Heavy rope training is actually a lot like working with kettlebells: It’s a heck of a lot harder than it looks! It’s a unique, fun, and very challenging way to reach your fitness goals.
In part one of this Heavy Rope Training article series, I gave a you a general overview and a couple of sample videos of heavy rope training in action. In part two, I’m going to give you two sample workouts and point your towards some additional resources.
Workout 1 – Battling Ropes® Tsunami
This is a workout, but it’s also a test. If you want to take the legitmate test, you need to use a 50 foot 2″ rope. You can tie it on to a pole or have a partner hold the other end of the rope.
Use an underhand or overhand grip. You’re simply going to start creating waves and see how long you can maintain that velocity and power. The flow of the waves must stay continuous going into the pole or to where the person securing the rope is standing.
Here’s the video of the workout:
Workout 2: Kettlebell Swings + Rope Whips
The combo of kettlebells and heavy rope training is fantastic. A simple interval/conditioning workout would be to simply do Kettlebell Swings for 30 seconds, rest about 15 seconds, and do rope whips for 30 seconds. To start, shoot for five rounds of this and work your way up – trust me, you’ll be toast!
There’s actually quite a lot of info out there about heavy rope training. John Brookfield and his Battling Ropes® system seems to be the authority in the area, but there are a lot of other places to get info and order ropes, too.
Here’s a link to order a 2″ thick, 50 foot rope:
Art of Strength also makes their own heavy ropes – they call ’em Ropes Gone Wild
As far as instructional materials, there are also a lot of those out there. Here’s a cool on-demand video program from John Brookfield – you can download the video and start watching it immediately:
All of the products and programs I’ve listed here will take you to Amazon.com, and there are tons of heavy rope training products there to choose from – check out the ones I’ve listed and do some searching around of your own as well.
Now you have a solid introduction to heavy rope training, a couple of sample workouts to try and an idea of where to get some ropes and related instructional materials. If you’re looking for a new, unique training challenge, it could be just what you’re looking for. Train hard!