Jump-roping

Replies to This Discussion

Permalink Reply by Dolce on June 16, 2009 at 6:44pm

How are you James? Thanks for posting!
First, what are your goals? Are you a sport-specific athlete or interested in a great fitness program? So you have any physical limitations? What is your current training program?
Get back to me ASAP and I can surely help you with some amazing jump rope cycles.
-Mike

▶ Reply to This

Permalink Reply by James on June 16, 2009 at 6:55pm

I'm looking for a fat-burning routine. No physical limitations. I work out three days a week combination of weights and cardio.

Dolce said:

How are you James? Thanks for posting!
First, what are your goals? Are you a sport-specific athlete or interested in a great fitness program? So you have any physical limitations? What is your current training program?
Get back to me ASAP and I can surely help you with some amazing jump rope cycles.
-Mike

▶ Reply to This

Permalink Reply by Dolce on June 21, 2009 at 6:44pm

James,

Jump-roping is an awesome training tool to advance any goal system.

To begin, I am going to recommend that you start slow and transition into an intensive program.

If you aren't a regular user of the jump rope, it is going to take a few weeks to acclimate your body to it's wares...especially through your feet, ankles, achilles tendons, calves, knees, quadriceps and lower back.

One overuse strain in any one of these areas will take you out of the gym, out of work and even off your feet altogether for a few days to weeks, so please heed my warning and start SLOW!!!

Week 1: Monday & Thursday
Standard two feet jump at an even tempo
15 sets of 60 seconds work
and 30 seconds rest

Week 2: Monday, Wednesday, Friday
Standard two feet jump at an even tempo
15 sets of 90 seconds work
and 30 seconds rest

Week 3: Monday, Wednesday, Friday
Standard two feet jump for 30 seconds and alternate foot jumps for 30 seconds equaling a total of 2 intervals each per 2-minute set
15 sets of 2 minutes work (in 30 seconds intervals, as above)
and 30 seconds rest

These three weeks will serve as your transition phase. Keep in touch with me and let me know how you progress. At the end of these three weeks, we will kick it up a notch "BAM!" and get your jumping skills up to par with Oscar DeLahoya or Sugar Ray Leonard...two of the best!!!

-Mike

▶ Reply to This

Permalink Reply by James on June 24, 2009 at 3:49am

Thanks. I've already been jump roping once a week for 15-20 minutes at a time for several months, so I think I'm beyond the beginner phase. I've been doing some crossovers, both legs, one leg, the other leg, both legs, running in place, about 10 reps each and then finish it up with two loops in one jump. It really gets my heart rate up. I'll probably try your third week's training regimen first.

Dolce said:

James,

Jump-roping is an awesome training tool to advance any goal system.

To begin, I am going to recommend that you start slow and transition into an intensive program.

If you aren't a regular user of the jump rope, it is going to take a few weeks to acclimate your body to it's wares...especially through your feet, ankles, achilles tendons, calves, knees, quadriceps and lower back.

One overuse strain in any one of these areas will take you out of the gym, out of work and even off your feet altogether for a few days to weeks, so please heed my warning and start SLOW!!!

Week 1: Monday & Thursday
Standard two feet jump at an even tempo
15 sets of 60 seconds work
and 30 seconds rest

Week 2: Monday, Wednesday, Friday
Standard two feet jump at an even tempo
15 sets of 90 seconds work
and 30 seconds rest

Week 3: Monday, Wednesday, Friday
Standard two feet jump for 30 seconds and alternate foot jumps for 30 seconds equaling a total of 2 intervals each per 2-minute set
15 sets of 2 minutes work (in 30 seconds intervals, as above)
and 30 seconds rest

These three weeks will serve as your transition phase. Keep in touch with me and let me know how you progress. At the end of these three weeks, we will kick it up a notch "BAM!" and get your jumping skills up to par with Oscar DeLahoya or Sugar Ray Leonard...two of the best!!!

-Mike

▶ Reply to This

▶ Reply to This