Brutal Heavy Rope Conditioning for Hockey Players | STACK

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:


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

Get in Shape With This Basketball Conditioning Workout

Basketball season is around the corner with most schools beginning official practice sometime in the next two months. Training is year round and...

Can You Survive These 4 Crazy Plate Push Finishers?

4 Bodyweight Exercises to Strengthen Hamstrings

STACK Challenge: Finish Strong

Advanced High School Football Summer Conditioning Program

7 Footwork Drills That Give You an Advantage

Flexibility Isn't the Problem With Your Hamstrings

The Mount Everest Treadmill Challenge

Train Harder With Hill Sprints

Can You Survive the

How to Train With a Hamstring Injury

Who Invented the Burpee?

3 Causes of Recurring Hamstring Injuries

Understanding the Benefits and Risks of Altitude Training

LeBron James's Insane Conditioning Drill

Prevent Hamstring Injuries With 3 Mobility Drills

Male Soccer Players More Prone to Hamstring Strains

5 NBA Players Who Found Their Game After Losing Weight

In Defense of Cardio

Get in Game Shape With 4 Conditioning Combos

ZSeries 10-Minute Workouts: The Hill

Olympic-Style Hamstring Hold for T&F

Test Your Toughness With the Who Dat? Challenge

Training Secrets of UFC Champion Johny Hendricks

In-Season Baseball Pitcher Workout Program

Hamstring Strength and Flexibility Series

ZSeries 10-Minute Workouts: Fartlek Run

Increase Hamstring Strength to Prevent ACL Injuries

How to Avoid Hockey Conditioning That Slows You Down

Protect Your Hamstrings From Injury

How Much Conditioning Do You Really Need?

Get in Shape With 5 Intense Lower-Body Finishers

How Sporting Kansas City Stays 'Sporting Fit'

4 HIIT Workouts That Will Get You in Shape Fast

Can You Pass Drew Brees' Conditioning Test?

Hamstring Injury Know-How

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

Get in Basketball Shape With the Right Workout

Win the Fourth Quarter With These Basketball Sled Push Finishers

ZSeries 10-Minute Workouts: Interval Sprints

3 Key Hamstring Stretches for Athletes

STACK Challenge: 500-Meter Row

LaTroy Hawkins' Epic Battle Ropes Workout

Full Body Workout: 6-Week Conditioning Plan

Study Reveals the 2 Best Hamstring Exercises

Training with the Elevation Training Mask 2.0

The Best Hamstring Exercises for Track Athletes

Baseball Conditioning: Why You Need an Aerobic Base

Alternatives to Boring Cardio Training

Off-Season Conditioning: Full-Body Med Ball Workout

How Baseball Players Can Prevent Hamstring Injuries

5 Brutal Sprint Drills That Push the Lactic Threshold

Exercise of the Week: Glute Ham Raise

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Essentials of Spring Football Training

Alactic Capacity: What It Is and Why Athletes Need It

STACK Challenge: The 10/10 Treadmill Challenge

STACK Challenge: 5 Minutes of Treadmill Torture