HEAVY TRAINING ROPES: Fast, Safe and Effective Exercise Results

by Bruce Pahl Bruce

Here are some workout suggestions to enhance your Slam N Ropes® training and performance.

Do a variety of exercises per set:

Instead of doing only one exercise for one minute straight, try alternating five different exercises for 30 -60 seconds without stopping. That means you will do one movement every 10 seconds then switch. Keep this up for up to one minute. Use a clock on the wall, a rounds timer or have someone with a stop watch calling out the different exercises and when it’s time to switch. If you don’t have a clock then you can 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. After you have finished one round or set rest for 30 seconds or as long as necessary depending on your goals and recovery ability. After your rest do another set with same or different movements for functional strength training and functional training workouts.

Use your whole body:

This method will keep one specific muscle; like your shoulders or a muscle group like your arms from fatiguing out too quickly. It will also help you to train different major muscle groups like, legs, core while working your upper body at the same time. Make sure that you are using your hips and legs while waving the ropes not just arms. If you only use small muscle groups like your arms you will not be able to do the exercises for very long and will tire out too quickly. Rope training should incorporate your entire body, especially your hips. After you start to fatigue you can use smaller or tighter movements and alternate these with larger movements. The more slack you have in the rope the harder the movements will be but don’t make the rope too taunt. A good guideline is to pull the rope tight then take one stop forward.

Grip options: All exercises can be done with either an overhand or underhand grip. Some movements are easier when you use a different grip so try them both ways. Keep your wrist relaxed and natural. This works best when using the flexible Sport Grip™ handles instead of the hard plastic end caps that other ropes come with. These handles will also greatly improve your grip and make all your movements more natural and safer.

Two handed wave with hip snap:

This is when both your arms are moving together. Make sure that your hips are moving forward and back with a good hip snap. Most people bend backwards at the hip enough but do not go forward enough. This is most likely due to tight hip flexor muscles. Also you should not be using your legs as in squatting for this movement.

Two handed alternating waves: You can use either grip and alternate your arms like you are running, just don’t pull backwards on the rope but go up and down with your arms. The key to this exercise is to use your hips in a circular motion like you are a washing machine that is agitating. You won’t be very good at this one to start but with time you will learn to move your arms in one direction while your hips are going in the other. Just don’t chew gum at the same time or your head might explode.

Two handed wave with squat:

Both arms are moving together using either grip but this time you will not be using your hips to help swing the rope but your legs. You will be squatting up and down while waving. The deeper you squat the harder it will be.

Coach Bruce Pahl is a certified functional training & self defense instructor

www.slamNropes.com