heavy ropes

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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...

Use Heavy Ropes For Your Warm Up

heavy rope training

  Heavy ropes (also known as battle ropes or training ropes) are essentially 60-200 foot long extra thick ropes.  This training tool involves the lower body, core, and upper body.  Typically these exercises are done for periods of time (for example, for thirty seconds).  For that reason these are commonly used as metabolic conditioning tools.   Heavy ropes make a great warm-up.  Due to their total body nature, they’ll warm up most of the muscles and joints, elevate heart rate,...

There’s No Best Tool For Metabolic Conditioning

This is the third installment of a series of posts about metabolic conditioning (see the other posts at http://wp.me/p1XfMm-cV and http://wp.me/p1XfMm-cW). The other posts introduced the concept, discussed the fact that it is a rather general quality in periodization lingo, and discussed the challenges with making it sport-specific. This post is going to take a critical look at some of the tools that are commonly used in metabolic conditioning programs. This post is going to look at the following: •...