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Battle Ropes Workouts For BJJ

Battle Ropes Workouts For BJJ

1. What Are Battle Ropes?

Battle ropes, also known as heavy ropes, are long and thick ropes used in martial art and MMA training academies. These cables are helpful for BJJ fighters in their training.

Rope training is not an old trend. It was introduced in 2006 by John Brookfield. This rope was initially used by the special forces and various wrestling teams. Now, this training system is also used in gyms for similar purposes.

Battle ropes might be of different lengths and thicknesses. The standard lengths of battle ropes are 5m, 10m, and 25m, and the standard thickness are 25mm and 40mm. But ropes of various lengths like 40m and 50m and various thicknesses and weights are also available and can also be used.

Heavy ropes provide a thorough workout without using any tools. Furthermore, they are financially affordable and easily transportable. These ropes can easily carry and do not need any equipment or electricity.

These cables are not very easy to handle at first. But if you learn to handle and master the battling ropes, you will definitely know how to grasp the benefits of these simple ropes.  

Battle ropes exert a positive impact on joints, all muscles are engaged and improve cardiac functions. They are also used to enhance the grip. Hence, rope throwing proves to be very useful for grapplers to strengthen their bodies.     

2. Battle Rope And BJJ

BJJ fighters use many tools for mobility, power, and strength in their muscles. A battle rope workout is a rapid way to enhance the development and strength of your whole body.

Battling rope workout is as quick and intense as BJJ training. BJJ fighters can learn fast and rapid movements while doing battle rope workouts. Movements in rope exercises are just like grappling events. Moreover, these cables help BJJ practitioners potentially strengthen their grips. 

If a BJJ fighter wants to get benefit from rope training he should do different workouts of battle rope. A simple standing position and generating waves with ropes is not enough. He should try different workouts with cables like slams, pulls, waves, etc. Battle ropes also help BJJ fighters to increase their grappling ability.

3. Useful Exercises Of Battle Ropes For Grapplers

Grapplers can perform different techniques with battle ropes. Some techniques are discussed below. 

3.1. Start With A Wave

This battle rope technique will help grapplers to strengthen their shoulders, arms, wrist, core, and grip. Battle rope waves can be unilateral or bilateral. The steps are mentioned below.  

  • Hold battle ropes in both hands, and bend your knees while standing.
  • Keep moving the ropes in a way that your one hand reaches straight to your shoulder and again straight to your knees while another hand moves in the opposite direction (bilateral waves).
  • Unilateral waves require the movement of both arms in a similar direction.
  • Repeat this movement again and again.
  • Do not hold too tightly or move the rope too fast. Otherwise, you will get tired soon.

3.2. Rope Jumping Jacks

Rope jumping jacks help BJJ practitioners to warm up and increase mobility. The steps are mentioned below

  • Stand straight, join your feet and hold the rope in your hands.
  • Keep your hands at your sides.
  • Now move your arms overhead with heavy ropes swinging in your hands. 
  • At the same time jump and spread your feet.
  • Jump again and join your feet while keeping your arms up and down.

3.3. Rope Slams

Rope slams are helpful to increase power and stamina. If a  BJJ fighter can slam the rope with great power for a long duration, he will learn to slam his opponent on the mat in little time. The steps are mentioned below. 

  • Hold ropes in both hands.
  • Move your hands overhead and down straight to your knees.
  • Move all your body while moving the rope up and down.

3.4. Rope Circles

Rope circles are effective for enhancing stamina, upper torso strength, and core. Rope circles help grapplers to maintain their balance on the mat. The steps are mentioned below.

  • Holding ropes in your hands, keep your hands in front of you.
  • Stand in the quarter squat position.
  • Move your hands along with the ropes in circles.

3.5. Rope Plank

Rope plank is very useful to maintain core stability. It will help a grappler never lose balance on the ground. The steps are mentioned below.    

  • Balance your body on your feet, toes, and one arm.
  • Grasp the rope in the opposite arm.
  • Move the arm in up-and-down directions for a specified time.
  • Repeat this process with the opposite arm.

3.6. Rope Pulls

Rope pulls are very effective in strengthening back muscles and grip. Both are crucial factors for BJJ fighters. The steps are mentioned below.

  • Stand in a quarter squat position and hold the rope in one hand.
  • Move the elbow to the side to pull the rope.
  • Shift the rope to the opposite hand quickly.
  • Now repeat this action alternatively with both hands.

4. Battle Ropes Circles for BJJ fighters

Exercise Duration
Waves 3-4 rounds of 30 seconds with intervals of 30 seconds
Rope Jumping jacks 1-2 rounds of 30 seconds with a break after each round
Rope Slams 2-3 rounds of 20-60 seconds (gradually increasing the time)
Rope Circles 2-3 rounds of 20-60 seconds (gradually increasing the time)
Rope Planks 1 round with each arm (duration will be according to rope length)
Rope Pulls 2-4 rounds (duration will be according to rope length)

5. Advantages Of Battle Rope Workout

5.1. Involves Whole Body

In BJJ training, grapplers usually train for different muscles separately and give a lot of time to different muscles. Heavy ropes do not limit your training to one muscle at a time. Heavy ropes give them a complete workout for their whole body. Workout with battle ropes strengthens arms, legs, chest, back, and core. 

5.2. Ensure Cardiac Health

A rope workout helps grapplers in their breathing exercises as well as ensures good blood circulation.
The intensity of this exercise increases the heartbeat rate. This breathing workout helps grapplers maintain their stamina and cardiac health and helps to improve cardiovascular health.

5.3. Strengthen Your Core

A stronger core helps an athlete fight on a mat without getting affected by injuries. Furthermore, a grappler with a strong core can balance on the mat and escape from the grips of the opponent easily.

5.4. Balance Your Bilateria

The battle ropes workout is performed by both arms. If you feel inconsistency in the coordination, strength, or power of your arms, you can balance it with some extra battle rope training. So, we can say battle ropes help in improving the coordination of both arms.

5.5. Upper Body Strength

In grappling events, fighters need a stronger upper body to control their opponent. A rope workout helps them to strengthen their upper body like arms, shoulders, and abs as well. 

5.6. Grip Strength

Grapplers have to build great focus on their grip strength. A stronger grip helps grapplers to strangle their opponents more firmly. Rope workouts also help grapplers to increase their grip strength.

5.7. Agility Matters In BJJ

BJJ practitioners need agility in this regard. For speed and rapid responses, the lower body should be strong. Rope throwing also helps your thighs and knee joints.

6. Takeaways

The battle ropes workout is a fun workout that involves the whole body without stressing the joints. These rope workouts help to strengthen the whole body, increase stamina and enhance motility and agility. Hence, battle ropes are very useful for BJJ fighters in their training without using any compound tools.

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