- Are you failing with your cardiovascular conditioning?
- Are you lacking in coordination, reaction time, and agility?
- Is your cardiovascular conditioning optimal?
- Are you looking for a form of conditioning to cut body fat?
Today I want to talk about why you should be jump roping. There are many reasons you should be incorporating this highly effective drill into your training arsenal, but I’m going to highlight some of the physical benefits here that you should be adopting to revolutionize your cardio, as well as your overall training approach. It’s time you get your ass in gear.
Jump Roping Benefits
1) Optimal cardiovascular fitness:
Without stating the obvious jump roping is excellent for your cardio. To really drive home this point there is a very good reason why jump roping has been used by fighters for generations.
The reason the jump rope is unique is because it can be utilized effectively to cover your cardiovascular conditioning through all three energy systems ranging from your ATP-PC, your glycolytic, and oxidative energy systems. What this means in simple terms is that you can effectively perform an intense sprint interval, or more long enduring intervals for more sustained cardio conditioning by jump roping.
This is one reason it’s been such a valuable choice for fight athletes for so long. With jump roping you’re going to get your heart in optimal shape.
2) Improved coordination:
When it comes to jump roping the movement goes beyond just getting your heart rate up. Yes, it will get your heart rate up, but it will do so by challenging your coordination.
You see unlike bouncing up and down on a treadmill the jump rope will actually train you to master control of your body by developing your timing and control of your swing of the rope. It will do this by forcing you to coordinate your the movement of both your arms and feet.
To perform the skip rope move like you see with fighters it involves small movements of skipping over each swing of the rope as you alternate your feet back and forth. This takes muscle coordination that can only come through practice, but once you’re there you’re entering an optimal level of conditioning for your body.
3) Improved footwork:
In terms of being athletic specific for something such as the sport of fighting the jump rope is incredibly beneficial because a fighter must be capable of moving with agility across the ring, or cage until he or she can find an opening to strike their opponent.
Aside from the fact that it is good for fighters I’m a huge proponent for everyone implementing it. I mean why not? I’m always amazed at the fact that people see that it’s good for athletes and automatically think it’s elitist, or above them.
No, it’s not. You just need to buckle up that chinstrap and get moving.
If you’re training on a budget then the jump rope is about as affordable as it’s going to get concerning you getting in some optimal conditioning without the need of a heavy wallet.
You can purchase a jump rope for $12 -$15 at most any sporting good store. Aside from that once you spend that whopping $12 bucks it’s going to last you a long time until you get to master level.
Until then you’ll have to do a hell of a lot of skipping to break your new rope. Trust me on this. I broke mine pictured here just a few days ago, but it took about a year and a half.
5) Great to combine with strength movements
One reason I’m a huge fan of the jump rope is that it can easily be combined with a strength movement in the form of an interval. To give you an example I’m including a favorite interval workout here below that I like to implement when I want to keep the day’s approach to training simple and effective.
Note that when I use the word superset that you are to perform the first mentioned exercise and designated number of repetitions, or time followed by the second mentioned exercise with the designated number of repetitions, or time.
Jump rope skips: 3 minutes (followed by 1 minute rest) x 10 rounds =30 minutes
Push-ups: 10 (perform these push-ups during the 1 minute rest) x 10=100
Total: 10 rounds totaling 30 minutes of jump roping and 100 push-ups!
Jump Roping Benefits: The Takeaway
At the end of the day jump roping is a hell of a way to optimize your cardio, to get super lean, and to improve your movement and coordination from head to toe.
How often are you jump roping in your program?
What jump roping drills are you currently utilizing in your workouts?
Post up and share here below in the comments.
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