So let’s get to business:
Heart and mental toughness. That's what you need to get through this torturous battle rope workout.
This circuit was inspired by the Gronkowski brothers. I know you know who these guys are and are familiar with their company, Gronk Fitness Products.
After training with those guys, I learned some crucial things that I now use in every training session. Whether I'm putting myself through a workout or coaching an athlete, I learned that by focusing on three key elements, I can push past limits I never even dreamed of. The elements: Explode, Grind and Lock It In.
In each exercise, you have to get your muscles to fire and work on all cylinders at an "all-out" pace. Don't just make it look like you're working hard. Move your muscles as fast as possible at an all-out pace for the entire time. This does more than test your mental toughness. You are heightening your ATP-Pcr energy system and conditioning your muscles to innervate and contract at the rate needed for explosiveness.
At about 15 seconds in, you're going to be like "man, this is hard." That's a good thing. Embrace that feeling. Go toward the pain. Push through that feeling. The more often you're able to push your mind and body through those moments, the more that transfers into your sport and your life. Keep your position, keep your form, suck it up and grind.
LOCK IT IN
It's one thing to start this workout, but it's another to finish. Locking it in is all about keeping your vision and getting the job done. If you started it, you'd better finish it. Stop thinking about how hard it is or who is watching you. Hone in your vision and lock it in.
So let's get down to business:
HOW TO DO IT
- Set up a battle rope around a pole, beam or anything sturdy enough to anchor it.
- 3 rounds, 3 exercises per round
- Go as hard as you can for 30 seconds on each exercise, rest for 10 seconds, then go all-out for 20 seconds on each exercise, followed by 10 seconds of rest. Finish with 10 seconds of all-out effort.
- Move on to the next round.
- Single-Leg Slams to Burpees
- Shuffle Slams
- Hip Toss
- Plank Slams to Roll Through Switch
- Lateral Bound Slams
- 2-Hand Slams
- Reverse Lunge with Waves
- In & Out Slams
- Seal Jacks
For more info on the battle ropes check them out here: Gronk Fitness Products Battle Ropes