Extreme Workout of the Week

Found this on MountainPeakFitness.com . 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 

performbetter.com. Visit artofstrength.com for even more ropes.