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Lateral Waves for Every Combat Athlete

 

If you are looking for one exercise to rule them all, and you are a combat athlete, might I suggest the Battle Ropes Latera Waves.

You see combat athletes need INCREDIBLE POWER in their transverse plane, whether they are kicking, punching, throwing, or grappling, they will be dominated without rotational power.

 

 

The lateral wave is the same rotational movement that is involved in any of those combat sports feats. The mover is using her ground force reaction starting at the foot and ending at the fingertips to generate the most power-packed human movement possible.

You can train rotation with lateral waves in all three metabolic pathways:

  • Power (Alactic or Phosphagen) - for those knock-out hooks, body shots, kicks or throws that make the crowd go wild. Use 5 to 10 seconds of max effort followed by 1 to 3 minutes of rest for 3 to 10 rounds.
  • Strength (Lactic or Glycolytic) - for overpowering your opponent, and ensuring your pressure game is on point. Use 20 to 40 seconds...
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3 Most Powerful Battle Rope Movements

 

What is power?

Power output is force times distance over time, or put in a simple way it is how much force you can generate over a specific distance within a certain amount of time. Think about a squat repetition...if you load more weight on the bar, squat deeper, and do it faster, it will create far more power output than if you take weights off of the bar, do quarter squats, and do the rep slower, your power output will be drastically reduced.

 

 

The same physics works with battle ropes.

If moving more slack in the rope makes me produce more force, and I move over a greater distance, and I do each repetition faster, I am going to produce far more power output, than if I have too much tension in the rope, move it just a short distance per rep, and move the rope slower, my power output will be drastically reduced.

With that in mind, why would we use arc movements like rainbows, smiles, and figure eights to help produce more power output?

On top of the physics of power...

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Intensify Your Battle Rope Workout with these 5 Variations

 

Battle Ropes are already intensity in ten cities, but if you are ready to level up with them...check these 5 Variations to Intensify your battle rope training: 

 

 

  1. Tall Kneeling - This position allows you to understand how much your legs give you power, even if you are just doing an “upper body exercise” like the alternating waves or lateral waves. The tall kneeling still allows you to use your hips and torso to generate force for and through your upper body and arms.
  2. Half-Kneeling Right - I choose half-kneeling if I am trying to “turn-on” one of my glutes or get more muscular activation through one glute at a time. This will help force unilateral engagement and activation.
  3. Half-Kneeling Left - Don’t forget to use both sides, unless there is a radical asymmetry in your musculature and engagement...no one wants to walk in circles from too much engagement on one side over the other.
  4. Seated - If you thought your abs and upper back were...
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How to Train in the Park with Bells and Ropes

 

Alright, so let’s say you only have a kettlebell and a battle rope...how do you get a good workout?

We talk through a few methods to think about getting the most bang for your time, when you want to get a great workout at the local park with just a kettlebell and a battle rope.

Aaron breaks down battle rope set-ups, and then they jump right into the workout.

 

Think about a basic full body workout:

  1. Starting with Power, Speed, and Explosive work at the beginning - Marcus and Aaron also break down sets, reps, movement pattern development, and planes of motion.
    1. Battle Rope Rainbows
    2. Split Jerks
  2. Strength is next ***And then this is where your video stops if you watched this on social media or you are watching this on our blog. To get a longer version, but not the full version, subscribe to our Reading and Demonstrations with just your email address. If you want the full versions of all or our video breakdowns and Living.Fit Show, subscribe to one of our memberships...
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9 New Grips with Battle Ropes

 

New grips help your brain and body develop more resilience, more endurance and incredible strength, through different ways to create the link between your body’s movement and your battle ropes waves.

 If you have used battle ropes at all, you are probably familiar with thumb forward and thumb away crush grips that are normal to any battle rope movements you can do with your single or doubled battle rope. These are a great way to change up your training, but if you have been training with your ropes for a while, I have 9 new grips that help you improve your grip strength and create increased versatility with your training.

 Fingertip End Grip

Grab the battle rope at the end of the handle with only your fingertips, including your thumb is brutal, even without trying to create movements or waves. This is amazing for anyone looking to strengthen their fingertip strength and grip strength (think climbers, combat athletes, and anyone looking to change the beginning of the...

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New Year New You with 10 Minutes to Transform...What is the One Thing?

 

Instead of giving you a bunch of cliche New Year New You type advice, I want to help you with just one thing that can change everything.

The greatest achievements and most coveted accomplishments I have ever experienced are centered around one word...consistency.

If I can stay consistent, I can accomplish dang near anything. Same with Marcus, he knows that it is consistency that has helped him the most in fitness, relationships, money, business, and life. We know that will be the same for you. That is the reason behind this 10 Minutes to Transform program that Marcus and I put together.

Everyone has 10 minutes per day, and if we can take that 10 minutes and build a healthy habit of consistently working out, it won't be long until you are moving better, feeling better, and looking better.

With 30 different 10 minute workouts that we showcase with a video follow-along and a printable/downloadable pdf, you will stay engaged and learn so many different ways to improve how you...

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Five 10 Minute Workouts To Burn More Fat

 

Burning fat is really more about increasing your metabolic engine, and burning more calories.

10 Minute Bodyweight Intensity with Aaron 1:20 to 11:46

  • Lunge-off right 10 reps
  • Lunge-off left 10 reps
  • Lateral Push-saws 10 reps each side
  • Supine Elbow-drivers 10 reps
  • Line-rotations 10 reps each side
  • Rest as needed and Repeat 3-5 Rounds

These workouts are from our Minimum Space Athlete 30 Day Workout plan. Find out more about that plan here!

10 Minute Bodyweight Burner Follow-along w/ Marcus 11:46 to 22:34

  • Hand Walkouts 5 Reps
  • Push-ups 5 Reps
  • World’s Greatest Stretch 5 Reps
  • Plank Hold
  • 1.5 Squats 5 Reps
  • .5 Squat Hold
  • Tabletop Position to Alternating Thoracic Bridge 5 Reps
  • Hollow Body Hold
  • Push-up to T 5 Reps
  • Side to Side Lunge 5 Reps’ish
  • Wide Stance Hand Walkout Circle 5 Reps
  • 1.5 Squats 10 Reps’ish
  • Alternating Forward Lunges 10 Reps’ish
  • Alternating T-Push-ups 10 Reps
  • Rock n Rolls/Deck Squats 5 Reps
  • Fast Squat/Squat Jumps 15 Reps

 10 Minute Battle Rope Burner...

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What Differentiates Living.Fit From Everyone Else?

 

Living.fit is now all around the world. We've had people from Saudi Arabia, Netherlands, India, Dubai, England, Ireland, Germany, France, and the list goes on.

What is Living.Fit's big differentiator?

Get access to full interviews and workout plans in our memberships! View here!

The two from Marcus's perspective are the amount of technical knowledge that goes into these plans, and the amount of plans.

Normally, you find a lot of not the highest quality programs, or really technical and really great programs, but you get very, very few of them. We wanted to do high quality, high quantity, so that way, there was so much to pull from. Whether you are a coach, whether you are a fitness enthusiast, dabbling with battle ropes and kettle bells, we have every base covered.

For Aaron, it is a bit different. How can you get them the ground floor, so to speak, and be able to go all the way up to the highest levels? Or if you're at the highest level, how are you gonna get benefit?...

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7 Body Weight Moves and 7 Battle Rope Moves To Get Your Heart Pumping

 

Join me in trying out some of my favourite ways to get the heart pumping using two of my very favourite tools- your own body weight AND (of course) battle ropes!

Lateral Bear Crawl with Shoulder Taps: Fire up that brain power! Begin this exercise in a bear position (shoulders over wrists, hips over knees), ensuring that you have a neutral spine and knees are close to the floor. While maintaining a neutral spine (draw your belly button in) start to move laterally using bilateral movement (opposite arm and leg moving simultaneously) for 3 or 4 steps. Pause, tap each shoulder and repeat in the opposite direction.

Rotational Stationary Lunge Pulse: Start this exercise lunge position with the front leg bent at 90 degrees (watch that front knee doesn’t sneak over your toes!). Place you hands at your ears, or rest them on your hips. As you lower you back knee as close as you can to the floor, begin to rotate through your torso, so that your body begins to turn toward the outside of...

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Interview with John Brookfield, Founder of Battling Ropes System and so much more

 

I had the great honor of interviewing John Brookfield, a long time friend of mine, but moreover a man with exceptional physical, mental, and spiritual prowess!

I underestimated him the first time I met him, and was immediately humbled, by quite possibly the most humble man to ever achieve so many world records and physical feats.

Get access to full interviews and workout plans in our memberships! View here!

Here are just a few:

  • Inventor of The Battling Ropes Training System
  • Author of several fitness and spiritual books
  • Trainer, mentor, and coach to thousands of people and athletes, including the Special Forces, NFL, and Perform Better Trainers
  • John pulled a truck weighing 24,000 pounds a distance of one full mile in one hour and 23 minutes. The mile pull was done without the use of any pulling ropes.
  • John rolled up one-quarter mile of steel nonstop in 59 minutes. The world record was done by using 62 twenty-foot steel bars, which were 9/16" in diameter. Each bar was laying on the...
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