The Battling Ropes® training method was invented by multi world record holder strength and endurance athlete, John Brookfield.
The Battling Ropes® wave system is one of the most effective methods of interval training. Interval training is a very effective way of developing muscular strength, muscular endurance, cardiovascular conditioning, including hand and arm movement speed. Interval training has been proven as one of the most efficient and effective ways of burning body fat and building muscle.
The basics of Battling Ropes® can be broken down into three main categories of training, but is not limited to only these three methods:
- The velocity or wave method. Individual or partner training.
- The pole or push/pull method. Vertical or horizontal.
- Multi-plain strength component (i.e. pulling back on the rope while pressing upward).
John Brookfield Blazing on the Ropes!
HOW TO PERFORM THE WAVE METHOD
The wave method consists of using a 50 foot manila or poly rope that is 1.5” to 2” thick and is anchored in the center. There is a variety of ways that the rope can be anchored as long as it has a smooth rounded surface. After the rope is anchored hold one end of the rope in each hand, you should hold the rope just above the poly end caps or tape. You will now be 25 feet from the anchor. The standard length rope is 50 foot in length but a shorter rope 30-40 feet can be used by placing a knot in the rope or by wrapping it around the anchored object to make it shorter like in a basement or a training facility with limited space. A shorter rope can also be used by, children, women, the elderly, for an unfit person or in the case of rehabilitation of an injury. By shortening the rope the intensity of the exercise will also decrease.
The wave or velocity method is performed like the name sounds using wave like motions and generating speed and velocity. Any movement you can do with your arms you can do with the ropes. That is why this type of training is being adapted by many sports disciplines, rehab facilities & gyms world wide.
Proper rope length & thickness:
John Brookfield spent much time and research to come up with the optimum length and thickness of the rope for proper Battling ropes training. By using a standard 50 ft. length of rope you will have the correct weight and intensity so that your training program will be progressive and will make the necessary in road for conditioning. Do not cut or purchase a rope that is shorter than 50 ft. because as you’re conditioning and ability quickly progresses you will be able to use a longer or thicker rope, thereby increasing the training intensity. John Brookfield likes to use the analogy of a single dumbbell or a rack of dumbbells… Which would you choose?
For partner training a pair of 16.5 foot ropes are used which greatly increases the intensity of training due to the partner resistance. Grip strength and balance is also challenged to a greater level. Motivation from competition also increases with the partner rope training.
Anchor methods: Only use a smooth rounded surface to anchor the rope.
Weight bench
Power rack
Kettlebells or Olympic weight plates
Pole or freestanding basketball pole
Park bench leg.
Free standing heavy bag. (Wave bag)
Indoor use: Slide a ring around the rope and then mount an anchor into the
wall or floor and use a carabineer to attach the ring to the anchor.
WORK CAPACITY
Time is the measure of work capacity. The goal is to maintain proper velocity (speed) while progressively increasing your training time. As you progress your speed, power, muscular and cardiovascular endurance also increases. To take your new ability and conditioning to the next level you can increase the weight of the rope which will increase the resistance intensity and the power necessary to move the rope with velocity. It has been said that training with a 2” 50 ft. rope for as little as one minute will give you similar results as sprinting laps. The difference is that you will be using your upper body for this rope sprinting. After only 1-2 minutes with this training (if you can last that long) you will increase your heart rate and breathing so fast that you won’t be able to take your own pulse by counting.
2" Manila
You can also use different grip types and perform small or explosive movements or larger slower paced movements. The intensity of the rope training can be easily changed by making the rope shorter or longer or using a heavier rope. One method is to use a single length 50 ft. rope as done in the Tsunami training.
Due to the natural fibers the manila rope does shed some and is abrasive when new and can leave rope particles on the floor. If training is done on a wood or concrete surface it is easy to sweep up, but not recommend for carpet or gym mats. The manila rope is chemically treated and safe for use but has a slight order which will dissipate after a few training sessions, especially if used outdoors.
1.5" Poly
The poly rope does not shed, is not chemically treated, is less abrasive than the manila rope and can be used indoors or out. This is the rope we recommend for personal trainers, physical therapy, martial arts/MMA training, group classes and all other indoor training. The poly rope is more durable and will last longer than the manila.
The 50 ft. 1.5” manila rope weighs 26 lbs. and the 50 ft. 2” Anaconda rope weighs 46 lbs.
The 50 ft. 1.5” poly rope weighs 23 lbs. and the 2” poly weighs 40 lbs. The poly rope does weigh less than the manila but the intensity of training is similar due to how the synthetic fibers wave and bend.
BENEFITS OF BATTLING ROPES® WAVE TRAINING
Works entire upper body strength and endurance with a strong focus on your core, arms, grip, anaerobic and aerobic systems. Even the legs can be worked when performing larger movements.
- By changing the body position while training such as kneeling or sitting you can change the emphasis of the muscle groups being worked. By taking the legs out of the training you must rely more on the core and arms.
- Mental and visual motivation. By watching the waves of the rope move down to the anchor you are visually motivated to keep the rope moving at a steady consistent pace. When you are unable to wave the rope to the anchor then it is time for a rest or to use a lighter rope.
- High intensity metabolic type of work out.
- Great for when you are rehabilitating from an injury.
- Reach your maximum heart rate in minimum time.
- Non-impact cardio.
- Increases recovery and repair from other more damaging and tissue tearing types of exercises.
- Interval training is the most productive method for building muscle, increasing cardio & burning fat.
- Progressive conditioning: By increasing or decreasing the rope size or length (tsunami) you can change your workout intensity.
- Safe for all ages. Minimal chance of injury because you are in complete control of the rope.
- Fun and challenging. Can be used indoors or out. With or without a partner.
- Improves balance and increases arm & hand speed.
- Mobil workout. Take your rope to the park, the gym or the field.
- Great for circuit training.
- Brief, intense & saves time. In as little as 15 minutes of rope training you can burn hundreds of calories.
- Works entire upper body including the core.
- Motivate yourself by using a stop watch or music to set pace and tempo.
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John Brookfield is a multiple world record holder and author. His books include Mastery of Hand Strength, The Grip Master’s Manual and Training With Cables For Strength. Despite the fact that John has just turned 50 years old, he has continued to improve setting new records that require strength, endurance and mental toughness. After using the Battling Ropes for his own personal goals, John decided to show the basics to a few of his friends. They thought that this system was simply the best due to the incredible results that the system produces.
