![]() To get you started, she's also sharing a jump rope workout for beginners that'll get your heart rate up and muscles quivering. Here, Stokes breaks down everything the unfamiliar should know about incorporating a jump rope into their fitness routine, including how to choose a rope, how to jump properly, and the health perks of all that hopping. If you keep your core engaged, it's truly a full body workout." "It works your arms, shoulders, legs, and core. "Jumping rope isn't just a straight cardiovascular workout," she explains. If the last 3 or 4 aren't really challenging then you didn't make the squats hard enough.Unless you were inspired by the Disney Channel to pick up double dutch (à la Jump In!) or have young kids of your own, you probably haven't touched a jump rope in at least a decade or two, back when the plastic-covered cables were the must-have accessory at recess.īut to certified personal trainer Kira Stokes, who recently launched her own jump rope workouts for beginners, intermediates, and pros on her KSFIT app, a jump rope isn't just a toy - it's a compact, budget-friendly piece of equipment that offers both mind and body benefits for folks of all fitness levels. Really push and try to make these as fast and explosive as possible. Counter Movement Jumps: 1 set x 10 reps.Slow 5-7 second count on the way down and then as fast as possible (while still under control) on the way up. Rest 3 minutes to get as much recovery as possible. Squats: 6 reps at 80-85% of 1 rep max (should have some difficulty on 5th and 6th rep).Counter Movement Jumps: 1 set x 6 reps.After 8th rep move directly to jumps (no rest). Slow and focusing on form ~60% intensity. Should be fully warmed up and prepared for heavy squats.Rest time between sets: minimum 2 minutes (after the set of squats and jumps).1 time per week - high intensity/ near maximal effort for all jumps (except first set).Counter Movement with 90° rotation: 3 sets x 6 reps.Lateral Hops- Continuous: 2 sets x 10 reps.Counter Movement Jumps: 3 sets x 6 reps.Enough recovery to keep the intensity very high. Rest time between sets: 1 - 2 minutes.The reps are lower to really emphasize power output for each jump. 1-2 times per week - high intensity/ near maximal effort for all jumps.Lateral Hops- Continuous: 2 sets x 8 reps.Counter Movement Jumps: 3 sets x 8 reps.Rest time between sets: 1 - 1:30 minutes.Then dial it back to ~80% intensity on the lateral hops. Gradually build to maximal efforts on the counter movement jumps. 2 times per week, moderate intensity on the first 2 drills.Counter Movement Jumps: 2-3 sets x 6-8 reps.Pay attention to knee and ankle movement. Have someone watch or film the landing position. Rest time between sets: 30 seconds to 1 minute.2-3 times per week, lower intensity focusing on technique.With the above caveats in mind, here are some good starting points: Sprinting coach Ken Harnden has a great story about the extreme difference in training volume of 2 world class sprinters he coached (starts at the 0:50 mark). While others just need 1-2 sets to get the same response. Some athletes need (and can handle) a tremendous training volume. So performing 3-4 sets of depth drops, 3-4 sets of concentric jumps and maybe 1-2 sets of counter movement jumps and that’s it. A beginner should most likely do the opposite. A seasoned athlete that has ownership of all the positions might skip the depth drops, do one set of concentric jumps and focus more time and energy on lateral and rotational hops. then the volume of box jumps should be reduced and vice versa. If that days track workout featured plyometrics on the track i.e. What does their overall training load look like for that day, week month etc.If an athlete is in the general preparation phase (pre season), the volume of plyometrics will typically be much higher when compared to the competition phase. Where they are in their training cycle.Some of the biggest factors to consider are: This is especially true for competitive athletes. As a general rule you should always use the minimum effective dose.ĭetermining the number of sets to perform for optimal results depends on several different variables and is highly specific to the individual. Plyometric training is like strong medicine.
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