Once a staple of gym classes across the country, rope climbing is an often overlooked yet fantastic exercise. Particularly so for the MMA athlete. Their use as a training aid stretches thousands of years back to the Roman Empire.
Rope climbing was even an Olympic sport until 1932. What worked so comprehensively then, still delivers impressive results today.
Sadly, in the current fitness market saturated with Power Plates and ‘Six-Second Ab Contraptions,’ the traditional climbing rope and its myriad of benefits is now seldom used. Yet thick-rope training should be a core component of all MMA athletes. Why is that?
BENEFITS OF THICK TOPE CLIMBING
1) Grip Strength
Ropes can be used to increase your dynamic crush strength (where the object being gripped rests firmly against the palm and all fingers) and, depending on the thickness of the rope, they can also be used for improving dynamic pinch (where the thumb is one side of the object and the fingers are on the other) developing incredible grip and wrist strength.
2) Intermuscular Coordination
Rope drills will produce tension via the co-ordinated engagement of multiple muscle groups simultaneously.
In essence, this will maximize power as you muscles work together coherently.
3) Mental Toughness
Rope training is not easy and it isn't an overnight fix. It is a hardcore and relentless training method that most dare not approach yet is sure to give you a winning attitude.
4) Immense Core strength
The benefits of rope drills on your core are substantial, especially when performed in the 'pike' position and whilst holding various odd objects in guard.
5) High work capacity
Because rope training utilizes the entire body, a high level of work capacity and muscular endurance is developed. Simply put, they get you in shape fast. Before an athlete can dominate their opponent they first must master their own body weight.
ROPE CLIMB WITH HANDS AND FEET
1: Start by hanging on the rope using both hands and feet.
2: Maintaining hand and foot contact, climb the rope to designated height.
3: Lower under control. Rest then repeat as required.
ROPE CLIMB WITH HANDS ONLY
1: Start by hanging on the rope from the hands only.
2: Maintain a hands-only grip and climb rope to designated height.
3: Lower under control. Rest then repeat as required.
ROPE PIKE CLIMB
1: Start from the seated ‘pike’ position (legs out straight in front of body).
2: Maintain a strict pike position and climb rope to the designated height.
3: Lower under control holding the pike position.
ROPE CLIMB WITH GUARD POSITION
1: Start by hanging on the rope from the hands only whilst holding an ‘odd object’ in guard position such as a medicine ball, Swiss ball, keg, sandbag or grappling dummy.
2: Maintain a ‘hands only’ grip and secure guard on the odd object. Climb to designated height.
3: Lower under control.
ADJUSTMENTS
As with all training methods, sets, reps, rest and external resistance (chains/weighted vests) can be adjusted to suit the requirements of each individual athlete.
Use a one-point-five to two-inch thick manila rope when performing rope climbs.
For the extreme athletes out there, try climbing 20 inches of thick manila rope (hands and feet allowed) as fast as you can. The world record is held by Don Perry at just 2.8 seconds.
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