Innovative Rope Training for Athletes
These guys trained with basic, compound movements and use very simple equipment like dumbbells, kettlebells, barbells and thick rope – yet were some of the strongest men who ever lived. A lot of their feats are still unmatched today.
We here at Diesel have always been interested in these amazing men because their strength and raw power. We have old videos of us doing lifts like zerchers from the floor (prisoner squats), Steinborn lift, 2 Hands Anyhow and many others. We loved challenging ourselves and just paying tribute.
As you know with all of our training here, we’ve always tried to “think outside the box” and not do what everyone else was doing and it really got us a lot of respect fast. Before sites like Youtube, Viddler and Vimeo, we used to stream our 100’s of videos right off of our site. Our visitors would just come to the site and stream videos all day. I used to make quick clips showing exercise technique and full scale production videos like the Blob Inch Project (how many of you guys remember that)?
THICK ROPE TRAINING FOR ATHLETES
We use thick ropes throughout our training protocols for athletes. The form the basis of our philosophy by building the hands, the same as building the rest of the body. The hands are often the “forgotten element of functional training”. We have spoken at NSCA conferences, in articles, in posts and throughout our products about this very fact.
Benefits of Thick Rope Training:
- grip strength – dynamic crush / dynamic pinch (dependent upon thickness of rope); dynamic wrist postures
- intermuscular coordination – summation of tensions through the coordinated engagement of multiple muscle groups (prime movers, synergists, secondary movers, etc.) simultaneously
- mental toughness – rope training is NOT easy, it is not a quick fix, it is a bust ass, relentless training means that most forgo
- massive core strength – rope training can be done in a L-sit position, with knees tucked or while holding various odd objects in guard
- high work capacity – because rope training utilizes the entire body, a high level of work capacity and muscular endurance is developed
How to Use Thick Rope with Your Training Protocols:
- sled dragging; hand over hand sled dragging, sled dragging with rope fixed at various positions, sled training – presses, curls, tricep extensions, flyes, etc.
- any type of pulling movement; pull-ups, rows, shrugs, curls
- power ropes
- NOTE: Leave a comment with other rope training movements you use!
Here are two movements we also use here at Diesel:
Mike hitting some power ropes on the left and power cage rope climbing (a Diesel original)!
Innovative Rope Training for Athletes
I wanted to show you a new video I just posted involving thick rope training. Winter is coming and training outside is sometimes limited. Also, many of you don’t have big lots outside, a field nearby or even much room in your gyms – so it might be hard to do some sled dragging movements with thick ropes.
I’ve come up with a solution for you.
Here is a setup we use when training outside is not an option. Hope you enjoy it.
Please leave a comment with thick rope training that you like to do AND what you liked about the video!
Articles You Might Also Like:
- Sled Dragging Variation YOU HAVE TO SEE
- Insane Rope Climbing
- Innovative Sled Dragging – Slosh Sled Dragging for Functional Strength
- Big Biceps Training – Best Bicep Exercises
- Monster Shoulders with Rope Training
This entry was posted on Thursday, September 10th, 2009 at 9:00 pm and is filed under accelerated muscular development, athletic strength training lift odd objects, how to build muscle, how to improve grip strength, old strongman feats of strength, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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