How to Set Up Battle Ropes for Your Gym
Video
Description
Battle Ropes can be used for much more than simple wave drills if you know how to set them up. Learn how to use your Battle Rope for climbs, weight drags, and lifts using some simple tricks. Get
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Battle Rope training has been a pretty hot topic in the fitness world for the last few years. A once unique tool that caught people’s eye, today they are everywhere from Adidas ads to UFC highlight films.
| How To Use Battle Roped |
Relax: Learning to relax under stress is vital. Many people grip the ropes hard and tense up their bodies, leading to quick exhaustion. Grip the rope lightly, relax your arms, shoulders, torso, and even your face; you will be able to move faster and maintain intensity for longer periods of time.
Breathe: This goes hand and hand with being able to relax. Rope exercises are 100% output, meaning that there is no rest. Typical exercises in other training methods have a rest point, allowing for relaxation and consistent breathing patterns. Novices to Rope Training tend to hold their breath and hurt their performance. Try and match your movement with your breathing pattern; as speed and intensity increases, your breathing should too.
Whole Body Training: While most rope exercises are thought to be upper body movements, the entire body should be utilized to increase power and efficiency. The legs and hips play a critical role in generating power into and through the arms. This is important for all movements, especially sports and athletics. When doing the Waves, be conscious of your feet, legs, hips, and shoulders. Make sure to avoid standing too stiffly, and ensure that all areas of your body are active.
The Wave Series is typically what you see on Youtube, commercials, and advertisements. The most challenging aspect of the Wave Series is that, if done correctly, the exercises have zero downtime; Waves require 100% output.
These exercises can be used in a variety of ways, including various intervals for a particular time and/or for distance. A 50’ rope, wrapped around an anchor, makes 2, 25-foot lengths. You can use this information to design distance workouts (1/4 mile, 1 mile, etc.).
Time, distance, reps, etc. can all be manipulated to a variety of workouts and goals. Your imagination only limits the possibilities. Use the following variables to increase or decrease each exercise to fit your client’s ability levels and goals.
When trying the waves for the first time, 20 seconds will feel like an eternity. Over time, people quickly adapt and can maintain a consistent pace and intensity for 5 minutes to over 45 minutes. We have a wall full of names that did alternating waves for over 10 minutes.
I suggest working up to 10-20 minutes, then working on intensity and speed afterward.
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