Strength And Conditioning
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Heavy Rope Two Arms Slams to Alt Arm Slams to Scissors
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates three excellent exercises utilizing a heavy rope. Utilizing a Heavy Rope 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, Alt Arm Slam & Scissors develops the muscles of the Total Body. The Heavy Rope Two Arm Slam, Alt Arm Slam & Scissors can be utilized as a warm-up exercise or total 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 back to an athletic position explosively driving the rope to the ground again. Repeat this movement pattern continuously for the desired time.
Heavy Rope Alt 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. Alternating arms push the hand on one side 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. Repeat with the opposite arm without pausing and simultaneously maintaining an athletic position. Repeat this movement pattern continuously for the desired time.
Heavy Rope Scissors – 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. Simultaneously scissor the hands and arms alternating which hand and arm are on top with each movement without pausing and simultaneously maintaining an athletic position. Repeat this movement pattern continuously for the desired time.
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.
Heavy Rope Alt 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.
Heavy Rope Scissors – 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.
