Brutal Heavy Rope Conditioning for Hockey Players | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Brutal Heavy Rope Conditioning for Hockey Players

February 4, 2013 | Mitch Calvert

Must See Hockey Videos

If you're a hockey fan, you've probably seen the commercials featuring NHL stars Sidney Crosby and Mike Cammalleri working out with heavy ropes. Heavy ropes—commonly known as Battle Ropes—not only look challenging, they are a great way for hockey players to get stronger and in game shape.

Heavy ropes are increasingly popular as an off-ice training tool for hockey players. Why? They kill two birds with one stone by increasing full-body strength and cardiovascular endurance at the same time. You achieve this by repeatedly swinging the ropes in various patterns, leaving your muscles burning and your lungs sucking for air.

As a hockey player, you know that a blend of strength and conditioning is a prerequisite for success in your sport. Without optimal conditioning levels, you'll lack the endurance to win battles for the puck late in a shift. Similarly, if you lack strength, you will succumb to a stronger opponent. Before long, you will find yourself stapled to the bench.

An intense 45-second heavy rope circuit, simulating a shift on the ice, will help you can perform at your peak for a complete shift.

Heavy Rope Workout

Incorporate heavy ropes into your workout by using them at the end of your session as a "finisher." Start with 10- to 15-minute heavy rope workouts performed once or twice a week. Once per week is enough in-season, but you can perform as many as five per week during the off-season, as your fitness allows.

Perform in circuit fashion

  • Power Slams
  • Ripple Effect Waves
  • Hip Tosses

Sets/Duration: 3-5x45-60 seconds each exercise; rest for 1 minute between exercises

Check out the video below to see the three exercises in action.

Looking for more heavy rope exercises? Check out these articles:

Photo: mhchockeytrainingtips.blogspot.com

Mitch Calvert
- Mitch Calvert, born and raised in Canada, chose a life of health and fitness eight years ago, transforming himself from a severely overweight teenager to...
Mitch Calvert
- Mitch Calvert, born and raised in Canada, chose a life of health and fitness eight years ago, transforming himself from a severely overweight teenager to...
More Cool Stuff You'll Like

Alternatives to Boring Cardio Training

As soon you hear the words "cardio training" in the gym your heart sinks already imagining the long term of treadmill, bike, or stairs about to begin....

Can You Pass Drew Brees' Conditioning Test?

Can You Survive the

Get in Game Shape With 4 Conditioning Combos

Get in Shape With This Basketball Conditioning Workout

Train Harder With Hill Sprints

5 NBA Players Who Found Their Game After Losing Weight

How Much Conditioning Do You Really Need?

Test Your Toughness With the Who Dat? Challenge

ZSeries 10-Minute Workouts: The Hill

How Sporting Kansas City Stays 'Sporting Fit'

Who Invented the Burpee?

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Advanced High School Football Summer Conditioning Program

Get in Shape With 5 Intense Lower-Body Finishers

The Mount Everest Treadmill Challenge

LeBron James's Insane Conditioning Drill

Off-Season Conditioning: Full-Body Med Ball Workout

LaTroy Hawkins' Epic Battle Ropes Workout

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

ZSeries 10-Minute Workouts: Interval Sprints

How to Avoid Hockey Conditioning That Slows You Down

Training with the Elevation Training Mask 2.0

7 Footwork Drills That Give You an Advantage

Understanding the Benefits and Risks of Altitude Training

STACK Challenge: 5 Minutes of Treadmill Torture

Training Secrets of UFC Champion Johny Hendricks

STACK Challenge: Finish Strong

Can You Survive These 4 Crazy Plate Push Finishers?

Win the Fourth Quarter With These Basketball Sled Push Finishers

Improve Your Aerobic Fitness in the Off-Season

5 Brutal Sprint Drills That Push the Lactic Threshold

In-Season Baseball Pitcher Workout Program

ZSeries 10-Minute Workouts: Fartlek Run

STACK Challenge: 500-Meter Row

4 HIIT Workouts That Will Get You in Shape Fast

STACK Challenge: The 10/10 Treadmill Challenge

In Defense of Cardio

4 Simple Drills to Improve Your Endurance

Get in Basketball Shape With the Right Workout

Baseball Conditioning: Why You Need an Aerobic Base