Learn Jump-Rope Training

Male Speaker: We are in the cross overs. Max Wettstein: Alright, here we are from Encinitas again, Max Wettstein here, on my backyard skate ramp with Stein from Skaar Fitness, all the way down from San Francisco. We're going to do a little jump rope. Jump rope is a useful warm up for any other type of exercise. It can also be its own workout. It's kind of an aerobic form of working out, but it's great for foot work and agility. Stein? Stein Skaar: Yeah, I think that jump roping ends up being a really attractive option in terms of fitness just because of the fact that, pretty much -- I mean this is going to pack into any bag that you can take anywhere, you know, you want to go nationally, internationally anywhere. So it's sort of a no excuses form of fitness, it's really simple. What I have here is a Buddy Lee Jump Rope. It's fairly a high end jump rope, it's -- it is high end just because of the swivel system that it has here that's patented by this guy named Buddy Lee. So definitely check out Buddy Lee's website as well because he has some great jump roping stuff on there. But, at the same time, I mean you can buy jump ropes that are going to be less than $5 so. Max Wettstein: Yeah, that's the one I keep in my suitcase when I travel. Stein Skaar: I'll just go ahead and start with some two foot jumps here. When I first started jumping rope, I started by doing two foot jumps, but I could maybe barely put ten together. And really when people start, they'll start off with a rope behind them like this and they'll just start jumping through. When you're first starting, just doing this is going to be really hard, but if you can link together ten, say in a row, the next time you're going to go through -- maybe you're going to try to link a 11, and then 12 and etcetera until you're doing maybe 50 at a time and then a 100 at a time. But the main thing to remember with jump rope is, don't get frustrated because it takes a long time to learn, but at the same time if you dilge it and keep working on it, you're going to see improvements on a daily basis, which is one of the most gratifying things about jumping rope. So from doing simple jumps, you start to speed it up a little bit. You'll notice the one thing with my arms is they're no longer going around anymore, okay, that I am using more body tension and mainly my wrists to maintain the movement of the rope. The other thing you'll notice is, small jumps after the ground, trying to minimize the amount that I'm jumping up in the air. If I am jumping real high, I'd be using a lot of effort to do that, but keeping it nice and tight like this, you'll see that it goes nice and quick and I am able to sustain higher and higher revolutions per minute. From this point, it's fun just to play around with going to one foot. I think it's one of the most important progressions for a jumping rope is being able to jump on one foot and switching that up. When I first started doing that, I started it by doing one on the right foot, one on the left foot, two on the right foot, two on the left foot, and three and three, and four and four until I got to ten, and then I would back up, then go back down again. So, getting that movement of moving side-to-side with the rope means that you have to be able to get up on to one foot. By doing that, the amount of effort that you're putting into jumping rope becomes half because that you are getting a lot more efficient with your jumping. As I am jumping on one foot here, this other leg here is resting, alright. So one thing you'll notice that I do often when I'm jumping rope is jump side-to-side. You can take that as extreme as you want when you can start really moving side-to-side. I am getting the rhythm of jumping rope, same thing with two foot jumping. Here I'll go ahead and start doing some two foot jumps, nice and efficient jumps. You'll see both feet are leaving the ground simultaneously. Normally I'll start to getting into a side-to-side rhythm, one, two, three, one, two, three, one, two, three, one, two, three, going back and forward, that way, I am minimizing my effort. I think that most people when they start jumping rope, just going to bring their heart rate up to about 75% to almost 90 to 100% of your maximum. As you become more efficient in jumping rope, you'll become less and less and so, in order to challenge yourself metabolically, you have to think of harder substitute. So, I started coming up with different cross steps to push myself, so that I'm working a little bit harder as I'm jumping rope. We can see from the side that the feet are going back and forth. You can do different rhythms of the same thing. One great thing to do - Max and I were talking about is iPods. iPod is the perfect companion to the jump rope because of the fact that it provides rhythm, motivation and so forth. From here, sometimes I'll open my hips to both directions, working on hip mobility. Another one you can do is just hitting into doing jumping jacks. Also, another one I like really start to challenge yourself is, two feet, just running in place. That one will really get your heart rate going. From here, the most challenging one, so they call it double under. So every time I am jumping, the rope will rotate underneath twice, so we'll go ahead and start that. Stein Skaar: That's it. Max has been jumping rope. Max Wettstein: you're free to suggest something. Stein Skaar: Since he would say, we were talking about the origins of jumping roping and why we started jumping rope. I mean it's something that we used to do when we were kids and now you'd see the boxers doing it in movies and - Max Wettstein: Rocky. Stein Skaar: Rocky, that's correct. Max Wettstein: Rocky Balboa. Stein Skaar: Rocky Balboa. Actually, one of my biggest inspirations I think was watching Mike Tyson, and Mike Tyson was an incredible jump roper. What we're going to try to do here is determine what this type of training does for Max's Heart Rate. Since he is -- Max Wettstein: I am trying to get it up. Stein Skaar: Yeah, I heard you have a problem with that. Good technique, he is definitely moving fast. Max Wettstein: 85%. Stein Skaar: Yeah. He is definitely in the upper percent all of rope jumpers. So, you're at 85 right now? Max Wettstein: Yeah, you know, I didn't warmed up my heart beating. Stein Skaar: Really speed it up. Yeah, and toss that. Now, let's go ahead and go into a run, alright. Now start to pick up that pace as fast as you can. This is where you're really going to start to find that heart rate coming up. Finally, let's work a couple of double under to your max. Alright, there you go, nice. I think that's a good way of doing about it, doing the double under, so he is doing one, and then going back to a normal jump for a couple of times, doing another, and then eventually you're able to link them together. Nice, nice. The running again, and really put yourself working hard, working hard. Nice Max. Max Wettstein: 93%. Stein Skaar: 93%. Max Wettstein: Then I recover. Stein Skaar: You're pretty quick, burning fat the whole time, a great way to work on muscular endurance. Max Wettstein: Alright, so we saw jumping rope. It can stand alone as its own exercise. I got to 95% maximum heart rate, no problem and you can recover almost like high intensity interval training or just use it as a warm up. Thanks for watching the video with Max Wettstein fitness and Skaar fitness. We will be bringing you more fun fit videos. You come back. Thanks. Bee-happy. Stein Skaar: Bee-happy. Bee-happy.