After each practice I have started jump roping to increase my cardio workouts. This should help to keep the weight down and help general fitness. Is it ok to add this, or should I stick with my normal workouts?
MJ,
Funny you should bring this up-
I ran into this book yesterday at a Borders in St. Louis-
http://www.humankinetics.com/products/showproduct.cfm?isbn=0736041516#contents
Jump Rope Training
Buddy Lee
Copyright 2003
176pp ISBN: 0736041516
U.S. dollars
Regular Price: $16.95
Jump rope training expert, former Marine, and Olympic wrestler Buddy Lee was the official jump rope conditioning consultant to 25 U.S. Olympic teams from 1996 to 2000. In Jump Rope Training he shows you how to incorporate winning techniques in a portable, high-level workout program.
A six-time U.S. national wrestling champion, Lee has used his jump rope techniques to train top amateur and professional athletes in basketball, soccer, figure skating, tennis, wrestling, pentathlon, badminton, taekwondo, judo, volleyball, and swimming.
With Jump Rope Training, you’ll learn how to use one simple tool to improve speed, agility, balance, strength, power, and endurance. Lee provides clear instruction on a wide range of jumping techniques along with photos and illustrations to show you how they’re done.
Just 5 to 10 minutes of jumping rope provides superior conditioning for fitness or sports—a completely portable, high-level system for anyone looking to supplement training or stay fit. Get Jump Rope Training to improve both fitness and performance from one training source.
About the Author
Buddy Lee, president and founder of Jump Rope Technology, Inc., has fashioned a worldwide reputation with his incredible jump rope skills. He has performed in exhibitions for sports events, presidents, and world leaders in 24 countries.
Lee used rope jumping as a key part of his wrestling training to develop into a world-class and Olympic athlete. He was a 1992 Olympian in Greco-Roman wrestling and a 20-time U.S. national and Armed Forces champion in three different styles of wrestling. After earning a degree in secondary education from Old Dominion University, where he was a two-time All-American wrestler, he served 11 years in the U.S. Marine Corps, where he became a three-time national champion, a three-time World Military champion, and a three-time World Cup and Pan Am medalist. He also was voted outstanding wrestler in the 1992 national wresting championships and was Marine Athlete of the Year twice.
He served as the jump rope conditioning consultant to the U.S. Olympic Committee from 1996 to 2000, training 25 Olympic teams and many gold medalists. Today he consults with the U.S. Professional Tennis Association, the U.S. Figure Skating Association, and several other organizations. Buddy is the co-inventor of the Hyperformance swivel bearing ropes, designed to produce speeds of up to six revolutions per second and eliminate drag and friction present in other ropes. Buddy is also an international motivational speaker and author of rope jumping for several national sport magazines. He travels the country, training athletes and fitness enthusiasts with his jump rope system. Buddy resides in Woodbridge, Virginia.
Table of Contents
Chapter 1 Get a Jump on Training
Chapter 2 Master Jump Rope Skills
Chapter 3 Use Proven Rope Training Methods
Chapter 4 Train and Compete to the Max
Chapter 5 Build an Aerobic Base for Endurance
Chapter 6 Establish Anaerobic Power
Chapter 7 Gain Speed and Quickness
Chapter 8 Develop Agility, Coordination, and Balance
Chapter 9 Boost Strength and Power
Chapter 10 Condition for Specific Sports and Fitness Goals
Words of Praise
“Buddy Lee’s rope and training program has helped me to be quicker and more explosive. Thanks for teaching me how to stay in tip-top shape. Now I am training better than ever!”
Kurt Angle
Olympic gold medalist, freestyle wrestling
“If you want to improve your speed, quickness, and overall performance, Buddy Lee’s system is simply the best. The difference will change the way you train! He is the wizard of the rope!”
Nancy Lieberman
Basketball Hall of Fame member, ESPN analyst
"Buddy Lee’s jump rope system has helped me stay in shape, focused, and helped me to recover from all types of injuries. His ropes are by far the best on the market.”
Rulon Gardner
Olympic Gold Medallist, Greco Roman style wrestling
There are sections on preparing for a sprint program as well as jump rope reccomendations for sprint training with different levels of progession- with complete parameters
He comes up with some interesting numbers and guidelines.
Thanks Tom!
I have been sticking with volume to improve my fitness level.
From-
Chapter 8- Gain Speed and Quickness
p 91.
Hand and foot speeds of 3-5 times per second at 30- to 120- second durations targeted fast-twitch muscle fibers in hte upper and lower body to gradually function at norms approaching these high levels of execution. In other words, athletes will discover that they are able to operate more comfortably in high-speed or extermely rapid sports conditions, which will result in improved performance and effectiveness. Many sports don’t require anaerobic bursts of up to two minutes. For athletes in these sports, shorter durations are sufficient.
Interesting Tom.
do you suggest doing several sets of 20-30 seconds? Can this be done everyday? How about high volume on tempo days and doing this speed on high intensity days? Anyone else have comments?
Can you post a sample sprint workout?
Work at 30 to 120 secs to target white fibre for speed?
I thought the durations were a little long also (I have used 20 second two footed sets with max number of contacts) -
Has number of reps and Heart Rate info in the book
Charlie,
Does it make since to do reps on tempo days and quickness on high intensity days? I can see where jumping rope can be useful. What do you think?
Not having seen the book what would be a good tempo regime using a rope -
You must take a look at the kinematics of jumping rope…knee hight and calf overload are possible if one is training like rocky…
Also skill is huge since I know some can do it for minutes without breaking a sweat while some are gasping after 120 seconds…it all matters on technique and style.
I think jump rope has good benefits as a tempo substitute for when its raining.
Also, its not a bad conditioner to allow you to more safely move onto jumps that will help your speed. You can work up to reps on one foot.
so in conclusion of thids thread jumping rope can be a useful substiture to tempo by doing…???
???
Originally posted by QUIKAZHELL
so in conclusion of thids thread jumping rope can be a useful substiture to tempo by doing…???
???
Try starting with
10 x (60s) w 30s rest.
and see how you feel. Like Tom Cruise says, a lot depends on technique and style.
dcw,
i tried what you said 60 secs on and 30 seconds rest… now bad… my feet were aching a little bit as were my calves. Now 2 hours later sitting at my computer i got up before and my calves still feel tired. We’ ll see tomarorow. What would be the best way to jump rope using this protocoll? i was first jumping with a hop in between each rope pass then i was going rather quickly without the hop. What ways would be best? how would/does everyone else do it?
mj,clemson,tom green?
Originally posted by QUIKAZHELL
dcw,
i tried what you said 60 secs on and 30 seconds rest… now bad… my feet were aching a little bit as were my calves. Now 2 hours later sitting at my computer i got up before and my calves still feel tired. We’ ll see tomarorow. What would be the best way to jump rope using this protocoll? i was first jumping with a hop in between each rope pass then i was going rather quickly without the hop. What ways would be best? how would/does everyone else do it?
mj,clemson,tom green?
This is interesting.
What surface did you use? If we have to use concrete, we will put a rubber matting on it.
I think the hop (I am assuming you mean single leg?) should be worked up to, start with simple two footed jumps. Then gradually implement single leg hops when you are more advanced, let’s say after four weeks.
Overall though, maybe this soreness is to be expected? Remember, it is something new. Maybe it is conditioning and strengthening your feet and lower legs? Maybe this is good 
i was doing them in front of the mirror on the wooden floor in the aerobics area of my gym.
i was not doing 1 legged hops yet i was doing 2 legged…i dunno how fast to go though… after a while usually around 30 seconds i loose rythm and have to reset myself and if i dont take the time to reset i will continuosly mess up… i guess since its someting new its more of a motor control thing.
and yea good point i think it will strengthn my feet and lower legs… i sometimes have a shin problem so maybee this will be a good thing…
any other comments/questions?
[i]
Like Tom Cruise says, a lot depends on technique and style.
Awesome:)
I did 8*120 reps with 30s rest today. I liked it. Unfortuneately I had to do it on our brick patio because the rope was getting caught when I went on grass.