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The Longest 20 Minutes Of Your Life: IR’s Battling Rope Challenge

January 21, 2014 by ptpt 2 Comments

slack ropes Its always important to have a goal, a race, an event or something that motivates you train consistently and with purpose.  Without a reason to show up, working out can easily get pushed to the back burner and fall out of habit.  That’s why we have created a series of challenges throughout our gym and encourage our members to test their fitness level regularly.  One of our favorite challenges is the 20 minute battling rope challenge.

Using a 50′ long, 1.5″ poly cotton blend rope, we perform the alternating wave drill for 20 minutes.  The waves must travel all the way to the anchor point and you cannot stop for the duration of the test.  Simple.

It is difficult, yet safe.

Simple, but effective.

And when people try the ropes for the first time, 20 minutes of continuous work seems impossible.

battling ropes

The battling ropes are challenging, but you can quickly adapt and develop the work capacity to handle long durations of work.   This is perfect for athletes that need to perform for long periods of time, like wrestlers, grapplers, fighters, swimmers and other athletes that want to develop endurance in their grip, arms and shoulders.

Here is a simple training program that we have used multiple times to help people develop the strength, endurance and mental toughness needed to complete the 20 minute Battling Rope Challenge.  There are only two days of training per week and this can be added to most other exercise programs.

Battling Rope 6 Week Workout Plan

Week 1shane 20 min ropes

Mon – 60sec ON, 120sec OFF X 12

Fri – 10sec ON, 50sec OFF X 12

Week 2

Mon – 90sec ON, 90sec OFF X 10

Fri – 15sec ON, 30sec OFF x 16

Week 3

Mon – 120sec ON, 60sec OFF X 8

Fri – 20sec ON, 20sec OFF X 20

Week 4

Mon – 4min ON, 45sec OFF X 4

Fri – 30 ON, 15 OFF X 24

Week 5 kevin-battling-ropes

Mon – 8min ON, 30sec OFF X 2

Fri – 40sec ON, 10sec OFF X 20

Week 6

Monday – 16 Min ON X 1

Fri – TEST – 20 minutes straight!

We have done this time and time again with our members, our athletes and our coaches.

Conquering this challenge will build a high level of fitness, work capacity, confidence and mental toughness.  So keep us posted on your training and let us know when you achieve the 20 minute mark!

Interested in learning more about the battling rope system and how it can help you reach your goals this year?

Fill out the form below, and one of our award winning coaches will help you get started.

Innovative Results was voted #1 Gym and Personal Trainers by MYFOXLA’s Hotspot.  Their unique programming supports Orange County’s active lifestyles.  Perfect for all of you hikers, bikers, surfers, skaters, mountain bikers and other outdoor enthusiasts.

Filed Under: Blog, Movement - Exercise Tagged With: 1 Gym, 6 Week Workout, Athlete, battle rope exercises, battling ropes, Costa Mesa, fitness challenge, Fitness Level, goal, Innovative Results, john brookfield, Poly Cotton Blend, Ropes, Simple Train, training, Training Programs, Week Workout Plan

My 3 Favorite Battle Rope Exercises

November 22, 2010 by ptpt 6 Comments

If you look on Youtube these days, tons of coaches and athletes are  Training with Battle Ropes in their workout programs.

Unfortunately, most of what you see if alternating waves or other simple movements.

The Battling Rope exercises, developed by John Brookfield, are so versatile.

The alternating waves or “battling ropes” are great, but there is so much more to learn!

Here are 3 of my favorite Battle Rope Exercises:

1.  Un-anchored Rope Taz – Just like the Tazmanian Devil, you violently thrash the ropes while moving quickly in random directions.  The key is maintaining speed and power with your hands, while also moving your feet quickly.  When done correctly, the rope will chase you and you have to keep moving to avoid getting caught.  This requires 100% effort, so if you can do it for 1 minute, you deserve a reward!

single doubled rope no anchor taz

2.  Single Full Length Waves or Tsunami – We typically use a 50′ length of 2″ rope for this one.  It is incredibly taxing on your entire body and will test your strength endurance and ability to maintain power over time.  You can do this one for reps or time, with the goal being to increase your energy output over time.  With time and practice, you will be able to move faster, most forcefully and for longer periods of time.

single full length battle rope wave tsunami

3.  Reverse Plank Pull – 100′, 2″ rope is the best when pulling for two reasons.  One, it is longer and you don’t have to switch as often.  Two, the rope weighs more than a 50′ length, so the resistance is greater.  You can vary the intensity by adding more wraps to the post, increasing speed, duration or by only using 1 leg (awful!).  If you are using the 100′ rope, 13 lengths is a quarter mile, 52 lengths is 1 mile.  Pull a mile and it will challenge you mentally and physically in ways you’ve never dreamed of!

battle rope battling rope pull reverse plank pull exercise

John Brookfield is a creative genius when it comes to unique exercises. His Battling Rope Exercises are some of the most incredible drills that we have added to our fitness training program at Innovative Results. Take the time to learn some of his tricks and tips and your strength, conditioning and mental toughness will go through the roof!

Give these a try and let us know how it goes!

 

Interested in learning more about Battle Ropes check this out: https://www.onnit.com/academy/how-to-add-battle-ropes-to-your-workouts-for-maximum-impact/?a_aid=InnovativeResults

Interested in training with Innovative Results? Fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise Tagged With: 1 Rope, 100 Rope, 2 Rope, Anchor Rope, Battle Ropes Exercises, battling ropes, Dynamic Rope, john brookfield, Move Quick, Rope, Rope Battling, Rope Exercise, Ropes, Ropes Pulling, Ropework, Test Your Strength, Training Ropes, Unique Exercises

Who is John Brookfield?

November 22, 2010 by ptpt 2 Comments

Who is John Brookfield?

I think Martin says it best here:

John Brookfield is world renowned for his feats of strength.  The list of achievements is staggering.  Innovative Results has been incredibly fortunate this year to develop a good relationship with John.  He has flown out to our gym in Costa Mesa twice so far and what we have been able to learn is mind blowing.

John is definitely one of the strongest men I have ever met, mentally and physically.   His world records and feats of strength speak for themselves, but I was most impressed with his outlook on life, humbleness and training creativity.  John does not have a formal degreee in exercise science or lots of certifications.  He is very down to earth and only teaches things that he has tested and applied in his own training.

Here’s what a few trainers had to say about the time spent with John:

Ive met several top performance coaches in my years, but learned more about strength and conditioning in 2 weekends with John than years of studying and attending technical seminars.  John’s Battling Ropes system and other training techniques are unique, creative and brutally effective at developing mental and physical strength, power and toughness.  Don’t get bogged down with too much technical jargon, when John’s approach can be applied by almost anyone and yet, is difficult enough to challenge the world’s best athletes.  There are very few truly unique training programs out there and John’s systems are at the top of the list!

-Corey Beasley

This past weekend was such an amazing yet physically challenging experience. I was a bit worried that the battling ropes certification class was being held the day before my first half marathon,  but it turned out that the training we did for the cert was the best possible training I could have had before my race! John encourages us to push past physical pain and strive for more with each exercise.  He encourages us to strenghten our minds as well as our bodies.  By training and strengthening our minds, we are better equipped to push and strengthen our bodies.
As an endurance runner, I was stuck in the mindset that I needed to engage in aerobic training more often than anaerobic training. I recently learned that the ropes use both systems and that anaerobic training is crucial to endurance performance.

The marathon was the the best running performance I’ve had and I am POSITIVE that it was all thanks to the battling ropes system and the encouraging words of John Brookfield.

-Tara McCue

I’ve learned to not quit even when it gets hard, that my body can handle more than my mind thinks it can.  I’ve learned that even though it’s hard and at times can really suck that when you finish what you started and don’t give in then you are successful.  Get comfortable being uncomfortable, make your anaerobic, aerobic.

Jeff Deritter

1. I should never believe I can’t do something because I am intimidated by what others can do.
2. Being able to mentally get through a daunting task is hard, but John inspired me to try – and I surprised myself.
3. Enduring what is uncomfortable is a part of life that we don’t train for – but John has found ways that you can, that will translate into real life.
4. Velocity training is a missing part of all athletic training – it creates a ‘never quit’ attitude
5. He taught me to BELIEVE in myself.
6. I am inspired by his humble character – he has accomplished amazing feats, but doesn’t put himself above anyone else.

-Keri Newton

I was fortunate enough to spend the day Saturday getting certified by john brookfield in his battle ropes technique. Listening to john speak about how the mind can push the body passed tired, has literally changed my mindset. No longer will I be a slave to muscle fatigue. John has shown me that to be in great physical shape,its about pushing the body to passed what was thought to be its limits. And that you can do this without great risk of injury, because unlike weights that force their will on my body, johns program allows me to force my own will upon myself and train for as long and hard as I can.

-Daniel Block

Bottom line:  John is an amazing coach, an incredible athlete and one of those people that truly cares for the people he works with.  If you have opportunity to meet with him or attend one of his certifications, do whatever it takes to get there.  He is a wealth of good information!

Check out more videos from our first certification course in Costa Mesa, CA.

Battling Ropes Certification

Battling Ropes

Filed Under: Blog, Events Tagged With: battling ropes, john brookfield

Innovative Results to Hold Second Battling Ropes Certification Course

September 27, 2010 by ptpt 1 Comment

Battling Ropes Course is coming back to Innovative Results!

On Saturday, October 16th, 2010, John Brookfield will be returning to the Innovative Results facility to complete another power ropes certification course. This is a Level 1 certification course that will challenge all attendees on both mental and physical scales.

Mr. Brookfield spent over a year creating and developing the Battling Ropes System strictly for himself. Achieving his individual goals and seeing incredible results led John to share the system with others.

Level 1 is a 1 day certification course. All attendees must pay a $495.00 dollar certification fee. Register here: Power Ropes

One day spent with this legendary, world record holder is well worth the time and money spent!!

Thanks to John, Innovative Results is the First Battling Ropes Certified Facility in Orange County, CA. (Click on this link to get a sneak peak at Innovative Results first Level 1 certification course in August 2010.)

Join us October 16th to gain the elite knowledge of this world class system!

“An eye opening experience! I recently completed the Certification Course with John Brookfield and I was amazed with the intensity and many benefits of training with ropes. Mr. Brookfield’s Battling Ropes system is unique in a way that anybody from any age groups and background can benefit of his training. It will improve your conditioning, posture, movement patterns and maximize your efficiency of training in a very short time no matter what your goals are. Thanks again, John!”

Ricardo A. Nieves, MD, CSCS, RKC
Colorado Spine, Pain and Sports Medicine, P.C.
Comrades Russian Kettlebell and Kodokan Judo

Date: Saturday, October 16th
Time: 9:00 AM – 5:00 PM
Cost to Attend: $495.00
Location:
Innovative Results
350 Clinton Street, STE E,
Costa Mesa, CA 92626
View Map:  http://maps.google.com/maps?hl=en&tab=wl

Please send notification to info@innovative-results.com if you wish to attend this event.

Click here to reserve your spot today:  Battling Ropes

Filed Under: Blog, Events Tagged With: battling ropes, Battling Ropes Certification, Certification Course, Costa Mesa, Innovative Results, john brookfield, orange county personal trainers, Personal Trainers

John Brookfield Bends 20ft of Steel Bar at Perform Better Convention in LA

August 11, 2010 by ptpt 1 Comment

John Brookfield is known all over the world for his hand and grip strength. He has multiple world records and is one of the most creative fitness minds that exist today.  Check out how he bends this 20ft length of 9/16ths inch steel bar at the recent Perform Better Fitness convention in LA.

*Special thanks to Ingrid Marcum for her awesome video footage!

Innovative Results was very fortunate to have John do his Battling Ropes workshop Friday, Aug 6th.  Innovative Results is the first and only Battling Ropes certified facility in ORange County, CA.

If you are looking for a change of pace from the average workout, give us a call.  Battling Ropes has been described as the toughest conditioning workout that exists…but is also safe enough for anyone to use.  It is truly a remarkable program.

Battling Ropes

Filed Under: Blog, Movement - Exercise Tagged With: john battling ropes, john brookfield, john brookfield at IDEA, john power ropes, Perform Better Convention, Perform Better LA

Innovative Results is the First Battling Ropes Certified Facility in Orange County, CA

August 9, 2010 by ptpt 4 Comments

Endorsed by the world’s top athletes and strength coaches, Battling Ropes program has taken fitness and performance “outside the box”.

Battling Ropes is a physical and mental challenge for anyone!

1. Learn to maintain power over a greater period of time. This is the missing link of traditional training programs.  Maintaining power will carry into any arena. Whether you are a swimmer, martial artist, runner or a football player, you will be able to perform at your highest level for a much longer time due to the Battling Ropes. You will find yourself wanting to push harder and harder to climb to new levels.

Whether your performance is a must in sport, military, law enforcement, or you simply wish to look and feel better, the Battling Ropes system will help you elevate your game. 

2.  The strength aspect of the Battling Ropes is unlike anything you have ever experienced. This ropes will put you into a mechanical disadvantage. This disadvantage is completely safe and it produces maximum results. You will find yourself actually pushing and pulling at the same time. You will also find yourself doing an isometric while you are performing a full range of motion. With this strength system you will find that you will get the maximum results in the shortest period of time. You will also find that there is a constant tension throughout the exercises, unlike other types of strength training.

The key point to remember with the Battling Ropes System is that you will not only generate more power, but maintain the power over a much longer duration.

Check out some of these testimonials:

“As an athlete who has trained at an elite level for almost 30 years, it takes a lot for a new training system to impress me. But within just a few sessions, John Brookfield’s Battling Ropes training system had clearly improved my power, strength, and muscular endurance. My sports–weightlifting and bobsledding–require a unique combination of strength and explosiveness, and Battling Ropes offers great physical and mental results. The ropes are simple to learn but tough to master! I am a better athlete thanks to John’s encouraging guidance and his unwavering commitment to personal excellence. John is an amazing athlete and mentor who knows from experience what works when it comes to strength and conditioning. “


Ingrid Marcum, CSCS
USA Weightlifting National Champion
USA Bobsled World Team member
IngridMarcum.com

“I came in thinking I knew all the basics of the Battling Ropes having used them for over 2 years and what John showed me blew my mind! It was great! I was really happy to see all the other ways of using your Battling Ropes and look forward to learning more great drills. The simple effectiveness of the Battling Ropes is amazing and the manner that you showed the drills made it easy for all to implement into their training regimes. I know we have already added many of the drills to our workouts and have only had 110% positive feedback…they all were cussing during the workout! Ha, ha! The quick hands drill is awesome! I highly recommend John’s Battling Ropes training as it is simple, extremely effective and will greatly improve strength, power and endurance like crazy! ”

Jon Hinds
Owner & Founder, Monkey Bar Gymnasium
Former NBA Strength & Conditioning Coach

If you live in Southern California, give us a call and schedule a time to visit our gym.

I promise, this will change the way you think about fitness and performance training.

Give us a call 866.243.4472

Not in the area?

Visit the Battling Ropes website, find a local practitioner, or schedule a time to have John or Ingrid visit your area.  It is well worth the investment!

Filed Under: Blog, Movement - Exercise Tagged With: battling ropes, battling ropes exercises, battling ropes john, battling ropes john brookfield, Hurricane Ingrid, Ingrid Marcum, john brookfield, orange county

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Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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