Strength And Conditioning
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Heavy Rope Slams to Medicine Ball Slams to Functional Trainer Rotational Chops
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates three excellent exercises utilizing a heavy rope, medicine ball and functional trainer. Utilizing a Heavy Rope, Medicine Ball & Functional Trainer can increase strength, power and endurance in important movement patterns and muscle groups and support energy system development utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Heavy Rope Two Arm Slam develops the muscles of the Total Body. The Medicine Ball Slam develops the muscles of the Upper Body. The Functional Trainer Rotational Chop develops spine and core stability and explosive hip rotation. The Heavy Rope Two Arm Slam can be utilized as a warm-up exercise or total body conditioning exercise to support energy system development for sport. The Medicine Ball Slam can be utilized as a warm-up exercise or upper body conditioning exercise to support energy system development for sport.
Heavy Rope Two Arm Slams – Secure the Heavy Rope to a wall or floor anchor. Grab the rope with one-handed grip at each end of the rope below the end caps. Maintain an erect posture with the hands at the side, feet shoulder-width apart, bodyweight on the ball of the feet and back straight. Drop into an athletic position by pushing the hips back while simultaneously pushing the hands down below your knees explosively driving the rope to the floor. Reverse the direction and stand-up, lifting the arms up until they are slightly above parallel to the floor. Without pausing at the top return to an athletic position explosively driving the rope to the ground again. Repeat this movement pattern continuously for the desired time.
Medicine Ball Slams – Grab the medicine ball with both hands. Maintain an erect posture with the ball overhead, feet shoulder-width apart, bodyweight on the ball of the feet and back straight. Drop into an athletic position by pushing the hips back while simultaneously pushing the hands down below your knees explosively driving the medicine ball to the floor. Catch the medicine ball as it bounces from the floor and reverse the direction and stand-up, lifting the arms up until they are overhead. Without pausing at the top return to an athletic position explosively driving the medicine ball to the ground again. Repeat this movement pattern continuously for the desired repetitions.
Functional Trainer Rotational Chops – Set the Functional Trainer height to waist level. Set the resistance desired. Grab the handle on the functional trainer attached to resistance from side, assume athletic stance holding handle at waist level. Jab step away from resistance with outside leg, open hips and explosively rotate by bending inside knee and collapsing it inward. Return to start position with control and rotate to perform the rotational chop on the opposite side.
Heavy Rope Two Arm Slams – Beginners (0 – 3 Months Exercise Experience) should perform movement pattern for 15 Seconds for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 20 Seconds for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 30 Seconds for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Medicine Ball Slams – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 12 – 15 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Functional Trainer Rotational Chops – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps on each side for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps on each side for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps on each side for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
