Tag Archives: battling ropes

Improve Muscle Endurance with Battling Ropes

27 Mar

Want to try a new exercise, develop full-body strength and conditioning, and boost your muscle endurance?  Try the battling ropes.

The goal of this exercise is to generate velocity and, ultimately, power throughout the entire duration of the exercise.  Battling ropes workouts can improve lactic acid tolerance, which allows you to work harder and longer, over time.

To perform the battling ropes exercise, maintain an athletic stance, grab the end of a rope in each hand, and swing your arms, vertically and simultaneously (you can also alternate — as pictured — or swing laterally). Swing hard and swing fast.  Start with 3 sets of 10 seconds each, with 30 second rest intervals between sets, and work up to 30 second sets with 60 second rest intervals.

Check out this article and video from STACK Media.

Get STRONGER, Get FASTER!

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Make Waves with Battling Ropes

5 Aug

Battle-ropes[1]Training with battling ropes is a great metabolic workout, according to a report from Men’s Health magazine.

Researchers from the University of Minnesota found that using battling ropes for just 10 minutes can burn about 150 calories.

Finish your next training session with this workout:

  • Hold an end of the rope in each hand.
  • Get in an athletic stance (as pictured); chin up, chest up; feet a little wider than shoulder-width apart; hips down, knees bent; torso and legs relaxed.
  • Begin making alternating, up-and-down waves.
  • Go for 15 seconds and rest for 45 seconds (that’s one circuit).
  • Perform 10 circuits.

Please also see, Improve Muscle Endurance with Battling Ropes.

Get STRONGER, Get FASTER!

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Make Waves to Get Stronger

9 Jul

Battle-ropes[1]At our facility, the goal is always the same — improve athletic performance and fitness through the development of strength and conditioning.  But we use a wide variety of tools to help our clients reach (and exceed) their goals.

Battling ropes are one of the tools we use to improve strength, muscular endurance, and build lean muscle mass.  They work each arm independently, eliminating strength imbalances, and provide a great cardio workout in the process.

Battling ropes are available in a variety of lengths and thicknesses, but a 50-foot, 1 & 1/2-inch-thick rope tends to work best for most people.  You can purchase them from a fitness retailer or website, or make your own.  To anchor it, just loop it around a pole.

Here are some battling ropes training tips:

  • Don’t just wave the ropes up and down.  Different motions will work different muscles and skills.  Swing the ropes in circles, side-to-side, or diagonally.  Alternate between simultaneous and alternating swings.
  • Use the ropes anytime during your workout.  Battling ropes can be used for a dynamic warmup, finisher, or an entire workout in and of themselves.
  • Adjust the resistance by moving closer to or farther away from the anchor point.  The amount of slack in the rope determines the load.  Moving toward the anchor point (more slack) increases the intensity.
  • Switch your grip.  Hold the rope underhand, overhand, or double (fold over) the ends.
  • Keep both feet flat on the floor, shoulder width apart; to start, hold the ends of the rope at arm’s length in front of your hips; knees bent, hips down and back, chin up, chest up.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Muscle Endurance with Battling Ropes

25 Nov

Battle-ropes[1]Want to try a new exercise, develop full-body strength and conditioning, and boost your muscle endurance?  Try the battling ropes.

The goal of this exercise is to generate velocity and, ultimately, power throughout the entire duration of the exercise.  Battling ropes workouts can improve lactic acid tolerance, which allows you to work harder and longer, over time.

To perform the battling ropes exercise, maintain an athletic stance, grab the end of a rope in each hand, and swing your arms, vertically and simultaneously (you can also alternate — as pictured — or swing laterally). Swing hard and swing fast.  Start with 3 sets of 10 seconds each, with 30 second rest intervals between sets, and work up to 30 second sets with 60 second rest intervals.

Check out this article and video from STACK Media.

Get STRONGER, Get FASTER!

Your thoughts?

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