battle ropes

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The Warm-Up: Important For Improved Performance

Warming up is an important aspect of any practice or workout and it’s also one that is frequently misunderstood. This post will give you some thoughts about how to construct an effective warm-up.   The textbooks divide warm-ups into two phases; a general warm-up and a specific warm-up. For me this is a little constraining. I like to think that a good warm-up has three parts; a rhythmic movement, dynamic flexibility exercises, and event-specific movements.   Rhythmic movement A good...

Battle/heavy ropes: Practice and research

heavy rope training

The use of heavy ropes in the conditioning of athletes has become very popular over the last decade. These are long, extra-thick, heavy ropes that are attached to a fixed point. The athlete performs a variety of exercises that are rhythmical in nature and that (in theory) work the majority of the muscles of the body. This makes them an ideal tool for metabolic conditioning, where the program needs to have a defined work to rest interval. In addition to...

You Need To Move To Burn Calories

Strength and conditioning professionals have been using “new” exercise modes in prehab, metabolic conditioning, and strength training workouts for a number of years now. Things like suspension training, kettlebells, strongman implements, and heavy (aka battling) ropes are common tools today. These newer exercises are an area where the research is far behind the practice of strength training.   Ratamess et al published a study looking at the metabolic responses of a number of exercises including free weight exercises, bodyweight exercises,...

Research On Heavy Ropes

heavy rope training

Heavy ropes are a training mode that many strength and conditioning coaches have been incorporating into the training of their athletes for several years now. They provide a total body exercise, they strengthen and improve the endurance of the core, are a metabolic conditioning tool, and make a great warm-up activity.   While this is a tool that is pretty extensively used, there has not been much research on it. The Journal of Strength and Conditioning Research recently published a...

Metabolic Conditioning: Ropes and Kettlebells

heavy rope training

Kettlebells and heavy ropes can be used as metabolic conditioning tools. What follows is a sample of a metabolic conditioning workout that is being used in conjunction with an upcoming article that I wrote for STACK. The article deals with workouts for basketball centers and the purpose of this workout is to help with endurance and to help with weight control for centers that are too fat. For this workout, each exercise is performed for thirty seconds. There is minimal...