Battle Ropes are in most gyms nowadays, and it seems like everyone is creating cool wave patterns on Instagram, Facebook, and YouTube, but are they getting the most out of these incredible tools? How do you add ropes into your training program correctly?
First, let’s start with what you don’t do…You don’t watch a YouTube video of ropes exercises, and then haphazardly do it, and call it training. Make sure you get proper form down and train effectively.
You don’t add it to what you are already doing and call it training. You don’t tell everyone it is awesome, but only for upper body aerobic and endurance training. Ropes can be used for much more than that.
If you are here on the Onnit site, my guess is that you are into some level of human optimization for yourself and possibly for others (clients, family, friends, coworkers, etc). As a person who respects and upholds human optimization as an important aspect of your life (life is either optimized or it is not, right?) you MUST respect training.
Training is the key to total human optimization, and without it, we can only hope to be better in any area of our life. So let’s get back to training for optimal physical ability and how to put ropes in this training for the best return on your time spent.
3 Keys to Understanding Battle Ropes
First, we must understand that the ropes—just like a mace, heavy club, barbell, dumbbell, kettlebell, etc—is a tool. If we use this tool well, we can see improvement in all areas of our physical output and durability.
Second, we must understand that ropes put demand or force through our bodies that we will adapt to over time and with proper increases in force and proper recovery, we will get more powerful, stronger, more endurance, and more durable.
Third, we must understand our own personal goals, and the way to train to reach these goals. For instance, if I am trying to be a more explosive jumper, I must have the power and durability to jump and land well.
I must also train an explosive jump correctly: Enough active jumping at peak performance to create a need for adaptation Not over-doing the jumps, which would increase the chance for an injury or even worse, reduce the chance for adaptation to occur.