Battle Rope Training für Boxer [anaerobes Ausdauertraining + Muskeltraining]

Battle ropes are long, heavy ropes – wrapped in nylon or another coating. One end of the rope is anchored in the wall or floor, the other you hold in your hand. At a distance from the anchor point, you move the ropes up and down in wave-like movements. This is called battle rope training. There are many different ways you can train with battle ropes – with both arms at the same time or alternately. You can also vary the intensity of the battle rope training yourself – by changing the length of the rope, the weight of the rope, the type and duration of the exercise session.

As we have summarized in this article , it is important for boxers to train anaerobic endurance in addition to a certain basic endurance – in order to remain steadfast in phases of extreme stress. Anaerobic endurance training refers to sports and exercises that get your heart rate above 80 and are either highly intensive over a longer period of time or at least in intervals. Anaerobic endurance training is used to improve endurance for boxing. Battle rope training not only trains your endurance at a high level (ie under extreme stress), but also strengthens your muscles at the same time. The ideal combination for boxers.

When doing battle rope training, you should pay attention to the conditions – how long, thick and heavy the rope is. This affects the intensity of the training. You should also pay attention to the correct posture. To ensure a stable stance for the exercises, you should place your feet hip-width apart, bend your knees slightly, push your hips forward and tense your bottom and back. It is important that you do not arch your back. This could lead to severe tension and back pain later on.

If you want to make battle rope training easier or more difficult, pay attention to the following things:

Battle rope training is an ideal addition to your boxing training, which does not just consist of exercises on the punching bag or pads. Boxers should also integrate various endurance and strength exercises into their training plan . For example, you can use the battle rope as part of circuit training or integrate it as a complete workout . You can determine the intensity and duration of the exercises yourself. Since working with the battle ropes primarily uses your arm and shoulder muscles, but also your core, you strengthen the respective muscle groups at the same time.

Battle rope training focuses on anaerobic endurance and muscle building – especially the muscles in the arms, shoulders, back and core.

Basically, you can vary the duration of the battle rope training yourself – and, for example, do it as short exercises as part of strength training or circuit training. As a beginner, you should not train on the battle ropes for longer than 2 to 3 minutes. Your muscles must first get used to the extreme strain.

With the battle ropes you train endurance, strength and stability – three important qualities that are needed in boxing. Above all, battle rope training helps to improve endurance in extreme stress phases. This is very similar to the high-intensity phases in boxing.

If possible, you should pull the battle rope through a sturdy steel ring that is attached to the wall or the floor. If you want to do the training outside, you can attach the ring to a tree trunk with a rope, for example, and then pull the rope through. It is important that the battle rope can move flexibly.