Jump Rope HIIT? - AnabolicMinds.com

Jump Rope HIIT?

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    Jump Rope HIIT?


    Hey, I get bored of running and I can jump rope with the best of them. What circuit would you recommend for HIIT with a jump rope, how many times a week?

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    Double Unders! Double unders are the same as jumping rope except the rope passes underneath twice. Mix it in with whatever else you do. Example: mix it in with your lifting routine - 45 double unders then a set of dips followed by 45 double unders again. Or what ever feels right to you.
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    Quote Originally Posted by petey7408 View Post
    Hey, I get bored of running and I can jump rope with the best of them. What circuit would you recommend for HIIT with a jump rope, how many times a week?
    Take a look at this article I wrote to the Texas High School Coaches Association Magazine. It will explain HIIT and give you an idea of a protocol you can use.

    Off-Season Conditioning: Do we really need to do aerobic exercise?


    General Guidelines

    * Warmup
    o Specific to movement
    o Alternate progressively intense warm-ups between short active
    recovery periods
    * Workout
    o Maximal to near maximal sprints followed by 4 minute walk
    o Repeat multiple times
    * Duration
    o Begin with 2 to 3 workout bouts for your fist workouts
    o Over the next weeks progressively increase duration, number of
    bouts, and speed
    * Frequency
    o 3-4 non consecutive days
    o Ideally days that weight training is not performed

    Traditional Sprints (Track or Treadmill)

    * Warm-up
    o 2 min brisk walk then 25% jog (30 sec)
    o 2 min brisk walk then 50% run (20 sec)
    o 2 min brisk walk then 90% sprint (15 sec)
    o 3 min walk
    * Workout
    o Sprint 100% (5 to 10 sec) then 4 minute walk
    o Repeat multiple times
    o 4 min walk cool down

    Other Modes

    * Cycling hills
    * Swimming
    * Elliptical
    * Rowing
    * Jump Rope
    * Plyometrics
    * Agility Drills
    •   
       

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    You could try .......

    - 5 minute warm up

    - skip 1 minute as hard as you can ( or just skip as best you can )
    - skip 2 minutes at a slow to moderate pace ( or walk i.e. stop skipping )

    - do 5 or more 3 minute sets ( per above )

    - 3 - 5 minute cool down

    Obviously, if you're only a beginner, your work interval duration times may be modest at first, but you already stated you're not!

    If 1 minute is too taxing, then pull back to 15, 30, 45 seconds ...or, whatever you can do .....and adjust your recovery interval ( i.e 2 minutes as per above ) accordingly.
    Think training's hard,. try losing!
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    Quote Originally Posted by bonscott View Post
    You could try .......

    - 5 minute warm up

    - skip 1 minute as hard as you can ( or just skip as best you can )
    - skip 2 minutes at a slow to moderate pace ( or walk i.e. stop skipping )

    - do 5 or more 3 minute sets ( per above )

    - 3 - 5 minute cool down

    Obviously, if you're only a beginner, your work interval duration times may be modest at first, but you already stated you're not!

    If 1 minute is too taxing, then pull back to 15, 30, 45 seconds ...or, whatever you can do .....and adjust your recovery interval ( i.e 2 minutes as per above ) accordingly.
    I am probably one of the best jumpers around, I just wanted to know how to incorporate the HIIT into it. Thanks bro!
  

  
 

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