Rope tug of war is a staple in my training — and here is a variation where you “feed” the rope to your partner to emphasize eccentric control. I like to call this “rope fighting,” and it's great for building gap endurance for the hand fight.
1. Keep your weight low, avoid standing up
2. Pull and resist hand over hand, turning your shoulders
3. Try to maintain an even pace and match your partner's resistance
RX: 1 full cycle (pull the length of the rope then feed it back) then rest 1 minute. Complete 2-3 cycles.
There’s always something new to learn! It’s not necessary to reinvent the wheel but you can always drive that old wheel in a different manner.
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.