Coach Myers Wrestling S&C: GutCheck Rope Workout

Coach Myers Wrestling S&C: GutCheck Rope Workout

Conditioning is more important than ever late in the season. Here's another workout from Dustin Myers to help keep you in shape.

Feb 25, 2020 by Dustin Myers
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As we get late into the season, it becomes ever more important to train efficiently and continue to improve conditioning-wise, but without spending hours doing it.  

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As we get late into the season, it becomes ever more important to train efficiently and continue to improve conditioning-wise, but without spending hours doing it.  

Finding extra time to get conditioning work in becomes tough when juggling competition, school, and club practices. Sometimes a quick circuit for after practice is just what the doctor ordered, particularly on a drill or spar day when you need something to challenge you.

Here is a great circuit that will help build your grip endurance, core strength, and overall conditioning.

Setup

  • 1 rope climb
  • 5/5 rope shoulder pulls
  • 10 burpees
  • X 3 - 5 rounds, trading off with partner, stance motion or jogging in between

Execution

One wrestler starts with a leg-less rope climb. Once the climb and descent is complete, they will stand with a wide base and “climb down” hand over hand until in proper position for the Rope Shoulder pulls. Once 5 to each shoulder is complete, the set is finished with 10 burpees. The partner will immediately begin their rope climb, while the first wrestler performs stance motion or light jogging around the mat until the round is complete. Complete 3-5 rounds trading off with no rest — only active recovery (stance motion/jogging) in-between rounds. If running an entire team or large group through this circuit, have the wrestler next in line start as soon as the first wrestler’s rope climb and shoulder pulls are complete. In this scenario, there will always be someone on the rope, and athletes will perform active recovery until they are back at the top of the order.

Form

Rope Climb

Start by sitting on the ground and climb the rope hand over hand. Never let either arm get fully extended. Beginner: wrap your legs around the rope to assist. Intermediate: Do not use your legs. Advanced: Sit in an L-sit the entire time with your legs straight out in front of you.

Rope Shoulder Pulls 

Stand in a wide stance and grasp the rope at eye level with arms extended. Crunch forward slightly to flex your abs. Maintain pelvic tilt as you climb down hand over hand until you feel significant tension in your core. Extend the rope out in front of you then “pull” it towards your shoulder. Repeat and alternate sides, extending the rope back out between reps.

Burpees

Drop down into a full push-up, then pop up to your feet and perform a jump squat as you reach into the air. Land and repeat. Avoid hinging at the waist.

Modifications

The first and most easily accessible modification is to use your legs to assist on the rope climb. Even for advanced athletes, I often allow them to use their legs on the way down as long as they climbed up in a fast explosive manner. Heavier and younger wrestlers may also lack the core strength required to maintain pelvic tilt during the Shoulder Pulls, so a Stability Alternate would be a suitable substitute. Here are two modified routines:

Intermediate Version

  • Rope Climb (use legs) 
  • Stability Alternates: 5/5
  • Burpees: 10 (no jump)

Stability Alternate

Start in a push-up position, making sure your hips are level. Slowly lift one leg and the opposite arm, holding for one second at the top. Lower and repeat with the opposite arm and leg. Do not twist to maintain balance at the top. Also make sure to raise your arm straight in front of you, not out to the side. 

Youth/Beginner Version

  • Rope Climb w/legs or Static Rope Hold
  • Push-ups: 10
  • Jump Squats: 10

Static Rope Hold

Have the athlete grasp the rope overhead. Pulling themselves up (or jumping if necessary), they will hold at the top with their hands at eye level as long as possible. Once they can no longer hold flexed at the top, they will then continue to hang with arms straight and knees flexed for an additional 10 seconds. This is a great way to build grip endurance in youth athletes and gradually prepare them for leg-assisted rope climbs.


Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.