They might look a bit intimidating to some people. Others might find them silly or ineffective. However, battle ropes are a fascinating way to increase speed, power, and calmness while building endurance. They are portable so you won’t need to haul yourself to the gym each time you want a workout. So what exactly are they used for and what is the best way to add them to a routine? Let’s take a look.
The Original
In the early 2000s, John Brookfield created a training program using heavy ropes to increase stamina, speed, power, and mental endurance. Brookfield developed several moves only using ropes and mastered a complete program. He personally used the training program for a year before introducing it to the fitness world as Battling Ropes.
Brookfield had a few contacts in the military and first began training groups of troops at Fort Bragg. It wasn’t long before he quickly moved on to training NFL players, professional boxers and Olympians. He was shocked at how highly athletic people did not have enough stamina to endure his program. Military troops were unable to withstand more than a few minutes of rope exercises.
The Battling Ropes system teaches people how to sustain rope exercises for extended periods of time. Most novice users might go for 20-40 second intervals. Yet, Brookfield’s system trains people to go for 10-30 minutes nonstop. This is what differentiates his systems from others currently on the market.
A primary focus of the Battling Ropes training is learning how to focus and calm the mind under stress. This calmness allows the body to go for longer periods of time. It is especially beneficial for competitive athletes who need to maintain controlled breathing. This also translates to other areas of life such as work or personal areas. If you can control the mind under extremely stressful situations than everyday stresses will seem minuscule.
Studies of the Battling Ropes system were conducted several years ago. The findings even shocked Brookfield as he only ever saw the physical aspects of his system. It was proven that by velocity training (speed and strength simultaneously) that blood flow and circulation increased more than other types of training. This increased circulation resulted in less lactic acid build-up and less muscle fatigue.
Velocity Training
Velocity training is a combination of rapid movements with larger ranges of motion. It is performed using either body weight or light weights. The idea is that by reducing weights and moving faster for longer distances the body will engage more muscle groups. Participants gain more muscle control and ignite neural connections for higher stimulation.
Since velocity training combines speed with motion it drastically shortens workout time. Both strength and cardio are successfully completed during this training which makes it more productive. Anyone who works out knows that the most efficient routines are more realistic. If a 1-hour workout can be compacted into 30 minutes then more people would participate.
Additionally, velocity training boosts metabolism for up to 48 hours following a session. Elevated metabolism rates aid the body in producing HGH (Human Growth Hormone) to help build and repair muscles.
Battle Ropes
Ropes are diverse and can be used to train the entire body. There is an infinite number of exercises that can be done using a rope. Participants further diversify workouts by changing up their stance to squat, shuffle, walk, skip, stand or even sitting.
Battle ropes are very safe to use with almost no risk of injury. The rope does not put force on the body or stress the body. Instead, it is the force of the person performing the exercise that moves the rope. There is no push or pull from the rope. This makes them safe for people with injuries as well as children through adults in their 60’s.
*Pro Tip* – Performing battle rope exercises while sitting down helps isolate the abs and back. It reduces the use of hips and legs to redirect focus on more specific muscle groups.
Since battle ropes are a form of velocity training they are perfect for people who have less time to spare for workouts or anyone needing faster routines. You do not necessarily need to go through the official Battling Ropes program to learn how to use ropes. There are many resources online such as YouTube that can provide training and specific examples.
Exercises
To see the best results from using battle ropes do 2-3 sessions per week allowing for 1-2 day rest between sessions. Incorporate different stances as well as exercises to optimize training. Track stamina by setting timed intervals starting at 30 seconds of work and 20 seconds of rest. The ultimate goal is to go for longer amounts of time each week. Slowly progress from 30 seconds this week to 45 seconds next week. There really is no limit to the types of exercise that can be performed. Get creative and incorporate a good variety to your routine.
