3 Steps to Advance Your Rope Climb

Rope climbs are an awesome way for wrestlers to build their core, arm strength, and stamina. Its the kind of exercise that helps you get gritty... you can't let go and you have to fight to the top! It can be very representative of a wrestling match, which makes it so applicable! Once you can advance to climbing the rope without the assistance of your legs, you are reaching a new level of strength. Here are your steps to advancing your rope climb.

Core strength

In order to be able to control your legs, you need to build up your core strength. Start by testing how long you can pull yourself up and hold in a seated position. Wherever you start, add 5-10 seconds each time you practice this drill. Try completing 10 sets. As soon as you can hold for 30 seconds and longer, cut down your sets by two. The idea is to do less sets and longer holds. This will help you stay in control when you travel up and down the rope. 

Shoulder strength

Hoisting yourself up the rope, hand over hand, will require a pulling motion above your head. When you use your legs, they assist in gaining distance on the rope. Without your legs, you have to shorten that distance purely with upper body and shoulder power. Complete this drill the same way you completed the core strength drill.. Reach hand over hand to gage your readiness to try and climb the rope. Create a game out of these two drills by competing with a teammate to see who can hold on the longest!

 

 

 

 

Climb!

The hardest step is always the first, so be patient and use each "hand over hand" gain as progress! Some will quickly make it all the way up the rope, others may spend weeks only completing a few hand over hand passes. Once you can climb some or all of the rope, be sure that you have worked on your core and shoulder drills enough that you are able to change the pattern to hand under hand and can control your speed back to the bottom. Never, never, hold on and slide down the rope. This will cause horrible rope burn damage to your hands, and will most likely prevent future progress. Your climb is never done once you touch the top, you are building strength as you come back down the rope as well. Happy climbing!

Rope climb demonstrated by 3x Junior World Medalist, national team member, and resident at the Olympic Training Center Erin Golston.  

Partner HIIT Workout Part 2: Exercise Explanations

Part 2 is here of the partner HIIT workout! This is the full explanation for the exercises in Part 1 which you can watch here or check out the blog for Part 1 here

Part 1 emphasized the importance of wrestling based exercises and how training like some of the most amazing athletes in the world will be an amazing way to get in shape! 

Here's what we did-

Set an interval timer to 30 seconds of work  and 10 seconds of rest:

5 exercises and 1 bonus
Each partner completes a round of the exercise
Both partner completes a round of Burpees in between each exercise

 

WHAT I AM WEARING:

Top: Never Too Pretty Brand Tank, "The Beauty in Strength"
Bottoms: Lululemon, Run Inspire Crop
Bra: Lululemon, Free to be Wild
Shoes: Nike, Air Zoon Odyssey

Interval Timer Used:
Simple Interval Timer (SIT) App for iPhone


Check out Too Pretty Brand here: www.TooPrettyBrand.com
Get 25% off the awesome tee that I am wearing and MORE with the code TPKIND!

I love all your feedback, tell me if you grabbed a partner and killed this workout!

-Katherine

Partner HIIT Workout for Wrestlers and Athletes Part 1

Wrestling based exercises can be an amazing way to get in shape. Emulating the training of some of the most amazing athletes in the world will create a training advantage unlike any other! This is a great way to get your friends outside and try something challenging, or do this workout on your conditioning days at practice. 

Set an interval timer to 30 seconds of work  and 10 seconds of rest:

5 exercises and 1 bonus
Each partner completes a round of the exercise
Both partner completes a round of Burpees in between each exercise 

Watch Partner HIIT Workout for Wrestlers and Athletes Part 2 for all the explanations on the exercises! 

WHAT I AM WEARING:

Top: Never Too Pretty Brand Tank, "The Beauty in Strength"
Bottoms: Lululemon, Run Inspire Crop
Bra: Lululemon, Free to be Wild
Shoes: Nike, Air Zoon Odyssey

Interval Timer Used:
Simple Interval Timer (SIT) App for iPhone


Check out Too Pretty Brand here: www.TooPrettyBrand.com
Get 25% off the awesome tee that I am wearing and MORE with the code TPKIND!

Tell me how your workout goes and thanks for watching! 

-Katherine