The weapon of whole body training: the training method and research effect of battle rope. Scientifically Verified Effects of Multiple Training 20 18 12 A study entitled "Methods and Effects of Warrope Training: A Systematic Review" sorts out the methods and effects of Warrope Training used in previous studies at home and abroad. The results show that rope training is generally combined with high-intensity interval training (HIIT), intermittent exercise and rest time are set, and multiple movements are combined to carry out multiple groups of training. It is pointed out that long-term rope training can improve the whole body aerobic capacity, anaerobic power of upper limbs, muscle endurance and explosive power, and trunk muscle endurance and explosive power of lower limbs. It shows that rope training has multiple functions and is one of the suitable training options for people who need to develop multiple physical abilities at the same time.
Rope training has multiple effects. Commonly used rope training methods will actually be affected by the training schedule, such as rope size, action arrangement, time setting, training weeks, personal physical fitness and so on. The following methods are commonly used in previous studies for reference:
1. Rope size: length 12- 15m, diameter 3-5cm, weight 9- 18kg. It is suggested to choose the appropriate size and weight according to personal ability. 2. Training movements: There are many movements in rope training, which can be roughly divided into (1) local upper limb movements, (2) local combined lower limb movements, and (3) general movements. It is suggested to choose appropriate movements according to the training purpose or the muscle group you want to exercise: (1) Local upper body movements: double-arm wave, sine arm alternating wave/dynamic wave, left and right wave (S wave/side-to-side wave), ultimate warrior swing, in and out wave, inner ring/inner ring, outer ring/outer ring, mace swing, etc. (2) Local combination of lower limb movements: The lower limb movements that can be combined include standing, semi-squatting, kneeling posture, squat, lunge, one-legged jumping, rollover and so on. Full body movements: double arm dunk, rotating dunk, jumping dunk, hip throwing, jumping jack, etc.
3. Exercise and rest time: mainly in the form of HIIT, lasting 4-8 weeks. The exercise time is usually set between 15-30 seconds, while the interval rest time is set according to the exercise time ratio (1: 1- 1:4), from 15-60. It is recommended to adjust according to personal physical condition.
An example of 8-week training schedule for college basketball players in Taiwan Province Province 20 18 10 An article entitled "8-week training with ropes to improve many physical fitness indexes and shooting" was conducted to study the accuracy of college basketball players in Taiwan Province, aiming at HIIT college basketball players for 8 weeks. The research shows that after training, athletes have aerobic capacity (PACER's progressive aerobic endurance running: ↑ 17.6%), anaerobic power of upper limbs (↓7.3%), explosive power of upper limbs (passing speed: ↑ 4.8%), explosive power of lower limbs (vertical jump height: ↑ 2.6%) and trunk muscle endurance (flexion: ↑).
The above-mentioned eight-week training schedule is 30-36 minutes three times a week and consists of six rope-tying actions. Each group carries out one movement, six movements rotate, ***5-6 rounds (30-36 groups). Each group throws 15-20 seconds, with a rest of 45-40 seconds. Specific as shown in the figure below.
According to the 8-week training schedule of battle rope, each group carries out one movement and six movements rotate. * * * Rope action in round 5-6: 1. Two hands wave, 2. Left and right waves, 3. Cross waves, 4. Turn waves on and off, 5. Strong fall from left to right, 6. Hard throwing with both hands/Image source: Acute effect of battle rope. Methods and effects of rope training: a systematic review. China Sports Quarterly, Volume 32, No.4, pp. 303-320. . Wei, Wu Huijun, Luo Xinliang, Chen, Jiang Liu (20 18). Eight weeks of rope training has improved many physical qualities and shooting percentage of college basketball players. Journal of Strength and Regulation Research, 32( 10), 27 15-2724. . Wei-,,Li Yihua, Wu Huijun, Chen-,Jiang Liu (in India). Acute effects of rope training on college basketball players' performance, blood lactic acid level, conscious exertion and muscle soreness. Journal of strength and regulation research.
Author/Chen Weihan, Professor Liu Qiang, Institute of Sports Equipment Technology, Taipei City University.
* The article is reproduced from the sports science website with authorization. The sharp weapon of whole body training-the method and multiple effects of rope training.