Get Multiple Athletes Involved By Using Partner Exercises
Partner exercises used during training sessions are a great way for a team or small group to maximize their training time. Using partner exercises is also a great way for coaches and parents to maximize the use of their training equipment. Other great partner exercises which can be found in the Training Section include the KB Powerbands Planked Lat Pull Downs, the KB Powerbands Partner Externals, and The Resisted Partner Rotations.
Combining A Rope Workout With A Planks Workout
The Dueling Victory Rope Workout combines two high intensity partner exercises (a rope workout and a planks workout) into a challenging team exercise. Athletes will also notice a change in the rope workout as they will be using Victory Ropes instead of battle or slam ropes. The advantage that Victory Ropes offer over other ropes during a rope workout is the movement and the elasticity of the Victory Ropes. While normal battle ropes slam to the ground due to the weight of the equipment, Victory Ropes are composed of stretchable bands. Athletes will notice that the rope workout feels different as lighter elastic ropes use greater amounts of inertia to tax and burn the arms and shoulders.
Athletes will perform the Dueling Victory Rope Workout from the modified plank position. This position requires athletes to extend their arms instead of stabilizing with the forearm and elbow. This modified version used in the planks workout will still challenge athletes abdominal strength and stability. Athletes should still work to maintain a flat back while keeping the hips square to the ground. As athletes slam the Victory Ropes during the planks workout they should focus on keeping their abs tight, their body flat, and ensuring they do not open up or swing their hips.
Victory Ropes Dueling Battle Rope Workout
To set up for the Dueling Victory Rope Workout athletes will need one Victory Rope and a partner. Athletes will begin the rope workout by moving into the modified plank explained in the previous section and placing the Victory Rope in one hand. Both athletes will grasp the Victory Rope so it is on the same side for each athlete (one athlete uses the right hand, the opposite athlete holds it in the left hand) and does not cross the middle of the two athletes performing the planks workout. Before beginning the Victory Ropes Planks Workout athletes will move away from each other until no slack is felt in the Victory Ropes. One athlete will perform a static hold by placing the arm grasping the Victory Rope at a 90 degree angle at the elbow so the athletes arm is pointing toward the opposing athlete. Athletes not performing the static holding portion of the rope workout will perform continuous slams with the Victory Rope. Athletes performing the active portion of the Dueling Victory Rope Workout will quickly and continuously slam the Victory Rope into the ground. Athletes performing the active portion of the rope workout will continue to quickly slam the Victory Ropes for 10-15 seconds before switching to the static portion of the workout as their partner moves into the active slamming portion of the rope workout.
Both athletes will move through 2-3 active and static portions of the rope workout on one side of the body before both switch hands and perform the same sets and sequence on the opposite side of the body. Athletes should perform the rope workout sequence 2-3 times on each side of the body, taking 45-90 seconds of rest between sets.
Final Notes On The Rope Workout
As athletes are performing the slams in the rope workout it is important they focus on moving the Victory Ropes as quickly as possible while maintaining good body positioning. Actively think about increasing the speed of the Victory Ropes will help athletes force greater fast twitch muscle fiber activation in the shoulder and lats. A faster pace will also force athletes to work harder to keep their hips parallel to the ground and avoid turning them to one side or another. If athletes are struggling with their hip positioning during the rope workout they may increase the distance between their feet. By taking the legs out wider athletes are creating a wider base for their body to stabilize. As athletes become more advanced and stronger in the abdominal muscles they will want to gradually move their legs closer together. This will force athletes to continually challenge themselves during a planks workout.
In order for athletes to maximize the Dueling Victory Rope Workout, and to keep both athletes safe, both athletes should always use the Anchor Straps, located at the end of each Victory Rope. Athletes can secure the Victory Ropes during a rope workout by placing the Anchor Strap around their wrist and then grasping the Victory Rope with that same hand. This allows the athlete to maintain a firm grip on the Victory Rope throughout any Victory Ropes partner exercises.
Athletes can use the Dueling Victory Rope Workout toward the end of a training session, after any sports specific or strength specific training has been completed. This rope workout is taxing for athletes and may alter their natural motions and mechanics if it is performed before more complex and intricate sports specific training. Performing these drills before the Dueling Battle Rope Workout will also allow the athlete to warmup their muscles and joints. This active warmup will ensure that athletes are working at 100% during the rope workout and will also decrease the likelihood of any injuries to the hips or low back while performing the rope workout.
For more great tips on how to safely use the Victory Ropes and other training tools to keep the body healthy and injury free head to the Training Section. Here athletes will find the Rejuvenating Stretching Sequence and flexibility training with the Stunt Strap.
Strength & Conditioning Equipment