Monday, February 28, 2011

Extreme Workout of the Week

Found this on . One lifeguard I know does this daily with chains. One bit of advise  - take it easy the first time you try this. it's harder than it looks. - Koz

Exercise Highlight - Rope Training

Training with ropes offers a great opportunity to condition your cardiovascular
& energy systems as well as strengthen your core, functional strength
and grip strength. At a time when the weather may have athletes searching
for motivating & challenging ways to attack their fitness, rope training
is a great option to include in your program. Just 15 minutes working with the
training ropes will leave you loving them & hating them at the same time
because of the intense challenge they offer. There are many patterns and 
exercises to do with a training rope each offering intense effort from your 
aerobic & anaerobic systems. You can perform the movements from a
standing position or a seated position, with 1 arm or two arms, and include
other equipment such as a sled into the mix. To get you started we included
a video of the basic movements of rope training.
Try this workout:
Perform this in a circuit training fashion by moving from one movement
immediately to the next with no rest in between. The goal is to be able to 
complete every repetition. Start at the smaller repetition range and work 
up from there. You can time yourself to see how long it takes to complete
the circuit. Work on the movement patterns first to ensure that the your
executing them correctly then try the workout.
  • 50-100 medium waves
  • 20-40 alternating waves
  • 20-40 side to side waves
  • 20-40 grappler throws
  • 25-50 big waves (get the waves as high as you can in the air, you 
  • may even find your feet leaving the ground)
There are many types of ropes you can use. The common ones are 1.5 &
2 inch thick ropes that are 30 to 50 feet in length. They also go up to 100+ feet. 
You can purchase them in manila, nylon, danline & a few others. Let us 
know if you have any questions. Click here to purchase Training ropes from Visit for even more ropes.

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