Exercise of the Week: Ropes Gone Wild | STACK
X

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

Exercise of the Week: Ropes Gone Wild

February 28, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Ropes Gone Wild, an exercise that improves endurance.

Who’s Doing It

  • Matthew Stafford, Detroit Lions QB

Muscular Benefits

  • Improves overall endurance
  • Improves reaction time

Sports Performance Benefits

This conditioning exercise forces you to repeatedly swing heavy ropes in a consistent pattern while reacting to a partner’s signal. The continuous motion elevates your heart rate to build cardiovascular endurance and teaches you to react quickly, even when you're fatigued.

Ropes Gone Wild How To

  • Assume a quarter-squat stance and hold a heavy rope in each hand
  • Swing the ropes in an alternating patten with medium-sized strokes
  • Walk forward or backward, or shuffle from side to side depending on partner’s signal
  • Continue for specified time

Sets/Duration: 8x20 seconds with 10 seconds rest

Coaching Points

  • Follow partner’s directional signal
  • Maintain consistent rope pattern
  • Do not pull on ropes
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

The Mount Everest Treadmill Challenge

Understanding the Benefits and Risks of Altitude Training

Who Invented the Burpee?

ZSeries 10-Minute Workouts: Interval Sprints

4 HIIT Workouts That Will Get You in Shape Fast

LaTroy Hawkins' Epic Battle Ropes Workout

Can You Survive the

ZSeries 10-Minute Workouts: The Hill

STACK Challenge: Finish Strong

In-Season Baseball Pitcher Workout Program

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

Can You Survive These 4 Crazy Plate Push Finishers?

Get in Shape With This Basketball Conditioning Workout

7 Footwork Drills That Give You an Advantage

Full Body Workout: 6-Week Conditioning Plan

Off-Season Conditioning: Full-Body Med Ball Workout

In Defense of Cardio

Advanced High School Football Summer Conditioning Program

STACK Challenge: 5 Minutes of Treadmill Torture

STACK Challenge: The 10/10 Treadmill Challenge

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

Get in Basketball Shape With the Right Workout

Can You Pass Drew Brees' Conditioning Test?

Train Harder With Hill Sprints

Alternatives to Boring Cardio Training

LeBron James's Insane Conditioning Drill

How Much Conditioning Do You Really Need?

Get in Game Shape With 4 Conditioning Combos

Full-Body Conditioning Workout: 3 Loaded Carry Variations

How to Avoid Hockey Conditioning That Slows You Down

ZSeries 10-Minute Workouts: Fartlek Run

Essentials of Spring Football Training

Test Your Toughness With the Who Dat? Challenge

5 NBA Players Who Found Their Game After Losing Weight

Get in Shape With 5 Intense Lower-Body Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

STACK Challenge: 500-Meter Row

How Sporting Kansas City Stays 'Sporting Fit'

Training Secrets of UFC Champion Johny Hendricks

Baseball Conditioning: Why You Need an Aerobic Base

5 Brutal Sprint Drills That Push the Lactic Threshold

Alactic Capacity: What It Is and Why Athletes Need It