Heavy Rope Training
Whether you’re a beginner or seasoned athlete Heavy Rope Training offers a complete metabolic workout for every fitness level. Used primarily as a tool for fitness, with no stress on the joints, the simple movements of Heavy Rope Training offers an ideal workout for those with rehab needs.
Employed in our lab daily, the workouts quickly gained attention for their cardiovascular benefits, quickly elevating ones heart rate to near maximum levels in under a minute. Implemented as an “active rest,” Heavy Rope Training is the perfect addition to an existing workout or circuit. Due to the grip required to perform the exercise, Heavy Rope Training offers a tremendous grip strengthening workout, great for those with an ailment of the wrist including carpel tunnel syndrome and arthritis.
Heavy Rope Training was voted the best core and cardio workout for 2009 by Men’s Health Magazine©.
Russian Kettlebells Training
A kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle, making it a versatile tool for well-rounded fitness. With their wide range of uses, kettlebells can be used to deliver extreme fitness and preserve balance, strength, and functionality. Kettlebells can be combined with other exercise modalities to increase functional movements that often involve full body effort. Utilizing full body effort reveals bodily mis-alignments, weaknesses, and compensations the body uses to ease pain and weaknesses.
Kettlebell training proceeds to correct physical limitations the body possesses and results in musculoskeletal pain relief. Fundamentally, kettlebells develop functional strength and full body coordination. The Russian kettlebell replaces other fitness hardware including barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment.
Sandbags have a very rich history, maybe more so than any other training implement. For hundreds of years (possibly thousands) sandbags has been an integral training tool for athletes. Why? They are an inexpensive tool that is incredibly versatile and can offer the benefits of unstable training with a challenging load. This is a benefit that many of today’s unstable gadgets cannot provide. However, the benefits don’t stop there. Greater stabilizer, trunk, and grip strength can be developed with sandbags as well as sport-specific drills, mobility work, and a great conditioning tool.
In the famous book, Dinosaur Training, Brooks Kubik states, “You feel sore as you do because the bags (sandbags) worked your body in ways you could not approach with a barbell alone. You got into the muscle areas you normally don’t work. You worked the “heck” out of the stabilizers.” (Kubik, p. 115)
The non-cooperative nature of sandbags makes using every muscle possible to lift it crucial. More stable and predictable implements can cause the body to find a particular groove. Once this groove is established then one becomes more efficient at performing the lift and the body actually decreases the amount of muscles utilized. This becomes especially true of explosive sandbag lifts such as cleans, throws, snatches, and shouldering. The trunk muscles (including those of the low back and abdominal area) have to work harder to stabilize the body against the awkward load while moving very quickly. This is very unique to sandbag training.