Innovative Rope Training for Athletes
When you think of old school strength, you think of the strongmen of old. Dudes like Cyr, Sandow, Saxon, Inch, Hackenschmidt, Klein, Aston and Arco, just to name a few.
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
- climbing
- 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
- Big Biceps Training – Best Bicep Exercises
- Innovative Sled Dragging – Slosh Sled Dragging for Functional Strength
- Monster Shoulders with Rope Training
Tags: real strength training for athletes, rope climbing, rope climbing workouts, rope training, rope training workouts
September 10th, 2009 at 10:35 pm
Been interested in incorporating ropes into my training for a while. Think I might finally suck it up and buy some. Good post Smitty!
September 10th, 2009 at 10:39 pm
Thanks Chris!
September 10th, 2009 at 10:47 pm
Great post. Always look forward to the diesel emails. Few things tire my forearms like doing something with 2″ rope.
September 10th, 2009 at 11:01 pm
Thanks for checking it out Chris.
September 10th, 2009 at 11:07 pm
That video was just damn brilliant! Are those Ironwoody or Muscle Driver bands? I’ve been using 50ft links of 1.75″ and 2.5″ fire hose for a while now.
http://www.youtube.com/watch?v=Y5QKa9OtG4U
I haven’t tried the rope, so I’m not too sure how they would compare. My guess is that they are very similar. The hose is flat and rigid, which definitely makes it hard to grip. Try burpee slams where you do a full burpee, jump w/ the hose/rope in your hands, and slam w/ all your might. Swallow your heart and repeat. Awesome post.
September 10th, 2009 at 11:18 pm
You forgot to add to the Benefits list that rope training is FUN! Nice vid and post Smitty; thanks. Looking forward to your next vid!
September 10th, 2009 at 11:33 pm
Sweet! Great tip – thanks! I think this might get me kicked out of my gym, though. Guess we’ll find out soon enough!
September 11th, 2009 at 1:37 am
Nice band/rope combo! I like to pull a prowler loaded heavy with rope pulls. Not enough? Find a steep enough hill it will slide back down and pull it up hand over hand then lower it back down!
September 11th, 2009 at 2:10 am
I like the rope/band idea! Thanks for the tip.
September 11th, 2009 at 2:27 am
Awesome stuff Jim, it’s a shame you didn’t show this earlier while your winter is comming our summer is comming! Oh well, at least now I have an option inside for next winter or rainy day!!
Awesome stuff,
Oh by the way since purchasing the ropes 8wks ago, we have done;
1) Rope slams (1 & 2 hands)
2) Tug of war
3) Sled pulls
Nothing crazy but a start with basic foundations!
September 11th, 2009 at 2:48 am
Smitty, we go outside regardless lol but that’s a great idea! This will be great for supersetting and circuits inside the warehouse.
On top of that it gave me a couple of great ideas. Thanks for the great video, keep them coming.
Luka
September 11th, 2009 at 4:11 am
As always, great material Jim!
September 11th, 2009 at 5:13 am
Great stuff Smitty. Can’t beat the ropes for grip strength.
September 11th, 2009 at 5:22 am
Awsome smitty, been using thick ropes for a while anyway but not with a band set-up on the power rack. Lovin it, im smashing that 2day!
September 11th, 2009 at 5:59 am
This a great idea. I have been thinking about adding rope training and this is an easy way to do it. I train middle school and high school kids and these basic movements are great!!!
Thanks
September 11th, 2009 at 6:22 am
hi smitty, this one is an excellent indoor alternative for sledge dragging.here in saudi arabia climate is too hot for outdoor training. thank u. dixon
September 11th, 2009 at 6:36 am
Smitty – Great idea with the bands. My rope trick is to use a short piece of thick rope draped over my pull up bar instead of a towel. Good job with the video ideas; keep ‘em coming.
September 11th, 2009 at 6:55 am
Fucking Brilliant! Great stuff Jim………I will sen ya some rope videos this weekend.
Mike Hanley
http://www.hanleystrength.com
http://www.thetrainingstudionj.com
September 11th, 2009 at 7:05 am
Hey Jim,
Awesome idea, haven’t seen anyone @ my gym using a rope, I’ll have to be the first!
September 11th, 2009 at 7:10 am
as usual great stuff, keep up the great work
September 11th, 2009 at 7:18 am
Very innovative, thanks for the post Jim!
September 11th, 2009 at 8:26 am
Another good one, Jim. Keep ‘em coming!
John
September 11th, 2009 at 8:41 am
Great post brother!
With the cold Canadian winter approaching I could definitely use this.
September 11th, 2009 at 8:52 am
Great idea I have been doing a similar thing but I add handles to the rope such as eagle loops, thick grips etc. The weight of the rope adds to the tension in the bands. I have a 31/4″ tug boat rope- This drill will be perfect. Instead of tying a loop use a nylon strap to cinch around the rope and attach the other end to the band attachment or anchor. Thanks for your innovative movements. I have been following you guys since you started and your products are well thought out and productive in the right hands.
September 11th, 2009 at 9:16 am
Thanks for the great feedback guys, really appreciate your comments and support!
September 11th, 2009 at 9:20 am
Just went in the dashboard and found 13 new comments!
THANKS GUYS!!!
September 11th, 2009 at 9:50 am
Great post! I don’t have the room for a sled and I’ve been wanting to do that exercise for a while. Thanks for figuring out a way to do it indoors with limited space!
September 11th, 2009 at 9:59 am
Hey Jim, thanks for another great video. Your content is always excellent and is greatly appreciated. You are taking fitness marketing to a different level.
September 11th, 2009 at 10:14 am
Great idea! I tend to pull outside year-round but you never know when you will need to alter your workout so I’ll keep this in mind.
September 11th, 2009 at 10:20 am
Absolutely Awesome Smitty… I always get inspired watching the Diesel Vids…
September 11th, 2009 at 10:56 am
Rope training is the one thing I have been looking to add to be toy box and unfortunately I have found most of what is generally presented is very incomplete and or very rudimentary. Trying to find economically priced rope is difficult as well!
I have felt that rope training is a missing piece that has been ignored by most for far too long. Rope training (and it’s many variations) should be viewed as an extremely important protocol or element to helping anyone achieve overall conditioning and practical strength (if applied correctly to an intelligently designed program of course).
I enjoyed what was presented here and I hope you and your cohorts continue to expand on this and many other types of training protocols and apparatus like this (especially for the home gym trainer). Thanks for the information, but more importantly thanks for sharing all of your ideas and work with us all. I know it comes easy for someone who loves what they do and wants to share with all that care to read or listen.
Your desire, commitment and enthusiasm are appreciated.
September 11th, 2009 at 11:06 am
Great vid Smitty.
Are those 1.5″ or 2″ thick ropes your using?
Good music as well going in the background.
September 11th, 2009 at 11:50 am
Jim,
I need to get my rope training up to speed. I’ve been very limited. It’ll be my next project & goal.
I really like that Diesel Crew is innovative, not just to be different, but your ideas are deviceful, effective and definitely functional.
There are no excuses. Let’s do this!
September 11th, 2009 at 12:03 pm
Thanks for the vid. Where is the best place to buy ropes?
September 11th, 2009 at 12:14 pm
Shawn, it is a 1.5″ nylon rope.
September 11th, 2009 at 12:14 pm
Thanks Daniel!
September 11th, 2009 at 12:15 pm
Thanks Anthin
September 11th, 2009 at 12:15 pm
Thanks everyone!
September 11th, 2009 at 12:19 pm
Smitty,
Great stuff, as always. Thanks for sharing.
One question I have always had is regarding power/battling ropes………….I can clearly see all the elements on the upside of these movements, but is there potential for overworking the anterior delts/repetitive stress or even other shoulder issues if using these? Or would it be a non-issue if worked in in appropriate volumes and covering all other bases to keep the taters healthy and mobility optimal?
September 11th, 2009 at 12:58 pm
Just found your blog interesting reading and will follow your stuff. Ropes? see a lot of people in the Gym using them have to give them a try.
September 11th, 2009 at 1:07 pm
Rope training looks cool. I know it’s hard work. I have been looking at trying this training out to help out my judo training as well as strongman powerlifting. Keep up the great work!!!!!!!
September 11th, 2009 at 1:33 pm
Killer stuff. Like kettle bells, one piece of equipment = infinite variations. By the way where can I buy a good quality rope?
September 11th, 2009 at 1:48 pm
Very cool. It’s sometimes hard to come up with new and interesting ways to stimulate muscle growth differently, but this could be a great way to do so. Thanks for the awesome info!
September 11th, 2009 at 2:05 pm
Great post.
Cheers man
September 11th, 2009 at 2:58 pm
great post, well worth the time. and referals
September 11th, 2009 at 3:32 pm
Nice ! That’s a great idea I will use that in good and bad weather!! (Sunny California). Thanks for always pushing the envelope in the training world.
Peace, Kill it
September 11th, 2009 at 4:17 pm
“Good post Jim. I have incorporated a hammer and bands and some other stuff that I haven’t used in the past, thanks to Jedd’s nailbending book and your AMD program. I work out in a room in my home, so this is a great idea.
Where can I get a thick rope? Do you guys have it on the site that sells the foam rollers? (lost my link to that site, if you could shoot it to me).
Thanks again for the great ideas! Keep em comin!”
Todd Hudson
September 11th, 2009 at 4:21 pm
I tried to post Smitty but got this message but Im no computer expert it could be my system anywho great idea the football team will love it ACS has been keeping us injury free especially our shldrs with all the hitting thanx again
ED
September 11th, 2009 at 5:24 pm
What are some ideas for ropes hanging from the ceiling? That’s all was have at the gym I work out at . . . I do climbs up and recline rows. Any other ideas? As always, great advice.
September 11th, 2009 at 5:51 pm
Dang you Smitty!! Another use for a rope, so I just bought 80 feet of rope for some battling ropes and rope rows/pulls. I just have a shorter piece that I use currently, so this will be a good upgrade. Great idea for the winter!
If anyone is looking for cheap rope, this was the cheapest I could find for 1.5 inch manila http://su.pr/1wNwns
Rock on!
Mike T Nelson PhD(c)
Dang you Smitty!! Another use for a rope, so I just bought 80 feet of rope for some battling ropes and rope rows/pulls. I just have a shorter piece that I use currently, so this will be a good upgrade. Great idea for the winter!
If anyone is looking for cheap rope, this was the cheapest I could find for 1.5 inch manila http://su.pr/1wNwns
Rock on!
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com
September 11th, 2009 at 6:10 pm
Mike, where’s my guest blog post bro!
September 11th, 2009 at 7:44 pm
Great rope idea Smitty. Here’s how I utilize bodyweight exercises and ropes. Hanging inverted pull ups (basically take one or two ropes, hang upside down and pull yourself up. When you do single rope on this one it’s a real killer). Rope fallouts, rope pike ups, L-sit rope climbs, and I’m working on doing an iron cross with two ropes. I learned this one from Zach Even-Esh, you recline back with one rop in your hands pull yourself up in a rowing motion but when you get to the finishing point twist your body either to the left or the right and finish off in the pike positon. Then reverse the movement and go the opposite direction.
September 11th, 2009 at 9:51 pm
Very cool ideas. You are very innovative.
September 11th, 2009 at 11:05 pm
Jim,
Your training methods have been a huge source of motivation for me and I am not ashamed to say that I “stole” some of your techniques to use for me and for the athletes I train here in Japan.
Thank you!!
September 12th, 2009 at 11:55 am
This looks interesting, I’ve never done rope training before. I like that the exercise has your muscles in constant motion and tension as you pull AND release the rope. I’ll have to give that a go.
September 12th, 2009 at 1:32 pm
What’s a better type of rope – manila or nylon?
September 12th, 2009 at 4:08 pm
Man, I just have to say that this rope training has done wonders for me. Ever since I incorporated them in my workouts (rope climbing, sled dragging, rope/band pulls), I’ve been seeing new muscle growth and strength. This surely would have never been possible had you never mentioned this. Without a doubt, the idea of rope training is the most original and innovative idea I’ve ever seen. I truly am thankful that you took the time to share this with all of us. Keep up the awesome work and ideas!
September 12th, 2009 at 5:39 pm
I would get your rope from ArtofStrength.com, tell Anthony that Smitty sent you.
Jason, it depends.
For most stuff I recommend manila rope, but for power ropes and sled dragging, I like the nylon.
September 13th, 2009 at 2:22 am
Smitty – thanks for the advice. Can you put links to the equipment that you’re using in the videos in your future posts? I’m sure the folks at EliteFTS, ArtOfStrength, and others would be happy to have the extra traffic.
Again, thanks for the great content!
September 13th, 2009 at 7:09 pm
Smitty.. hahaha.. I’m am WOMAN and I can’t wait until Monday.. Sorry… I just once again have to tell you how much I LOVE LOVE THE ROPES~ Try just a little quick tabata of 20 seconds on and 10 seconds rest for 8 rounds…4 little minutes and you think your heart is going to explode thru your chest and your arms are going to fall off! I love when I can get one of the guys to try it out.. they are so amazed at how hard that little 4 minutes really is! LOOKING forward to MORE amazing videos..and I am hoping I am one of the lucky 5~ are you kidding me? I can’t think of a great birthday present for this soon to be 52-year-old mother of 4… who loves to KICK ASS with the BIG BOYS… ohhhh yeah… age is irrevelant.. just get out there and DO IT!
Thanks Smitty as always!
September 13th, 2009 at 7:28 pm
Thanks for the great comments Lisa. Make sure you comment on my new post on Tuesday morning.
September 13th, 2009 at 8:18 pm
G’Day Smitty,
Love the innovation Diesel Crew keep coming up with. I can’t wait to try the band-rope rowing, this will be something that i will be able to use with my limited space. Keep up the great work.
PK (Yamba, Australia)
September 13th, 2009 at 8:21 pm
rope training is brutal . Defintely hardcore love it.
September 13th, 2009 at 8:26 pm
Thanks PK!
September 13th, 2009 at 8:48 pm
Sheer brilliance. I’m going to give this one a try. Also going to give my son a taste of the rope…he’ll probably think it’s just plain fun.
September 13th, 2009 at 10:27 pm
Superior as is standard round these parts. Keep kicking out the hot stuff Smitty!!!
September 14th, 2009 at 4:51 am
cool post, i think i might try to add rope training to my workouts..
September 14th, 2009 at 5:22 am
Great idea, I never thought rope could be a positive item for the body. Will give it a try.
Thanks
September 14th, 2009 at 5:32 am
Smitty – Thanks for the video,some new ideas.I’ve been using a 2″ manila rope for pullups and something similar to what B.Cooke post #52 describes, in my bodyweight xrcize routine. Been doing this for 2 years now.
September 14th, 2009 at 8:07 am
Rope training video was interesting.Shows that you can train anywhere/any time ! Keep up the good work !
Jonathan
September 14th, 2009 at 10:11 am
You are right Smitty and I totally owe you a post. I have a few others I am banging out today and then your will be next; so look for in a few weeks. I appreciate your patience!
Rock on
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com
September 14th, 2009 at 11:15 am
I found this training video to be helpful and informative, i might just have to try it out.
Mike D.
September 14th, 2009 at 11:31 am
given to understand that 1 and a-half inch rope is way sufficient for starters…2 inch rope is for bear hands!? do you agree?
September 15th, 2009 at 11:51 am
Hi, thanks for the ropes information it looks like you really get a great work out for your arms legs butt and back cant wait to try
May 20th, 2010 at 11:11 am
How long of rope 1 1/2 do I need to start with?
October 11th, 2011 at 7:37 pm
Where am I able to buy the rope I’ve looked everywhere and can’t find some. What type of store would have it?