Jump Rope HIIT?

  1. Banned
    petey7408's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jan 2009
    Posts
    137
    Answers
    0

    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?

  2. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Age
    33
    Posts
    6,262
    Answers
    0


    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.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  3. Registered User
    ILiftBig's Avatar
    Stats
    6'2"  285 lbs.
    Join Date
    Dec 2008
    Posts
    150
    Answers
    0


    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
    •   
       

  4. Registered User
    nemo's Avatar
    Stats
    6'2"  230 lbs.
    Join Date
    Sep 2008
    Posts
    1,649
    Answers
    0


    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!
  5. Banned
    petey7408's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jan 2009
    Posts
    137
    Answers
    0


    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!
  •   

      
     

Similar Forum Threads

  1. Jump rope time
    By cedrone50 in forum Training Forum
    Replies: 3
    Last Post: 04-04-2010, 06:04 PM
  2. Jump Rope
    By petey7408 in forum Training Forum
    Replies: 0
    Last Post: 04-01-2009, 03:01 PM
  3. Best jump rope
    By Korben in forum Training Forum
    Replies: 3
    Last Post: 07-22-2008, 07:54 PM
  4. OT: Trying to cut up --- jump rope instead of running...
    By Lakevillethor in forum Anabolics
    Replies: 26
    Last Post: 08-05-2004, 05:05 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in