What if I told you there was a piece of equipment in your gym, in fact, in gyms all over the world, that wasn’t being used to its full potential, except as an Instagram-likes getter? And what if I told you that this one piece of equipment could be used to work every one of your energy systems, whether it was power, strength, strength endurance, or aerobic capacity? But wait, there’s more! What if I also told you that you could learn how to properly leverage this piece of equipment from one of the leading authorities in the country, probably the world (and an amazing coach to boot)? Lastly, what if I told you that you might only do a total of 40 minutes of actual work during a 16 hour workshop, but you’d probably feel like you needed to spend the following week recovering afterwards (which I didn't do, twice, and regretted not doing both times)? Still intrigued? Then prepare yourself for the Onnit Academy Battle Rope Specialist Certification, this, my friends, is #forcethroughfrequency...
TL;DR: "You think you know, but you have no idea!" Once relegated to finishers and cookie-cutter anaerobic work, in the hands of an Onnit Academy Battle Rope Specialist, the simple rope becomes one of the most versatile tools in the gym. Not only will you gain a unique insight into the use of the battle rope, Coach Guyett's expertise on Energy Systems will give you new ideas applicable to general programming as well. Overall, a unique training and coaching experience, not to be missed by any fitness enthusiast or professional.
When I found out the Onnit Academy would be offering a battle ropes course, I have to admit I was pretty excited. Similar to most other folks (I suspect), my only experience with ropes came from training at an MMA gym, which meant high-intensity alternating waves and...low intensity alternating waves (admittedly, I was ignorant to John Brookfield's work prior to this course). As such, I'd sort of written battle ropes off as something I'd do if it came up in the rotation, but otherwise they weren't really on my radar. Having previously taken the other Onnit Academy courses and been impressed by all of them, however, I figured if they'd developed a ropes curriculum, there was probably something I was missing, though I'll admit I was skeptical about how they'd fill two days. How little did I know!
...definitely not alternating waves!
Rest (or train) assured, Coach Guyett and the Onnit Academy Education Team have put together a very comprehensive course that will not only expand your repertoire with the Battle Ropes, but quite possibly change the way you look at training implements and methodologies at a higher level, no hyperbole. How's that? Well, besides learning a whole slew of cool new Battle Rope tricks, the main takeaway from this course for me was learning to evaluate how a particular training methodology can be used to support the training and development of different energy systems. We all know that Battle Ropes can be used for power/anaerobic training, but how about strength training or mobility and range-of-motion development? This course will teach you specific movements and work-rest schemes that can be used to train any or all of our different energy systems, and while that in and of itself is worth the course price, you'll also learn some ideas and thought patterns that'll assist in developing the aforementioned analysis skills to be able to apply other tools and methodologies to the development of different energy systems, regardless of specifics. As an added bonus, you'll learn some cool ways to leverage Battle Ropes in a group setting that really capitalize on the unique specifics of the implement.
Like all Onnit Academy courses, the Battle Rope Specialist course is fairly physically taxing; I'm not exaggerating when I say that you may only do a total of about ten or fifteen minutes of work during the first day of the course, and you'll sleep better than you have in a while that Saturday night! I'd recommend following @battleropeexercises on IG and Battle Rope Exercises on facebook to familiarize yourself with some of the movements and ideas you'll be learning at the course. On the physical prep side, there are a few specifics you'll want to focus on, in addition to all the patterns and practices from Foundations (if you've taken it). High-intensity/anaerobic work is probably a given, but you'll definitely want to ramp up your endurance capacity as well. Rule of Thumb is if you can do ten minutes of GOOD alternating waves, i.e. solid waves that go at least seventy-five percent of the way down, you'll probably be alright. Throw in a bit of isometric work to round out your prep, specifically planks (full, ipsilateral, and contralateral), crabs, and quadrupedal (beast, bear, etc) work, and you should be good to go. Not to give anything away, but hopefully all that really piques your curiosity a bit more, because yes, you will be doing work based on all the aforementioned patterns.
While I love all the tools in the Onnit Academy's Unconventional Training toolbox, after taking this course a couple of times, I'm pretty convinced that the Battle Ropes are the most versatile and easily applied across multiple levels of energy system work. Add to this the fact that Battle Ropes are one of the easiest tools to deploy, really all you need is space, and this course is a must attend for any trainer, regardless of situation. If you'd like to know a bit more about the Onnit Academy approach to Battle Ropes, check out some of Coach Guyett's articles on the Onnit Academy blog, and of course, if you have any specific questions, please don't hesitate to email me or hit me up on facebook or IG! 'Till next week, Move Good, Live Good, Be Good!
...a moment of levity before we send our ships back onto the ocean,
'till we train together again!