Get Fit With This Brutal Heavy Rope Workout | STACK

3 Brutal Conditioning Ropes Exercises

May 20, 2012 | Featured in the Back to School 2012 Issue

Must See Conditioning Videos

Conditioning ropes workouts are a great way to improve athleticism. By moving the ropes repeatedly in controlled patterns, you will build overall strength, core stability and conditioning. These ropes are no joke. They are heavier than you think, and they can blast your metabolic system.

Conditioning ropes also offer a new challenge in conditioning. Unlike traditional conditioning drills like sprinting, they are low-impact so they preserve your joints. And the full-body movements they require will ensure that your upper body, lower body and core have the muscular endurance needed to stay strong and powerful throughout your game.

Conditioning rope exercises are done for time. The exact time depends upon the demands of your sport. Normally the exercises are done for 30 to 60 seconds, but you can mimic the work and rest timing of your sport. For example, a hockey player might perform 45 to 60 seconds of rope work, then rest for two to three minutes before the next set.

Perform between three and five sets of each conditioning rope exercise toward the end of your upper- or lower-body workout as a finisher, no more than three times per week.

Rope Slams

Wrap the rope around something immovable, like a sign, basketball post or heavy kettlebell. Walk backward until there's little or no slack in the rope. Assume athletic position with hands at your sides, holding one end of the rope in each hand. Stand straight up and lift your arms in front to shoulder level. Immediately bend hips and knees, and slam ropes into ground. Stand up and repeat pattern for specified time.

FROM AROUND THE WEB

Rope Wood Choppers

Wrap the rope around something that won't move. Walk backward until there's little or no slack in the rope. Assume athletic position with your hands in front and arms straight, holding one end of the rope in each hand. Stand straight up and raise your arms overhead, keeping them straight. Bend at hips and knees, and slam rope into ground. Stand up and repeat pattern for specified time.

Rope Circles

Wrap the rope around something that won't move. Walk backward until there's little or no slack in the rope. Assume athletic position with your hands at your sides, holding one end of the rope in each hand. Raise your arms in front to shoulder level. Rotate your arms clockwise to make circles with the ropes for specified time. Repeat in counterclockwise direction.

Photo:  articles.elitefts.com

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
More Cool Stuff You'll Like

The Mount Everest Treadmill Challenge

How Much Conditioning Do You Really Need?

How Sporting Kansas City Stays 'Sporting Fit'

5 Brutal Sprint Drills That Push the Lactic Threshold

Train Harder With Hill Sprints

Advanced High School Football Summer Conditioning Program

LaTroy Hawkins' Epic Battle Ropes Workout

STACK Challenge: 5 Minutes of Treadmill Torture

Win the Fourth Quarter With These Basketball Sled Push Finishers

Get in Basketball Shape With the Right Workout

Understanding the Benefits and Risks of Altitude Training

STACK Challenge: The 10/10 Treadmill Challenge

Can You Survive These 4 Crazy Plate Push Finishers?

Alternatives to Boring Cardio Training

ZSeries 10-Minute Workouts: Interval Sprints

7 Footwork Drills That Give You an Advantage

Get in Game Shape With 4 Conditioning Combos

5 NBA Players Who Found Their Game After Losing Weight

Off-Season Conditioning: Full-Body Med Ball Workout

Full Body Workout: 6-Week Conditioning Plan

STACK Challenge: 500-Meter Row

Alactic Capacity: What It Is and Why Athletes Need It

In Defense of Cardio

ZSeries 10-Minute Workouts: The Hill

Why You're Doing Mountain Climbers Wrong and How to Fix Them

How to Avoid Hockey Conditioning That Slows You Down

Baseball Conditioning: Why You Need an Aerobic Base

Full-Body Conditioning Workout: 3 Loaded Carry Variations

ZSeries 10-Minute Workouts: Fartlek Run

Who Invented the Burpee?

STACK Challenge: The 100-Burpee Challenge

LeBron James's Insane Conditioning Drill

High-Intensity Interval Training: How Much Is Too Much?

Essentials of Spring Football Training

Can You Pass Drew Brees' Conditioning Test?

Get in Shape With 5 Intense Lower-Body Finishers

Test Your Toughness With the Who Dat? Challenge

STACK Challenge: Finish Strong

Can You Survive the

Training Secrets of UFC Champion Johny Hendricks

In-Season Baseball Pitcher Workout Program

Get in Shape With This Basketball Conditioning Workout