For ordinary people, the standard set of battle ropes is 10-20 minutes. Generally, the battle rope consists of five groups, the action is 1, each group is intermittent for 60-90 seconds, each group is intermittent for 60- 120 seconds, and 3-6 groups are trained at a time. The battle rope can be combined with dumbbells, kettlebells, barbell pieces and other instruments to design various intermittent or cyclic training, so as to improve the development of muscle groups in various parts of the body and cardiopulmonary endurance. In addition, the battle rope is also one of the few instruments that can make the upper body do aerobic training.

Rope bucket is a sport with relatively high training intensity. For beginners, three training methods are usually used: Shuang Bian, alternating whipping and strength wrestling.

Shuang Bian: Starting posture: Stand with your feet shoulder-width, grasp both ends of the rope with both hands, and keep your knees slightly bent to keep the core stable. Move your arm up first, and then drop it quickly. The rope will form waves and repeat quickly.

Alternate whipping: face the center, stand with your feet shoulder-width apart, knees slightly bent, and grasp both ends of the rope with both hands. Start with your hand at hip height, raise one arm to shoulder level, then put it down and return to the starting point, then do it with the other hand, do the same action and move alternately quickly.

Strength decline: feet shoulder width apart, knees slightly bent, hips slightly backward. After lifting the rope above your head with both hands, you should drop it hard. When you fall, you should also kneel down.