Revered as one of the greatest inventions of its time, it’s still in use today as a prominent implement for the same uses. Only recently have ropes become a direct way to improve someone’s quality of life through human optimization both physically and mentally.

John Brookfield was the first to implement ropes into the human physical training methodology. Since his incredible impact in the fitness community, ropes have been found in almost every fitness center around the world.

However, most people do not know how to use this tool to produce human optimization efficiently. The following information will provide a sound basis for the trainer, coach, and student to use the Onnit Battle Ropes efficiently.

5 Benefits of Battle Ropes Training

#1. Ropes Provide a Dual-force Dynamic Effect to Improve Physiological Response

Ropes are significant in that they create a dual-force dynamic effect, one that uses the force of gravity and the force created by rope waves to amplify and improve all of the human systems physiological response.

Most of the implements people use today increase the effects of gravity on the body, creating a physiological response in the systems the trainer, student, or person is trying to improve or build adaptations.

For instance, if a body builder is trying to grow adaptations in his or her musculature, he or she will create moderate to excessive load on the musculature (as well as cardiovascular, pulmonary, and nervous systems) day after day and week after week using gravity-based implements (i.e. barbell, dumbbell, etc.), and it works.

If a runner is trying to improve his aerobic capacity or endurance, he will run (gravity-based load and exercise) day after day and/or week after week to build adaptations in the muscular, cardiovascular, pulmonary, and nervous systems to improve aerobic capacity/endurance.

In this way, ropes are significantly different. The coach, student, or person is able to amplify load in two directions: gravity (and the many ways we know how to leverage gravity because of the lifters, coaches, and trainers that came before us) and wave force (which is a new field of physiological pursuit, providing myriad ways to improve our body’s adaptation response).

#2. Less Injuries and More Results

The dual-force effect and contralateral movement common to rope use can accelerate adaptation in the body, while curbing injuries because each person is limited by their own force production.

Much like jumping, if we cannot create enough force to get off the ground, or our nervous development disallows proper timing and sequencing for us to get off the ground, it will be hard to get injured.

We cannot create enough force through jumping or landing to be injured (note: most people injure themselves landing in the jump sequencing, because their focus is only on the first part of the movement–the jump, but that is a topic for another time).

With battle ropes, it is far less detrimental, because there is a constant connection to the two force producers (rarely in battle ropes training is the athlete off of the ground or disconnecting the chain of force and then reconnecting with it at high level forces), and it can be as explosive or dynamic as the athlete is able to produce force, thus creating the opportunity to grow endurance, strength, power, and skill without a ceiling.

Whereas if an athlete runs out of an external load such as dumbbells to provide the adaptation effect, you would have to purchase another dumbbell with a higher load, or figure out a way to leverage gravity in an increasing way. This will hardly be a problem with the ropes as the force is self-inflicted.

#3. Making Weak Body Parts Strong

Through the dual-force dynamic the areas, which tend to be weak, are strengthened: your grip, shoulders, core, hips, knees, feet, ankles, and mind. Your grip strength and grip endurance must increase as your ability to produce higher force in your waves increase.

Just like loading up more weight on a barbell, as your waves increase in size, speed, distance, or duration, they increase the force through the rope, requiring a stronger grip in order to not let the rope slip out of your hands.

The shoulders should stay in a fairly “packed” position, with your elbows lower than your shoulders, and tight to the sides of the body when first starting with rope waves (it should go without saying that the athlete will have neutral spine and the shoulders down and back – think big chest), this not only prevents injury, but it does wonders for the shoulder strength and stability. Innovative Results has been known to use the ropes as a way to prehab and rehab shoulders back to their fully optimized state.

The core (or torso to include shoulders and hips) is mobilized, stabilized, and strengthened through repetitive rotation and anti-rotation involved in the basic battle rope alternate wave. This is a contralateral movement (left lower limb moves in sequence with the right upper limb and vice versa), which is how the body works when walking, running, crawling, swimming, and cycling, only instead of just a gravitational load, the body experiences the load of the wave as well.

This is how the hips are strengthened as well. The hips can also be strengthened in all other planes of motion through changing the way the wave is produced. The knees, foot, and ankle are strengthened because the body is working with gravity to leverage wave output through the upper body (torso, shoulders, and arms).

Every wave produced from the upper body, has been a chain of movement that uses our body’s relationship with gravity and the ground through the foot, ankle, knees, and hips. Just like a punch, the athlete creates a timed sequence to produce a force through the rope to where the rope is connected to an anchor.

All of these body improvements in the weak areas produce a more confident, healthy, and tough mind (toughness will be generated by pursuing higher volume, or power –greater single wave output, which is simple, but simple is not easy).

#4. Mobility

As in all areas of fitness mobility must come before stability, and stability before endurance, strength, and power. Any mobility sequence from Onnit or Innovative Results will suffice, but the athlete should focus on the above weak areas. As the mobility in the grip, shoulders, core, hips, knees, foot, and ankle increase, the athlete will see a dramatic improvement in his or her performance.

Start the training session with dynamic mobility (stretching through movement), and end the sessions with either more dynamic mobility or static mobility (stretching in one position for a prolonged time).

#5. Stability

Whether you are creating waves, pulling the ropes, or lifting the ropes stability is generated. Think of the ancient sailor on a ship, pulling, lifting, wrapping, and tying ropes (they are actually referred to as “lines”) all around the ship as a means to an end. You probably are not thinking of an unstable, off-balance character.

Through these repetitive movements, the sailor becomes very stable and very strong, in both his lower body and his upper body. We experience this same level of stability as we continually put the dual-force dynamic through all of our physiological systems (nervous, cardiovascular, pulmonary, and musculo-skeletal).

The post 5 Benefits of Battle Ropes Training appeared first on Onnit Academy.

First, let’s start with what you don’t do…You don’t watch a YouTube video of ropes exercises, and then haphazardly do it, and call it training. Make sure you get proper form down and train effectively.

You don’t add it to what you are already doing and call it training. You don’t tell everyone it is awesome, but only for upper body aerobic and endurance training. Ropes can be used for much more than that.

If you are here on the Onnit site, my guess is that you are into some level of human optimization for yourself and possibly for others (clients, family, friends, coworkers, etc). As a person who respects and upholds human optimization as an important aspect of your life (life is either optimized or it is not, right?) you MUST respect training.

Training is the key to total human optimization, and without it, we can only hope to be better in any area of our life. So let’s get back to training for optimal physical ability and how to put ropes in this training for the best return on your time spent.

3 Keys to Understanding Battle Ropes

First, we must understand that the ropes—just like a mace, heavy club, barbell, dumbbell, kettlebell, etc—is a tool. If we use this tool well, we can see improvement in all areas of our physical output and durability.

Second, we must understand that ropes put demand or force through our bodies that we will adapt to over time and with proper increases in force and proper recovery, we will get more powerful, stronger, more endurance, and more durable.

Third, we must understand our own personal goals, and the way to train to reach these goals. For instance, if I am trying to be a more explosive jumper, I must have the power and durability to jump and land well.

I must also train an explosive jump correctly: Enough active jumping at peak performance to create a need for adaptation Not over-doing the jumps, which would increase the chance for an injury or even worse, reduce the chance for adaptation to occur.

Effectively Add Ropes Into Your Training

If your training program is complete (meaning a perfect mix of stimulation and recovery), then adding ropes training will mean removing one of your exercises or movements to keep that perfect mix of stimulation and recovery intact.

If your training is lacking a power, strength, endurance, or durability component, then you can use ropes to fill the gap. (How do you know if you are missing one of these? Easy – you are not improving in one of these aspects.)

For instance, when I was training for the IUKL Kettlebell World Championships in Dublin, Ireland, I needed to add an aerobic/endurance component to my kettlebell training because I wasn’t recovering well enough from running.

My feet were taking a toll (too much inflammation in the soft tissues of my feet, and a reduction in my foot and ankle performance).

I added a progressing amount of different double battle rope wave training to the time I was normally running. I incorporated a lot of legs, core, and arms in my waves in varying planes of motion with varying grips, and I progressed up to 40 minutes of ropes training, which drastically improved my longer sets with the kettlebell, hence improvement in my aerobic capacity, lactic threshold, and mental toughness.

I have also helped collegiate and high school wrestlers become much more explosive in their wrestling matches by having them perform five to ten second explosive waves with a single rope and double rope in varying planes of motion, varying stances, and different hand grips on the rope.

Newport Harbor high school wrestling recently had their most successful season in the last six years when training with this rope addition.

How to Train with Battle Ropes

If you are wondering what movements you should train and how you should train them with the ropes, you can watch some of the Onnit battle ropes exercises here: https://www.instagram.com/battleropeexercises/.

Here is a more complete solution. Become a creator of your own movements and rope training after you have earned your Onnit Academy Battle Ropes Specialist Certification.

For power and explosive applications of the ropes in your training, think 1-10 seconds of maximal effort (90%-100%) in movement variations that mimic or reproduce the movements you are training to master in your sport, activities, or your life.

1:5 is an approximate model of active to rest ratio that is enough for the next repetition, round, or set. After training this for 5 to 20 minutes, your systems may need a few days before it has created the adaptations necessary to train like this again.

For strength, lactic, and strength endurance applications of the ropes in your training, think 10 to 120 seconds of sub-maximal effort in movement variations that mimic or reproduce the movements you are training to master in your sport, activities or life.

1:5 through 2 is an approximate model of active to rest ratio that is enough for the next repetition, round, or set. After training this for 10 to 30 minutes, your systems may need a few days before it has created the adaptations necessary to train this again.

For endurance, aerobic, and durability applications of the ropes in your training, think over 120 seconds of sub-maximal effort in movement variations that mimic or reproduce the movements you are training to master in your sport, activities or life.

60 through 2:1 is an approximate model of active to rest that is enough for the next repetition, round, or set. After training this for 10 to 60 minutes, your systems may need a few days before it has created the adaptations necessary to train this again.

Ropes Can Be Used to Achieve Almost Any Fitness Goal

My mentor and coach for ropes training is John Brookfield, and he says that ropes can be a complete tool for fitness. I have used them exclusively for a month without seeing any loss in my previous gains with traditional weight training.

However, it is all in the proper application of the tool. Onnit’s Foundation and Durability certification is an awesome starting point, and if you want to further your knowledge with ropes training, sign up for the upcoming Battle Ropes Specialist Certification in April.

So, if you are looking for a way to put ropes training to use, do so with intelligence, knowing that the ropes can be a substitute or the perfect addition that you’re looking for to increase your power, strength, endurance, and durability!

Make your next training session your best training session!

The post How To Add Battle Ropes To Your Workouts for Maximum Impact appeared first on Onnit Academy.

Battle Ropes alone make for a great endurance workout. Try combining kettlebells with battle ropes to really challenge your aerobic conditioning as well as muscle endurance in this challenging workout.

Workout Instructions

Complete AMRAP in 1 min before moving onto the next exercise. Move through each exercise as quickly as possible. Once completed entire cycle rest as needed and repeat.

A1. Alternating Waves – 6-8 rounds x 1min
A2. Long Cycle – 6-8 rounds x 1min
A3. Sidewinders – 6-8 rounds x 1min
A4. Rack Hold – 6-8 rounds x 1min
A5. Stagecoach – 6-8 rounds x 1min
A6. Overhead Fixation – 6-8 rounds x 1min

Other Workout Details

Workout Created by: Aaron Guyett
Workout Demonstrated by: Aaron Guyett
Equipment Used: Onnit Kettlebells, Onnit Battle Ropes

The post Coffin Nail Endurance Workout #1 appeared first on Onnit Academy.

Battle Ropes are not generally associated with strength training. This workout shows you how to effectively combine battle ropes and kettlebells to develop brute strength.

Workout Instructions

Complete of rounds of each exercise before moving onto next exercise. Rest as needed before beginning next exercise.

A. Long Cycle 10 rounds x 5 reps
B. Snakes 3 rounds x 20-40 secs
C. Sidewinders 3 rounds x 20-40 secs
D. Kneeling Up & Down 3 rounds x 20-40 sec
E. Cyclones 3 rounds x 20-40 sec
F. Stagecoach 3 rounds 3 x 20-40 sec

Other Workout Details

Workout Created by: Aaron Guyett
Workout Demonstrated by: Aaron Guyett
Equipment Used: Onnit Kettlebells, Onnit Battle Ropes

The post Coffin Nail Strength Workout #1 appeared first on Onnit Academy.

Battle Ropes are not generally associated with strength training. part 2 of the Coffin Nail Strength Workout shows you how to effectively combine battle ropes and kettlebells to develop brute strength, as well as some lateral quickness.

Workout Instructions

A. Snatch – 10 rounds x 5 reps (each side)
B. Jerk – 10 rounds x 5 reps (each side)
C. Kneeling Up & Down – 3 rounds x 20-40 sec
D. Lateral Shuffle – 3 rounds x 20-40 sec

Other Workout Details

Workout Created by: Aaron Guyett
Workout Demonstrated by: Aaron Guyett
Equipment Used: Onnit kettlebells, Onnit battle ropes

The post Coffin Nail Strength Workout #2 appeared first on Onnit Academy.

When combining Battle Ropes with Kettlebells it makes for a simple yet unique power-building tool.  Perform the Coffin Nail Power Workout to increase overall strength and explosiveness with just three moves.

Workout Instructions

Perform all rounds iof each exercise before moving onto next exercise. Rest as needed before starting each exercise.

A. Tsunami – 10 rounds x 10-25 reps
B. SideWinders – 10 rounds x 10-25 reps
C. Jerk – 10 rounds x 5 reps (each side)

Other Workout Details

Workout Created by: Aaron Guyett
Workout Demonstrated by: Aaron Guyett
Equipment Used: Onnit Kettlebells, Onnit Battle Ropes

The post Coffin Nail Power Workout #1 appeared first on Onnit Academy.

Part two of this power workout combining battle ropes and kettlebells will leave your entire body engaged. Using only three exercises to develop full body strength and power.

Workout Instructions

Complete all rounds before moving onto next group. Rest as needed before starting next exercise.

A. Snatch – 10 rounds x 10-25 reps
B. Rainbows – 1o rounds x 10-25 reps
C. Long Cycle – 10 rounds x 10-25 reps

Other Workout Details

Workout Created by: Aaron Guyett
Workout Demonstrated by: Aaron Guyett
Equipment Used: Onnit Kettlebells, Onnit Battle Ropes

The post Coffin Nail Power Workout #2 appeared first on Onnit Academy.

Battle Ropes alone make for a great endurance workout. Part 2 of the Coffin Nail Endurance Workout combines kettlebells with battle ropes to really challenge your aerobic conditioning as well as muscle endurance in this challenging workout.

Workout Instructions

Complete AMRAP in 1 min before moving onto the next exercise. Move through each exercise as quickly as possible. Once completed entire cycle rest as needed and repeat.

A1. Seated Rope Pull – 6-10 rounds x 1min
A2. Standing Lateral Pull – 6-10 rounds x 1min
A3. Standing Hip Hinge Pull – 6-10 rounds x 1min
A4. Plank Pull – 6-10 rounds x 1min
A5. Rack Carry – 6-8 rounds x 1min

Other Workout Details

Workout Created by: Aaron Guyett
Workout Demonstrated by: Aaron Guyett
Equipment Used: Onnit Kettlebells, Onnit Battle Ropes

The post Coffin Nail Endurance Workout #2 appeared first on Onnit Academy.

The Thumbs Up Waves with the ropes start with the shoulder externally rotated providing a different stimulus than the other rope exercises. Start by holding the ropes in front of you with your thumbs facing the end of the rope closest to you. This exercise is great for building strength and endurance in your upper body.

The post Battle Rope Thumbs Up Slams appeared first on Onnit Academy.

Side to Side Slams require a diagonal chopping motion. Grab the ropes at your side, raise them in front of you, and slam them to your left side. Pull up quickly and repeat the motion on your right side. Repeat this motion back and forth. This exercise is great for building strength and endurance in your upper body but will also strengthen your rotational power.

The post Battle Rope Side-to-Side Slams appeared first on Onnit Academy.