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  1. #1
    Senior Member whitemax's Avatar
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    Anybody skip rope?

    Boxers do a lot of rope skipping to improve endurance and to strengthen the legs. Anybody do any for cycling training? If so, what is your regimen...how often and for how long? I tried it the the other day and find that it is a pretty strenuous exercise. Seems that it should be beneficial for cycling.

  2. #2
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    def a great workout, i usually do a few three minute rounds, couple times a week.

    it might be good to do it on a relatively soft surface so you save your legs/knees a bit. you can probably develop shin splints on hard surfaces. i like jumping rope on a mat.
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  3. #3
    randomness inc. HDTVKSS's Avatar
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    back when i used to fight i used to do heaps of it, but havent for a long time, o do see the rope hanging there and want to give it a go again. just need to find the time i guess!
    You don't need proof when you have instinct.
    Im on the Floyd Landis Jack Daniels training program.

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    I am a martial artist, and I work with the rope alot. Soft surfaces do help, but nothing beats a good pair of shoes... they may save you alot of trouble in the future. Anyways as for my routine:

    I typcially go for 1 minute on 30 seconds off for 5 - 7 sets.

    I also use several variations within a routine:

    For one set I will skip in 3 skips right leg, 3 skips left leg, 2 skips right leg, 2 skips left leg, 1 skip right leg, 1 skip left leg... repeat for one minute.

    Another set I will just skip, jumping from the toes.

    Another set I will do cross overs.

    Another set I will go side to side.

    Another set I will do double skips (the rope goes around twice for every one jump).


    Some ideas for you to work with. Enjoy.

    -kyle

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    Senior Member whitemax's Avatar
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    Quote Originally Posted by kfdh19
    I am a martial artist, and I work with the rope alot. Soft surfaces do help, but nothing beats a good pair of shoes... they may save you alot of trouble in the future. Anyways as for my routine:

    I typcially go for 1 minute on 30 seconds off for 5 - 7 sets.

    I also use several variations within a routine:

    For one set I will skip in 3 skips right leg, 3 skips left leg, 2 skips right leg, 2 skips left leg, 1 skip right leg, 1 skip left leg... repeat for one minute.

    Another set I will just skip, jumping from the toes.

    Another set I will do cross overs.

    Another set I will go side to side.

    Another set I will do double skips (the rope goes around twice for every one jump).


    Some ideas for you to work with. Enjoy.

    -kyle
    Thanks alot! Do you feel that it helps with your cycling?

  6. #6
    Senior Member slagjumper's Avatar
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    I enjoy skipping rope. I try to do 10 minutes of assorted jumping. After seeing these posts I am going to try to do something more organized. I bought my kids a few ropes and they are into it as well. I can really impress them by double jumping, (2 arm rotations per jump).

  7. #7
    Senior Member Garfield Cat's Avatar
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    I recall at the Westminster Boxing Club there were these platforms constructed out of 2x4's and plywood. The boxers would do the rope skipping in it to save their legs.

    In another sport, rhythmic gymnastics, they also skip rope for conditioning.

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    Quote Originally Posted by whitemax
    Thanks alot! Do you feel that it helps with your cycling?
    Oh without question. Skipping is great for building endurance in the legs as well as increasing their sprinting ability. Give the routine a try 3 times a week for a few weeks and decide then whether you want to make it a staple of your training routine.

    All the best and good luck!

    -Kyle

  9. #9
    Senior Member whitemax's Avatar
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    Thanks mate! It would certainly seem like it would help although I have never heard of any pro talk about it or amateur for that matter. I don't think folks realize how hard skipping rope is. I consider myself a pretty good cyclist but when I tried skipping for a minute, boy was I supprised. Thanks for the imput. Anybody else out there doing it?

  10. #10
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    skipping rope is pretty damn good to do if you like it.

    what works great with rope skipping is: skip rope for 45
    second intervals. then stop and immediately drop into
    an isometric squat and hold that squat for 1 minute.

    rest 30 secs, then

    repeat the jumping and squat at the end 3 times.

    rest 1 minute

    repeat the above sequence 4 or 5 times. total leg whuppin
    if you hold that squat properly (ass down, feet shoulder apart,
    back flat...should burn a lot)

  11. #11
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    I've been boxing for a long time. Jumping rope is a great warm up. As the previous poster said, use 3 minute rounds with a minute rest. I would try 3 of these before your usual workout. Try to minimize the height of your jump and try to alternate feet. This is great for developing coordination between the upper and lower body.

  12. #12
    fat man in a little coat
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    I though skipping rope would be a good workout while I'm at work. Good idea, but bad place. I drive truck and deliver gasoline. Lots of time to stand there, but jumping rope with steel toed boots is NOT a good idea.

  13. #13
    carpe napum
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    I used to do a very great deal of rope jumping years ago. It is a tremendous exercise for cardio conditioning, agility, and stengthening the legs. But if you don't do it on a soft surface, it will hurt your joints and/or shins.

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