perform the exercises for 30 seconds without reaching failure, then stop just short of failure and consider it rest. This little break should last no longer than 30 seconds however.
After reading this I hope you’ll begin to look favorably on this simple yet effective form of exercise and implement it into your own training. If you do you’ll experience tremendous benefits and be closer to attaining many of your personal goals. Good luck!
***This article is from the T-Mag website***
I have tried this program several times and with several variations and it is excellent for conditioning.
If you just want to keep things simple, then pick one exercise and alternate 30 seconds of that exercise with 30 seconds of rope skipping.Squats, burpees, lunges and mountain climbers all work well for this.
by Coach John Davies
This ain’t your sister’s double dutch!
In an earlier article I gave you a glimpse into the explosive strength training used by Renegades. The brutality and the ferocious attitude of this type of training should’ve been obvious to you, yet it was only a piece of the Renegade philosophy of training.
Most T-mag readers learned about Renegade Training through my approach to strength training, but the truth is that I’m most well known in the sports community for my approach to speed and agility training. The plan of attack is simple: to perform on the field at an alarmingly faster pace than previously conceived possible, and to dictate the ebb and flow of the game and ultimately influence victory. The attack must be a relentless assault in which every facet of physical and mental development is scrutinized.
Consequently, the development of an athlete should be well-balanced. Metaphorically, the ultimate athlete’s development has no weaknesses and resembles the construction of a wheel, a perfectly round circle with spokes of equal strength. This "wheel" can’t achieve its highest potential if all attributes aren’t developed in harmony.
Training is designed such that it serves a purpose or function for the needs of the athlete. Each element of training is utilized so that form and function is maintained for the desired sport; therefore, each training regime must prioritize the following physical attributes:
Flexibility
Agility
Absolute Linear Speed
GPP (General Physical Preparation)
SPP (Specialized Physical Preparation)
Strength/Resistance Training
Unfortunately, there’s been a gross misrepresentation of sport speed by the media. Many young athletes and coaches consider the 40-yard dash as the determining factor in assessing an athlete’s potential. The truth is, most sporting activities are played within a smaller playing area or "box" in which reaction, balance, and agility are the true determinants. The merits of agility training are tremendous and will have an immediate and direct impact upon athletic endeavors.
So, to further unfurl the blueprint of Renegade Training, I’ll turn to agility training. As you’ll learn, the remarkable thing about agility training is that there’s one component that can be performed by people from all walks of life with equally beneficial results, whether they’re elite athletes or average gym members.
Agility work is an extraordinary training concern. To tackle this concern, I use a hybrid of training mediums such as rope skipping, agility ladders, dots, cone drills and other sport specific drills. Of course, much of agility training is sport specific in nature and can only be implemented by the general athlete from either the standpoint of equipment or usefulness. But the first phase of all agility training is something everyone can do: rope skipping.
Jumping rope offers extraordinary benefits to everyone. It’s relatively easy to learn, fully transportable and inexpensive. It’s rare to find an athlete or individual who can’t benefit from the use of rope work. In fact, I’ve used this training drill with such diametrically different athletes as 300 pound offensive lineman, female soccer players, and martial artists!
Many followers of stick-fighting and sword-fighting disciplines have used it as a form of SPP because of the tremendous speed generated by the rope as it "cuts" through air. Famed martial artist Bruce Lee included it as a mainstay in his warm-up and the image of Muhammad Ali turning a rope as a young man is the perfect blend of power, agility, and grace. World renowned master of rope work, Buddy Lee, a former Olympic wrestler and two time USMC athlete of the year, has helped illuminate the tremendous benefits for modern sport and those concerned with their general health. Simply put, this might be the perfect exercise for everyone from elite athletes and bodybuilders to the average adult and child.
Now, don’t get the wrong impression about the severity of this work just because rope skipping is a popular childhood game. As you might have already guessed, I don’t perform rope work like a kid’s game. I demand a torrid pacing. I consider the use of rope work the first step of laying the foundation for all agility training. It’ll provide synergistic balance among numerous areas such as foot speed, hand speed, work capacity, and cardiovascular health. Rope skipping, if done my way, will also improve concentration, motor skills, and balance, not to mention reduce bodyfat and strengthen soft tissues.
The Mechanics
To start our training, you need to consider the proper mechanics of rope work. Luckily, the learning curve for rope skipping is very steep. Start your rope routine with moderation and build up with a consistent and easy pace. Consider the first few weeks of rope training as a phase-in. Your body will quickly adapt to the demands and you’ll be able to attack this pursuit with ferocity.
Many prefer to count jumps, but I prefer to use measures of time instead (details on that below). In selecting your rope, choose one of significant length so that when looped under your feet, it’ll reach chest height. There’s no need to purchase an expensive rope either. I prefer the inexpensive plastic models you can easily adjust.
The positioning of the hands can vary and makes a big difference. Typically, athletes will allow their hands to drop naturally to the sides as the rope’s speed relies mostly on wrist movement. This is a solid way to perform skipping; however, an alternative exists that offers some interesting benefits for bicep development and also contributes to enhanced speed of the motion.
Instead of allowing the hands to drop, pinch the elbows into your sides. The space between the elbows and wrist joints should be roughly parallel to ground. The turning of the rope will now involve the biceps and forearms significantly. Once you adapt to this style, you’ll also notice a radical increase in the speed of the rope. Combative athletes should take particular heed to this style, as you’ll find it very applicable to the throwing of hooks, performing takedowns, and using holds. The speed of the rope will vary significantly as the skill is learned, but 90 to 120 revolutions per minute is generally acceptable.
Patterns of Movement
As you progress and gain confidence, you’ll quickly want to implement a pattern of movement. There’s an endless array of combinations you can perform and you can always experiment. However, I use a simple pattern of rope movements to coincide within the total rope routine.
As work capacity improves, I direct my athletes to perform three minute rounds with one minute active breaks between each. During these "breaks," they perform a series of exercises. If you maintain a steady regimen of rope work, you’ll be astonished at how quickly you advance. Once you’re able to perform three minute rounds you can use the sequences below.
The rope movement pattern I prefer is broken into fifteen-second splits within the three-minute rounds. The constant variation will provide challenge and a nice degree of variation. I’d suggest you use an alarm on a watch to signal moving from one pattern to the next. Here’s one of my favorite patterns (descriptions of patterns are included below):
Sequence A (0-30 seconds)
First 15 seconds: basic jump, two feet together
Second 15 seconds: cross-over of hands
Sequence B (30-60 seconds)
First 15 seconds: Ali shuffle (see description below)
Second 15 seconds: double skips
Sequence C (60-90 seconds)
First 15 seconds: side to side slalom
Second 15 seconds: cross-over of hands
Sequence D (90-120 seconds)
First 15 seconds: hip turn with left foot forward
Second 15 seconds: cross-over of hands
Sequence E (120-150 seconds)
First 15 seconds: hip turn with right foot forward
Second 15 seconds: cross-over of hands
Sequence F (150-180 seconds)
First 15 seconds: running, high knees
Second 15 seconds: double skips
Here’s a description of some of these patterns you may not be familiar with:
Cross-over of hands — As the rope is turning over behind you and is almost above your head, quickly cross your hands over and skip the rope with your arms crossed. Uncross and repeat.
Double skips — Simply turn the rope faster so you’re able to perform two revolutions per jump.
Ali shuffle — Move your feet back and forth in a short range of approximately one to two feet. Floating like a butterfly and stinging like a bee optional.
Side to side slalom — This movement looks like you’re jumping from one side of a line to another. The range of motion is very short and quick.
Hip turns — When you skip normally, your feet and body are obviously facing straight ahead. To perform hip turns, quickly turn your body to the left (or right) as the rope turns above your head. Your forward foot should be roughly one to two feet in front of the other; you’ll have turned about 90 degrees.
Running, high knees — This is pretty self-explanatory. Simply run with your knees as high as possible while turning the rope.
Turning up the Heat
Now that we have the rope patterns complete, I can turn to the exercise patterns employed during the "breaks." Beyond the various physical benefits of using this type of circuit method, many athletes, particularly combative ones, will also notice a heightened sense of awareness and concentration that they can quickly adapt for competition purposes. Think of that as a bonus to this type of training!
Given that each full round is four minutes (three minutes of rope work plus a one minute "break") you can easily calculate the time you can afford to spend. The time spent depends on whether you’re doing this type of work for personal conditioning or for more sport-specific pursuits.
For most purposes, I use six round sessions (24 minutes) but you can easily adjust this to suit your needs. My alpha level or "Phase I" athletes will employ the following routines:
Routine A — Pushing
Rounds 1-3: 30 seconds of fisted pushups (not to failure!)
Rounds 4-6: 30 seconds of dips (not to failure!)
Routine B — Pulling
Rounds 1-3: 30 seconds of burpees (not to failure!)
Rounds 4-6: 30 seconds of towel chins (not to failure!)
Routine C — Active Recovery
Rounds 1-3: 30 seconds of vertical hops (quick pace)
Rounds 4-6: 30 seconds of slalom hops (quick pace)
Routine D — Functional Hybri
Rounds 1-3: 30 seconds of pushups plus 15 burpees
Rounds 4-6: 30 seconds of towel chins plus 15 burpees
So, using routine "A" as an example, you’ll perform three minutes of rope skipping using the different patterns as you progress. After three minutes, you’ll drop to the floor and perform rapid paced push-ups for thirty seconds. After the push-ups, you’ll do dips for 30 seconds. That’s one round. Repeat five more times for a 24-minute session. You may then pant and guzzle water until the room stops spinning.
The nex time you jump, you can use Routine B as your "active rest" routine, and then move on to routines C and D in subsequent sessions.
Notes
• If you’re not familiar with some of these exercises (such as burpees or towel chins) read the "Renegade Training" article posted here.
• As for tempo, move fast while performing the push-ups, chins, and dips, but try to keep the quality of the movement high.
• If you’re unable to perform the exercises for 30 seconds without reaching failure, then stop just short of failure and consider it rest. This little break should last no longer than 30 seconds however.
After reading this I hope you’ll begin to look favorably on this simple yet effective form of exercise and implement it into your own training. If you do you’ll experience tremendous benefits and be closer to attaining many of your personal goals. Good luck!
***This article is from the T-Mag website***
I have tried this program several times and with several variations and it is excellent for conditioning.
If you just want to keep things simple, then pick one exercise and alternate 30 seconds of that exercise with 30 seconds of rope skipping.Squats, burpees, lunges and mountain climbers all work well for this.