Heavy Rope Training

Heavy Rope Training

By: William Welker

Provided by: The Wrestling Drill Book-2nd Edition - Human Kinetics

Heavy rope training has gathered much interest in the exercise world in recent years. The number of drills that can be done with a heavy rope are almost limitless, and the only constraint is one's creativity.

The basic stance for heavy ropes is a square wrestling stance (quarter squat position). The stance can be modified into lunging, kneeling, or sitting. However, we are going to focus on the wrestling stance.

The following is a sampling of five heavy rope drills that will work nicely in a wrestler's development. The drills should be done for a minimum of 30 seconds, with the same amount (or less) of rest between each drill. Be sure the wrestlers warm up (going slowly) before you go into the 30-second interval.

1. Alternating Ripple Effect

In the wrestling square stance, the wrestler alternates each arm up and down to create waves.

2. In-Unison Ripple Effect

In the wrestling square stance, the wrestler moves both arms up and down together to create waves.

3. Slam

In the wrestling square stance, the wrestler alternates each arm up and down to create waves. On the coach's signal, the wrestler slams the ropes to the floor.

4. Lunge

The wrestler lunges forward every few seconds while maintaining ripples.

5. Stepping

The wrestler steps up and down on a bench in front of him while maintaining ripples.