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Basic Battle Ropes Routine

Battle Ropes are a great way to "sprint" using the large muscle groups of the upper body.

Battle Ropes are a bit more advanced than basic bands, and the inertial mass of the ropes requires that the user use good form and control to avoid injury. Men should start with a 50 ft nylon rope with a 1.5 inch diameter. Women and youth are better off starting with a 1 inch diameter, 50 ft rope. 2 inch diameter ropes are commercially available--these are very difficult to work with and should used under the supervision of an experienced trainer to provide modifications and to avoid injury.

The Tabata Protocol is preferred for Battle Ropes by Sabertooth Fitness. This protocol ensures maximum muscle engagement and strong metabolic afterburn effects.

The Tabata Protocol is to perform and exercise at 100% of the athlete's capacity for 20 seconds....rest for 10 seconds, and repeat to complete a total of 8 rounds.

Amazon is a convenient source for Poly Dacron Battle Ropes of various sizes.

The following, basic Battle Ropes techniques are demonstrated in this video:

  •  Alternating Taiko
  • Bicep/Tricep Taiko
  • Jumping Jacks
  • Inward Arm Circles
  • Outward Arm Circles
  • Slams
  • Hip Throws
  • Over Unders
  • Shoulder Raises
  • Shoulder Presses
  • Tricep Extensions
  • Double Rope, Single Arm Circles

Basic Bands Routine

Here is the basic set of bands movements for functional, upper body strength and conditioning.

Please note that resistance loop bands are preferred over resistance machines and free-weights. Both machines and free-weights introduce inertial mass. It is that inertial mass that can cause damage in the event that the movement is not performed perfectly. Bands do not allow the user to "get into trouble."

They are readily available on Amazon. Body-Bands is a great product, because the bands are layered and do not break and snap.

You can/should work up to performing this basic routine every day. I use a the following progression of reps/set:
  • Set 1) 12 reps...rest 3-5 seconds
  • Set 2) 10 reps...rest 3-5 seconds
  • Set 3) 8 reps...rest 3-5 seconds
  • Set 4) 6 reps...rest 3-5 seconds
In Sabertooth Fitness terms, this is an Aztec progression....Aztecs used a base-12 number system. The reason for this progression is to squeeze out the maximum performance from muscles that are growing increasingly fatigued.

This video introduces and demonstrates the following movements:
  • Shoulder Shrugs
  • Lateral (Side) Shoulder Raises
  • Upright Rows
  • Overhead Shoulder Presses
  • Rear Deltoid Flyes
  • Bicep Curls
  • Tricep Pressdowns
  • Rows
  • Chest Flyes
  • Seratus Shrugs