There are several options for jump rope workouts. The most obvious choice is to train with the rope for timed rounds. For example, many boxers will train with 2 or 3-minute rounds. During the round, they will alternate between faster paced work (ex. double unders) and less intense skipping (ex. jogging or running in place with the rope). This style of rope work will mimic the physical demands of an actual boxing round. Each round contains intense moments (ex. throwing punches) followed by lulls in activity (ex. circling the ring).
You can use the rope to replicate these physical demands. With regular practice, you will be able to maintain a fast pace throughout the round.
Another option is to perform full speed intervals with the rope. For example, you will spin the rope as fast as possible for 60 seconds. Stick with a full speed run in place style of spinning or double unders. There should be no lulls in activity. Maintain a full speed effort.
You can then rest 20 to 60 seconds in between intervals. The amount of rest will depend largely on your level of conditioning and proficiency with the rope. Strive to improve your work rate per round, while decreasing the rest required between intervals. A sample workout could consist of 6 x 1-minute intervals, each separated by 30 seconds of rest.
Another option is to use the rope as part of a circuit training routine. You can mix and match rope work with several bodyweight exercises to develop a brief, yet intense conditioning routine.
One routine could include the following:
You can use the rope to replicate these physical demands. With regular practice, you will be able to maintain a fast pace throughout the round.
Another option is to perform full speed intervals with the rope. For example, you will spin the rope as fast as possible for 60 seconds. Stick with a full speed run in place style of spinning or double unders. There should be no lulls in activity. Maintain a full speed effort.
You can then rest 20 to 60 seconds in between intervals. The amount of rest will depend largely on your level of conditioning and proficiency with the rope. Strive to improve your work rate per round, while decreasing the rest required between intervals. A sample workout could consist of 6 x 1-minute intervals, each separated by 30 seconds of rest.
Another option is to use the rope as part of a circuit training routine. You can mix and match rope work with several bodyweight exercises to develop a brief, yet intense conditioning routine.
One routine could include the following:
- 100 Rope Turns
- 10 Burpees
- 10 Pushups
- 10 Bodyweight Squats
Repeat the circuit 10 times.
For this circuit, you will work through these 4 exercises as fast as possible. Your goal is complete 10 circuits, resting only when necessary. Advanced athletes will be able to work through the entire routine without stopping.
Another option is to combine circuit work with timed rounds. For example, perform the following sequence as many times as possible during a 2 or 3-minute round:
For this circuit, you will work through these 4 exercises as fast as possible. Your goal is complete 10 circuits, resting only when necessary. Advanced athletes will be able to work through the entire routine without stopping.
Another option is to combine circuit work with timed rounds. For example, perform the following sequence as many times as possible during a 2 or 3-minute round:
- 50 Double Unders
- 5 Burpees
Perform 4 rounds, resting 1-minute in between rounds.
Jump rope training can also be performed as a finisher. Simply close the workout with a 5 or 10-minute round. Work to maintain a fast pace throughout the extended interval. The use of an intense finishing movement will ensure the workout was of adequate intensity. In addition to building endurance, the finisher will enhance mental toughness. You will be forced to “finish” with one last display of endurance and agility. Many finishers such as a heavy sandbag carry do not require agility and coordination. The jump rope is different. It is not enough to display endurance. You must also remain cognizant of tripping over the rope. A skill-based finisher has obvious benefits. Consider an athlete who must fight hard during one final round. It is not enough to plunge forward without skill. The athlete must display skill despite the unbearable fatigue. The jump rope is just one of many ways to train this ability.
Jump rope training can also be performed as a finisher. Simply close the workout with a 5 or 10-minute round. Work to maintain a fast pace throughout the extended interval. The use of an intense finishing movement will ensure the workout was of adequate intensity. In addition to building endurance, the finisher will enhance mental toughness. You will be forced to “finish” with one last display of endurance and agility. Many finishers such as a heavy sandbag carry do not require agility and coordination. The jump rope is different. It is not enough to display endurance. You must also remain cognizant of tripping over the rope. A skill-based finisher has obvious benefits. Consider an athlete who must fight hard during one final round. It is not enough to plunge forward without skill. The athlete must display skill despite the unbearable fatigue. The jump rope is just one of many ways to train this ability.
Jump Rope Summary
The jump rope reigns among the pound for pound champions when it comes to a training tool that provides a quality workout without breaking the bank account. For $5, you can buy a rope that will enhance numerous physical qualities. There is no reason to neglect such a valuable training tool. I highly recommend the addition of a jump rope to your weekly training program. You can work with the rope several days per week.
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