PRACTICAL
Training Type: High Intensity / Circular Training with Mixed Goals
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Equipment: Heavy ropes.
Stations (exercises): Eight (8).
Duration per station / exercise:
- Beginners: 10-15 seconds.
- Media: 20 seconds.
- Advanced: 30 seconds.
Take a break between stations:
- Beginners: about 45 seconds.
- Averages: 40 seconds.
- Advanced: 30 seconds.
Dynamic Work-Break Relationship:
- Beginners: 1 to 4 to 5.
- Averaged: 1 to 3.
- Advanced: 1 to 1.
Cycles:
- Beginners - Averaged: A total of two (2) cycles with a 2-3 minute break between cycles.
- Advanced: At the group level a total of two (2) cycles with a 2-3 minute break between the cycles. When exercising individually, a total of three (3) cycles with a 2-3 minute break between the cycles.
GENERAL INSTRUCTIONS
- Practitioners begin with general warm-up (including, of course, articular mobilization) and then with associated using the ropes.
- The main program is performed in a circular format, doing each exercise (station) for the time indicated (10-30 seconds) according to the level of experience and fitness of each trainee. Active 30-45 seconds rest from station (exercise) to station (exercise).
- Upon completion of a cycle of rest exercises for about 2 to 4 minutes.
- Repeat the exercise cycle for a further 1-2 times (a total of 2-3 cycles depending on whether the workout is group or individual).
- Complete the training unit/session with cool-down and stretching.
| Α |
EXERCISE PROGRAM |
EXERCISE EXPLANATION |
| 1 |
Alternating Waves |
The hands move alternately up and down and as fast as possible to create a wave. |
| 2 |
Up and Down Waves |
Both hands move together up and down to create a simultaneous wave on the ropes. |
| 3 |
Side to Side Waves |
Both hands move sideways together so that the ropes make a zigzag-like side wave. |
| 4 |
In and Out Waves |
The hands move separately in and out to create a corresponding wave. |
| 5 |
Slams |
The hands together move up and down so that the ropes are crushed / struck on the floor. Those familiar with the ropes can make a small jump. |
| 6 |
Inside Circle |
The hands move in a circular direction inward. |
| 7 |
Squat Waves |
The hands move alternately up and down like in Alternating Waves, performing simultaneous squats. |
| 8 |
Chopper |
Handle the ropes underneath. With a pivot on each leg, the ropes come to the side. |
SPECIAL INSTRUCTIONS
- Prefer longer / thicker rope / ropes for more resistance options.
- If you do not have the special ground hook, tie the center of the rope around a fixed object or a very heavy weight.
- To increase the practitioner's intensity of exercise, it is sufficient to approach the rope anchorage point. To reduce the intensity of the exercise it should be removed from the rope anchorage point.
PLANNING AND APPLICATIONS BY THE TRAINERS
