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Battle Rope Training at Fusion Fitness


What is rope training?
Rope training is training with ropes, of different weights and sizes, to improve physical health, strength, power and endurance.

Who should rope train?
Rope training is beneficial to almost everyone, with all the benefits of rope training it can be of major benefit to anyone who is:

  •  Ÿ           Looking to improve fitness and conditioning
  • Ÿ           Is looking to do high intensity activity with very little joint impact.
  • Ÿ           Looking to add variety to the training regime.

People from all different backgrounds will benefit from using ropes in their training program. All it requires is adapting how you use them to suit your goals and needs

How do you use training ropes?

Rope training can be done as an entire session on their own (20min)

At the end of a weights session or thrown into a circuit.

Typically you should start off with 5-10 reps of your chosen pattern, and then progress to 20 second, 45 second and 1 minute working intervals.

What are the benefits of Rope Training?

Benefits include:

  •  Ÿ           Low impact (on joints, etc)
  • Ÿ           Can emulate sport specific movements.
  • Ÿ           Functional movements can be done, improving strength and mobility.
  • Ÿ           Easy to set up
  • Ÿ           Easy equipment
  • Ÿ           Improves conditioning
  • Ÿ           Improves power (heavier ropes)

Example rope training session (post weights…

3 different movements


3 Sets of each movement
30 secs work with 10 seconds rest between sets, 1 minute rest between movements…
3 x 30 Alternating Arms (Up/Down)
3 x 30 Two Arms together (Up/Down)
3 x 30 Snake (Arms individually left to right, apart and together)

The great thing with rope training is that the imagination is the limit. You can change up movement patterns, single arm/double arm/sitting down/on your knees/ and on and on. You can manipulate rest times, work times, fast movements, slower bigger movements and so on. It really is a great addition to your training program. Hope you enjoy the training!

Check out Fusion Fitness’ battle rope training options, class times, memberships, photos and more at www.fusionfitnesssz.com



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The Contributor

Fusion Fitness is a 1200 square meter foreign owned and operated gym in Shekou offering a variety of fitness options for the entire family. With a professional international team of personal trainers from John Graham Fitness, Martial Arts for children and adults, as well as Dance, Yoga and Tae Bo, Fusion has everything you need to get in shape and have fun doing it! www.fusionfitnesssz.com

    Connect with Fusion Fitness:
  1. - Email: Click here

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