We have several options at our disposal, and the most obvious is a workout divided into several rounds. In particular, many boxers practice two-minute or three-minute sets, in which they alternate jumps at a very high pace (double jumps, for example) with less intense single jumps and very slow recovery.

Such a scheme of the training process reflects the requirements that a fighter must meet when entering the ring. Each round of a boxing match consists of bursts of maximum activity (punches) followed by periods of calm during which opponents circle the ring. The rope in this case becomes a simulator of the behavior of a fighter in the ring and develops the appropriate physical skills. Regular training helps boxers keep up the high pace of the fight from round to round.

The second option is interval training at maximum speed. For example, jump rope with maximum rotational speed for 60 seconds. As part of the interval training, you can alternate between single and double jumps, the inclusion of the latter in the cycle will not reduce the intensity of the load. The main thing is to constantly maintain an exorbitant pace.

Rest between sets should not be long: a pause lasts from 20 to 60 seconds and depends on technical skills and physical fitness. Try to increase the number of jumps in one approach and at the same time reduce the duration of the rest. As a guide, you can take a program with six minute intervals and a 30-second rest between them.

The third option is to include jumping rope in a circuit workout. You can combine various strength exercises with jumps to your liking, creating short, but very intense sets aimed at increasing functional readiness.

For example, one complex set might look like this:

100 jumps
10 repetitions of the burpee exercise
10 push-ups from the floor
10 bodyweight squats
It is necessary to repeat the complex 10 times, these four exercises should be performed at a high pace, as quickly as possible. Your goal is to complete ten laps, resting only when absolutely necessary. The most trained athletes will be able to overcome this circuit training without pauses.

We continue to explore the possibilities of integrating jumping rope into the training program, next in line is circuit training for time – from now on, you will have no more than two or three minutes to complete a certain sequence of exercises. Example:

50 double jumps
5 reps of burpee
And so four circles, with a small minute rest between rounds.

A complex with a rope can be the final chord of a training session. Train as usual, and at the end add a five- or ten-minute jump marathon to the training. Try to maintain a high pace for a long time, use this aerobic exercise to make sure that the intensity of the training loads is adequate. With the help of such a completion of the training session, you will not only develop endurance, but also strengthen willpower and morale.

In addition, such a “finish” involves a combination of excellent functional readiness and sufficient mobility. The final approach to heavy weights does not require coordination or speed of movement. Jumping rope is a completely different matter. You will need all your stamina combined with the utmost focus and coordination of movements, otherwise you will simply hook your foot on a rotating gymnastic apparatus.

Such a technical completion of the training has certain advantages. Imagine an athlete who has to survive in the final round. It will not work just to rush into the embrasure, here you need technique, and this technique should be demonstrated even against the background of inhuman fatigue. Jumping rope is a great way to develop these skills.