We’ve moved to a new website visit innovativeresultsgym.com 

Orange County Personal Trainers - Personal Training in Orange County, CA

Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles

  • About
    • Our Program
    • Our Gym
    • Our Coaches
  • Articles
  • Store
  • Contact
  • IR3 Online Members
  • FREE Trial

The Benefits of Battling Ropes – Battle Ropes Help Improve You

February 16, 2016 by IR Staff Leave a Comment

By: Mark Elmasry

Native to Orange County, every minute outside of the gym is spent outdoors and in the water.

Benefits of the battling rope are huge because it is a well rounded exercise. Exercises with the battling ropes train so many different aspects. The battle ropes train your three physiological energy systems, train your mechanics to keep healthy posture, and is mental training as well. When executed correctly, battle ropes offer a plethora of disciplines that can be practiced.

Improves All Three Energy Systems

Working with the battling ropes challenges all three energy systems. Physiologically, when training with the battle ropes, you can move for a short term, 12 seconds or less, mid-length exercise bouts 10 seconds to a maximum of about 2 minutes, and long term as anything above 2 minutes. The short and explosive bouts will newport beach personal trainertrain your phospho-creatine “alactic” energy system. This is the powerful energy system that requires as many fast twitch muscle fibers as you can fire together and needs over a minute to recharge completely. The mid-length exercise bouts with the battling ropes is anything from 10 to about 120 seconds at a fairly intense pace, which is the lactic system. This is where our fast and slow glycolysis happens, put simply, where our lungs and muscles feel “the burn” and want to quit immediately. This energy system can be trained and maximized to an ideal near-2 minute capacity. Third, and finally, we can use the battling ropes to train our oxidative energy system. This is moving at relatively slow pace for a long period of time, or any amount of time longer than 1 and a 1/2 minutes.

Jessie Penne Ropes

Improves Posture

Exercising with the battle ropes requires good posture. If you start to round your upper or lower back, your work capacity is severely compromised and you cannot fulfill your physiological potential. If you do maintain healthy and normal posture while training the battling ropes however, you can train your nervous system to learn a whole new endurance level and push your mechanical breaking point. The battle ropes inevitably fatigue every person at some point and we all find our spine’s “breaking point” where our posture is no longer at an optimum level for exercise. Training with this exercise/ physical therapy tool can be an excellent coach to teach our bodies to maintain spinal integrity through low grade or explosive movements. We can train an elderly person battling arthritis to slam the battling ropes as if doing a power lift, but we will never have that subject actually perform any power or Olympic lifts. The battling ropes are tremendously safe and user friendly for all levels and ages.

Afternoon Crew

Improves Mental Discipline

Lastly, the battling ropes train a mental discipline to focus inwardly. We are not going any where with the exercise tool as it if affixed to an anchor, so we need to train ourselves to be mentally focused, clear minded for the exercise bout we are enduring, and to tune out any other mental and physical distractions that arise during our battle rope exercise. The ropes are mentally a beat-down while simultaneously can be a mental escape from reality for the short amount of work you are doing with them. You must have the right attitude, mindset, and mental state to perform this exercise.

The battling ropes or battle ropes train our minds as well as our bodies in different areas. This is and will be a great exercise tool for a long time.

Did you like this article? Leave us a comment and share this with your family, friends, and coworkers.

Interested in using battle ropes during an Innovative Results fitness training program? Fill out the form below to attend the Orange County Fitness Playground classes: Active Recovery, Active Conditioning, Active Strength, and Active Performance.

 

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: Battle Rope Training, battle ropes, Battle Ropes Exercises, Battles, battling ropes, improve posture, Newport Beach Personal Trainer, Physical Exercise, Rope, Rope Exercise, Rope Training, Ropes, Used Battle Ropes

Your Mind Body Connection with Aubrie Pohl, One of Innovative Results Incredible Fitness Coaches

July 22, 2015 by Jessica Leave a Comment

By Aubrie Pohlbarry peru

Close your eyes, slowly extend your arm in front of you, then raise it up.

How do you know you only raised one arm? How do you know you didn’t raise a leg? What made you sure that you actually raised your arm at all?

You couldn’t see your movement with your eyes closed, but you could still feel it.

Every human has a unique anatomical structure, but we all experience this kinesthetic sense.

This intimate interconnection between body and mind.

Do you know what that means?

We are born to move.

That is what Innovative Results –  The Orange County Fitness Playground – is all about!

Our bodies love movement.

With every reach, lift, stretch, twist, jump, and dance our bodies reciprocate and expand, lengthen, strengthen, open, and grow towards their greatest potential.

How Often Do You Move?GroupKB

This hasty, task-filling lifestyle we live often can become so busy that we forget moving our body is always an option.

… and being sedentary has become the “normal.”

We are working jobs that require us to sit for hours at a time, and day after day going through the same robotic motions.

We are working our minds while our bodies remain stagnant.

In turn our bodies become stiff, slow, weak; yearning for the freeing sensation of the muscles expanding and contracting, giving and receiving.

This is directly correlated to a decreased quality of life.

Our bodies long for movement.

Our physiology craves the vast variety of movement experienced in the days where our bodies were in motion from sunrise to sunset.

Consequently, our bodies are now confused.

Why are so many movement ranges missing?

What happened to the constant motion?

Movement SimplifiedAlan Gutierrez Rope

Every movement you are doing or not doing is registered by your body.

It doesn’t register the one hour “workout” on the elliptical as enough to make up for the eight hours of inactivity at work.

It doesn’t count the three sets of ten bicep curls as effective to overpower the shortening of the bicep muscle during eight hours of contraction.

It needs more.

We can divide movement into three different patterns: push, pull, and rotation.

Every reach, lift, stretch, twist, jump, and dance is some form of those patterns.

Pushing uses the musculature close to the body to extend outwards, while pulling draws the musculature in.

Rotational movements are the circular movements that keep our core strong and powerful.

Encourage yourself to move on a regular basis, freely and openly, in whatever way feels best.

Take breaks from stillness and extend your limbs in any direction, with your eyes opened or closed, tapping into this alliance of body and mind.

Experience the healing pleasure as you move through the three movement patterns, every day of life and notice your body moving better, looking better, and feeling better.

Improve Your Mind Body Connection with Aubrie Pohl, One of Innovative Results Incredible Fitness Coaches!

Gym in orange county

 

Fill out the form below to start moving better, looking better, and feeling better.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: active, Aubrie Pohl, Body Connection, Connection, Costa Mesa, costa mesa gym, exercise, Extends, Fitness Playground, healthy living, Improve Your Mind, Innovative Results, lifestyle, movement, Movement - Exercise, orange county personal trainers, Playgrounds, Ropes, Start Moving, Stretching

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

Effective Workouts Help Collene Drop 2.2% Body Fat in 1 Month

April 13, 2012 by ptpt 1 Comment

Lost 2.2% Body Fat, and 4.8 Total inches in 1 month! 

“I have so much energy every day and I feel so good about myself!”

Collene Toavs has always been an amateur athlete. She grew up swimming, biking, and trying hard to be a runner. In her mid-20s, she started doing Sprint Triathlons.

The Innovative Results Team and Collene crossed paths at the Long Beach Triathlon in September 2010 expo sporting the IR Battling Ropes and Tractor Tires.

“I was feeling really strong that day, but I’ll never forget how I felt when I picked up that battling rope. It was so heavy!”

Collene later attended a free educational running clinic at the Innovative Results Facility and after months of researching training programs, online Collene gave the IR Team a call.
After her first session, Collene has been fanatical about Innovative Results.  The IR Training team has ‘given the best, most effective workouts, and guided her to a nutrition plan to eat better and help her muscles recover quicker.’  

Collene has been part of the Innovative Results family since April 2011 and continues to compete in races.

“I could have never done it without training at Innovative Results. The intensity, strength, and core exercises that I do there improved every aspect of my body and prepared me for performance.  The last year has been life-changing for me. The Innovative Results team does amazing work!”

Congratulations Collene!

 

 

Filed Under: Blog, Testimonials Tagged With: battling ropes, Body fat, Collene Toavs, Costa Mesa, costa mesa personal trainer, daily fitness challenge, health, Innovative Results, Ir Training, lose weight, Nutrition, orange county, orange county personal trainers, orange county personal training, personal trainer, personal training, Ropes, running clinic, Sprint Triathlon, Train Team, Training Program Online, triathlon, Up Swim, weight loss

1 Mile Rope Pull is NO Joke and Emma did it like a Champ!

June 26, 2011 by ptpt 1 Comment

If you haven’t visited our gym yet, we have several “in house” challenges that are posted on our walls.  We do this to recognize people that are kickin butt and to help encourage new people to work hard.

Emma Quick joined the IR family a few months ago and wanted to take on one of our Innovative Results wall challenges.


With a lot of strength and mental training, Emma became part of an elite group of 16 people that have pulled one mile of rope at the IR facility. Emma is now one of 4 IR women to have completed this task. She pulled our inch and a half rope 52 times in less than 2 hours.

Way to go Emma!!!!

We are so proud of you!

Innovative Results is not just a gym, its a place where people get RESULTS!  People in Orange County know that when they want fitness RESULTS, they call Innovative Results!

Fill out the form below, and a member of our training team will contact you to schedule your FREE Trial

 

Filed Under: Blog, Testimonials Tagged With: 1 mile, Climbing Equipment, costa mesa gym, Emma, Emma Quick, goal setting, Half Rope, Harder, Innovative Results, One Mile, pull, Rope, rope pull, Ropes, Ropes Pulling, Working Hard, workout

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

  • Facebook
  • Google+
  • Instagram
  • Twitter
  • YouTube

Which Class Are You Going to Try First?

Articles

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.

 

Connect with us

  • Facebook
  • Instagram
  • RSS
  • Twitter
  • YouTube

IR3 Training Schedule

Monday-Friday
5, 6, 9:30 am
3:30, 5, 6, 7 pm
*MWF at 12 Noon

Saturday
8,9 am
10 am Charity Workout

Sunday – CLOSED

Search

View Larger Map
  • Home
  • About Us
  • Contact Us
  • Sitemap
  • Privacy Policy

© 2022 innovative-results.com · Rainmaker Platform