Tuesday, July 7, 2009

Jump Rope

For July, I'll be on a pretty strict Tues / Thurs jump rope schedule. Here is my workout, and some current times:

Definitions
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Single jump: jump with both feet simultaneously, one turn of the rope

Sprint: alternate feet, one rope turn per foot; basically running in place. 1 'sprint' is two rope turns, one for each foot. knees should come up high

Double bounce: jump twice in a row on each foot. 1 double bounce is two rope turns, so double bounce x 8 is RRLLRRLLRRLLRRLL (16 total turns). keep legs straight, feet should barely leave the ground

Combination (120 total turns):
Single jump x 8
Sprint x 8
Double bounce x 8
Sprint x 8
Single jump x 8
Sprint x 8
Double bounce x 8
Sprint x 8
Single jump x 8

Warm up
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Jump at a relaxed pace. I do mostly single jumps, but I mix it up to keep it from getting boring

1 minute on
1:15 rest
1 minute on
1:00 rest
1 minute on
:45 rest
1 minute on
:30 rest
1 minute on

Rest a few minutes, catch your breath, stretch, drink water

Long intervals
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These should be fast, but don't kill yourself. save that for later. Each takes me around 43s-50s

Combination
:30 rest
Combination
:30 rest
Combination

Rest a few minutes, catch your breath, drink water

Tabata intervals
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4:00 total of short intervals. Every second sprinting should be as fast and hard as possible.

:20 sprints
:10 rest
Repeat for 4:00 total.

Rest, catch your breath, drink water

Cooldown
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1 Combination at a relaxed pace. I'm pretty tired for this one.

I think it takes about a half hour total, maybe less.