Offseason Football Conditioning: Rope Climb

Video Transcript

"Off season training for football. The rope climb. This is the third exercise in our second superset. What we are working on right now is rope climb. It's basically a very, very good strength and conditioning exercise that will work well into the superset. What Jones is going to do is he's going to demonstrate the superset. He's going to anchor his feet and then he's going to work up. What we're working on right now is just ten climbs so, five for each hand. So, five up and five down. What he's doing is that he's using one arm, pulling it up and then pulling himself back down. He's coming back down and each one coming down counts as a rep to. We're going to do twenty all together. It's going to be ten up, ten down. Good. This is a very strong and powerful exercise to work with. We're going to talk about anchoring as well, for safety reasons. When you anchor what you're going to do is you're going to take the side of your foot, you're going to press out against the rope and then bring the other foot underneath and then youre going to step on top of it. You're placing the rope on top of the shoe lace part of your foot so that you're stable. That's going to allow you hold there still. This is a very heavy duty exercise so you want to make sure that you're strong and stable before you begin. Jones is going to finish up his set up here and I'm going to just take a moment to say that not every gym has a rope and not every person has access to a rope so if you don't have a rope work on a pull down machine with a closed grip handle so that your hands are close together. That will simulate this exercise as best as possible. Again, what I said is that we are doing ten strokes up and ten strokes down. You don't need to do all ten straight up and all ten straight down. You could do two up, two down or four up and four down. Whatever, but it's going to be to be ten up and then ten down. Then we'll move onto the last exercise in this superset."