T Nation

Rope Jumping

Yesterday i did 20 minutes of rope jumping,

I forgot how fun this exercices could be and what a good conditioning tool this could be. For 10$ you have a good one and it fit in any gym bag.
No more boring cardio on eliptical or threadmills, on the rope you can add a few tricks(skills) on top of it…So this is what make it fun…

That was my 2cents post of the day. A suggestion for those who dont like cardio machine like myself!!

My childhood was filled with smacking myself in the back of the head - occasionally the face - with the skipping rope after 3 passes; now I fear it.

Guess it’s still barbell complexes for me :smiley:

^^ I literally can’t jump rope… I always jump too late. :confused:

[quote]BruceLeeFan wrote:
^^ I literally can’t jump rope… I always jump too late. :/[/quote]

When do you jump?

Try jumping when the rope is above your head :wink:

I love skipping.

After 2 days i can say…calves killer!!

holy shit, 20 mins of jump roping? good stuff

i get my cardio in on the heavybag

[quote]RiVaL6 wrote:
holy shit, 20 mins of jump roping? good stuff

i get my cardio in on the heavybag[/quote]

not sprinting all the times, was kind of 1 to 2 minutes on/30 sec off…

3 days later…my calves are still sore!!

i was inspired

i did a total of 10 mins jump roping last night
then hit the heavy bag for about 45mins

i feel like i have arthritis and muscular dystrophy

[quote]BruceLeeFan wrote:
^^ I literally can’t jump rope… I always jump too late. :/[/quote]

Little trick I learned was to practice without a rope in the beginning by just jumping and clap each time you’re airborne. This is a trick that helps also when you’re learning to do double unders. Jump, clap-clap. They say it helps your brain make the connection to flick your wrists at the right moment to ensure the rope goes under while you’re in the air.

I learned to jump rope at age 24. I literally could not jump 2 times in a row before then. Within a month I could do double unders. Used to do a real number on my calves and tri’s but I guess my body’s gotten used to it so I don’t feel it anymore.

I use a HIIT routine when jumping rope which consists of double unders with regular jumps during the rest periods (you actually don’t get any real rest, just lower intensity). Usually a 30 min affair that goes like this:

Start with a set of 100 double unders. Do regular jumps till you hit a 5 min marker. Do another set of 100 double unders every time you hit a 5 min marker and go back to doing regular jumps in between. Time the last 5 min so that you have enough time to do one last set of 100 double unders to close out the 30 minutes.

http://www.rossboxing.com/thegym/thegym26.htm

Found this while surfing the web!

Good read! and amazing video!

if you have calf problems from jumping rope like i did at first you can buy exercise mats from walmart for 20 bucks. they are usually placed under treadmills or squat racks but are really good for constant impact. saves soles and calves.

don’t usually post with the fellas but i had to throw in my .04 cents…jump roping is great metabolic work. i used to do a routine of lightweight squats, 12 or so sets of 50lbs then jump rope for 45 sec-1min. then rest for 1 min. rinse and repeat for 4 rounds…do the same thing with some DLs…good stuff for max fat burning.

unrelated to that routine, i now have heel spur and can’t jump…[sigh]

I love the rope!

I found it last January while trying to improve my conditioning and I must say it was the most challenging thing I had done in a very long time.

I still have not improved the maximum duration I can go without messing up. I can only go about 2 minutes at the beginning of my sessions but once I start huffing and puffing it gets really hard and my consistency comes down to about 20 - 30 seconds. I weigh 250 lbs so it is a great calf workout for me, too!!

Typically, I try and change the work/rest ratio at every session just to keep it interesting. I can go for about 20 minutes total using 30sec - 1min rest intervals between bouts.

[quote]crankMAN wrote:
http://www.rossboxing.com/thegym/thegym26.htm

Found this while surfing the web!

Good read! and amazing video![/quote]

Ross rocks!!

That video is what inspired me to start jumping. The Rocky theme is a must!

[quote]LIFTICVSMAXIMVS wrote:
I love the rope!

I found it last January while trying to improve my conditioning and I must say it was the most challenging thing I had done in a very long time.

I still have not improved the maximum duration I can go without messing up. I can only go about 2 minutes at the beginning of my sessions but once I start huffing and puffing it gets really hard and my consistency comes down to about 20 - 30 seconds. I weigh 250 lbs so it is a great calf workout for me, too!!

Typically, I try and change the work/rest ratio at every session just to keep it interesting. I can go for about 20 minutes total using 30sec - 1min rest intervals between bouts.[/quote]

not bad for a 250 pounder

just think mike tyson

steady state 2 mins
sprint rope 30 seconds
repeat 8-10 times

CARDIO BANGER!!

WRESTLING IS A SADISTIC GAME

I love jumping rope, especially for cardio. I’d rather much jump rope than get on a treadmill/elliptical/rower. When I first started, I’m sure little girls would have probably laughed at me, as they could jump rope better than me. However, after doing it every day and messing up a lot, I finally got the rhythm. It’s practice, just like anything. I can do the standard jump (two feet), but once I try anything else (double unders, one foot, crossovers, etc) I mess up, so I stick with two feet. Jump 1 minute, rest 1 minute, repeat until gassed and/or calves are on fire.

Noob question, what are the pros/cons of weighted ropes vs speed ropes?

[quote]EasyRhino wrote:
Noob question, what are the pros/cons of weighted ropes vs speed ropes?[/quote]

I just started using a weighted rope i got off a muay thai guy about a month ago. much more forearm’s and tri’s hit than with your regular rope. Also I was worn out way faster than with the regular rope. On the plus side after about a month of solid use i’ve found my conditioning has improved greatly. Just watch out if your going to skip barefoot like I do. Hitting your foot with on of these just levels you.

I always enjoyed the jump rope. I had to do it alot during fighter training.
I cant do it no more, after 2 days of it my ankles hurt so bad I can barely walk.