Training Technique of the Week: Wrestling the Ropes

Updated: November 22, 2011

By Scott Goodpaster

Wrestling the ropes is an awesome tool for wrestlers.  Rope training will enhance upper-body and shoulder conditioning, grip strength, core strength and give you a high-intensity metabolic workout.  At Cincinnati Functional Fitness, our wrestlers love to wrestle the ropes for a metabolic blast to end their workout.

  • • Make sure to leave some slack in the rope before swinging
  • • Create velocity on your waves
  • • Perform 3-4 rounds, 30 seconds on and 30 seconds off, using three different patterns, 10 seconds per pattern

Below Goodpaster demonstrates alternating waves.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)