CopyPastehas never been so tasty!


by coachbrucepahl

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Following is some general information about Slam N Ropes® and how to go about choosing a rope.

Heavy training ropes also known as Battle Ropes have become a foundation of training in most schools, gyms with pro athletes and for general fitness and conditioning. This simple but revolutionary piece of equipment is redefining interval, strength and cardio training for everyone.

Most people whom I speak too who have tried the ropes say that they are amazed at how hard and challenging a 50 ft 1.5” or 2” piece of rope can be, but that they, their clients & athletes LOVE the immediate effects and results that they’re experiencing. Most people who use the ropes for the first time completely gas out in 30 to 60 seconds. This training fatigue is happening both aerobically, with the user’s muscular endurance and grip strength.

Which rope should I start out with?

I recommend that you start with an 1.5” 50 ft. Poly or Manila rope unless you are a well conditioned athlete then you could start with a 40 or 50 foot 2” poly or manila rope . After you have trained with the 1.5” rope for a few months then add the 2” rope to your training. The 1.5” 50 ft. poly rope weights 23 lbs were as the 50 ft. 2” poly weighs 40 lbs. and the 40 ft weights 32 lbs. This is quite a jump and will fatigue your muscles and heart very quickly. Alternating between the 1.5” and the 2” rope is a good way to quickly build up your endurance and strength.

What size rope should Women, a teen or an out of shape person start with?

I recommend that everyone should use a 1.5” 50 ft. rope when starting. A 30 ft. rope will quickly become too easy within a short period of time. Because rope training is so unique and does not rely on momentum most people who are trying it out for the first time become quickly winded and fatigued. This is because no other training method mimics rope undulation movements. Just like you can’t ride a bicycle and then be a good swimmer. Or play football and be good at baseball. Each exercise has its own primary muscle groups that are being used and there are specific techniques involved also. As your body adapts to the training you will become more conditioned and efficient in your movements. When this happens you will need a longer or heaver rope to keep progressing.

 How to keep progressing:

The best way to use progressive resistance with the ropes is to use a pair of quick anchor straps. These straps are specifically made so that you can quickly shorten your 1.5” 50 rope or 2” 50 ft. rope to any length needed. Then as you progress and improve you can make this rope longer simply by adjusting your strap. This will save you money because if you bought a 1.5” 30 or 40 ft. rope your ability will outgrow this rope in a very short period of time with regular training then you would have buy a longer or thicker rope to keep improving and challenging yourself. The 2” 50 ft. rope is way too hard for most people to use but with the strap you can quickly shorten your rope and greatly reduce the weight of the rope but still have a thicker longer rope for someone else to use. Perfect for boot camp, schools, and gyms or mixed martial arts training.

If you have a limited training space, no worries, you can shorten the rope for indoor use but still use it for outdoor training.

Which type of rope should I get?

Poly rope: There are three types of ropes you can use. Poly is the best choice for someone who will be training both indoors or out. The best type of poly is the polypropylene/polyester blend of 80-20%. This blend will last the longest and wear the least. Too much poly pro and your rope will be too plastic and brittle. Too much polyester and your rope will be too soft and will get pulls and frays. Also the three individual strands of rope should been tightly wound and firm. Most poly rope is made for the boating or marine use and will not be the correct blend of material or will be too loose. This rope is also the best choice for commercial use in gyms, schools or for general training.

Manila rope: If you will be training outside, in a basement or in an area that you can easily sweep then the manila is the best choice. This rope is cheaper than the poly but should not be used or stored inside your house due to the natural fiber that sheds with use and the petroleum that the rope is treated with for overseas shipping. This petroleum is safe to handle but when new the rope puts off a strong fuel type odor that does dissipate with time.

Nylon covered rope: a nylon covered rope is by far the best looking and is currently available in black. This rope feels great to the touch and makes a cool swishing sound when training. It is water resistant and can be wiped clean with a damp cloth. This rope should only be used for indoor training on a smooth or non abrasive surface. One of the great features of this type of rope is that it comes with a built in anchor strap so that you don’t have to wrap your rope around your anchor object. You can attach the anchor using a snap hook directly to a wall mounted eye hook. If you don’t have an eye hook then one single anchor strap can go around your anchor point and you then connect the two straps together with a snap hook that is included with the strap.

Coach Bruce Pahl



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