03/24/2020
Now that most people don’t have gym access and the sporting good isles look like the paper product isle in the super market I hope you’ve finally dusted off your jump rope because it’s WEEK 2!
(Xtras App used to keep jump rope time)
RECAP!
Goals:
1. Build from your jump rope capacity to 400 revolutions or 4 minutes of non stop jumping per set.
2. Learn a variety of jump rope techniques.
3. Further increase Jump Rope Endurance to 10 minutes continuous jumping.
4. Maintain an avg RPM above your testing values. (Perform three, 1 minute intervals of jump rope, counting the revolutions per 1 minute set. Write your numbers down. When all three sets are completed add the total and divide it by 3.) Duration of Program:
4-5 weeks, 5 sessions/week, 5-10 minutes per session.
NOTE: Time should be increased after 2 weeks from 5 minutes and 10 minutes should be reached by beginning of week 4.
WEEK 1
-Progress from 400 jumps in 1 set to 4 minutes of continuous jumping using bounce steps and/or alternate foot steps.
WEEK 2
Continue building from 4 to 10 minutes of jumping while incorporating the basic bounce and alternate footsteps, but expand your jump rope training regimen to include different techniques (I.e. high step, one foot, straddle, etc)
WEEK 3
Continue building from 5 to 10 minutes of jumping while incorporating the basic bounce and alternate footsteps, but expand your jump rope training regimen to include the high step, forward straddle, side straddle and bell jump. Establish a goal of 300 continuous jumps.
Maintain your commitment to jump for 5 to 10 minutes per session using the two basic techniques, basic bounce and alternate footsteps, while gradually adding the new technique.
Rest no more than 30 seconds between sets of consecutive jumps. Taking extended recovery time reduces the training benefit.
