Tip Build Strength & Stamina with Rope Pulls Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Build Strength & Stamina with Rope Pulls All you need is a rope and something heavy to pull to ramp up your conditioning Check this out by Jim Wendler January 21, 2016May 16, 2022 Tags Metcon, Tips, Training Physical challenges must be a regular part of every man and woman's life to build a strong mind and body. Here's one I use with my athletes. Attach a rope to a dragging sled (or anything heavy) and pull it toward you. The rope we use is thick and 112-foot long. We lay this creature out in the street and each person has to pull the sled with a hand-over-hand motion. Each athlete has to do two warm-up sets and two work sets. Each set consists of pulling the sled the entire length of the 112-foot rope. It's important that you have someone behind the rope puller that helps clear the rope out from underneath him as he's pulling it. This makes a huge difference. How much weight you use is going to be entirely dependent on what kind of surface you're on. For example, the street outside my house is asphalt, but it hasn't been repaved in years so it's rough. However, a recently paved asphalt street will feel vastly different. Concrete is usually easier and grass just plain sucks. So understand the weights listed are merely guidelines. Sample Workout Warm-Up Sets: 2 x 112' @ 75 pounds Work Sets: 2 x 112' @ 190 pounds Guidelines and Tips for Rope Pull The hardest part is getting the sled moving. Once you've established a good pace, try not to stop. The first few pulls will be short and choppy. Get it moving. Once the sled is moving, work your arms fast and pull in long strides. Cover as much ground as you can when you're fresh because the hardest part is always the beginning – you're not just pulling the sled but all that rope, too. Your arms will give out. If they don't give out, you didn't go heavy enough. We strive to challenge and burn out. Once your arms die, stand up, count to 10 or 20, and make a goal to do an additional 5 or 10 pulls per arm. Keep setting and achieving goals until you're done. If you've never used a thick rope before, be prepared for your biceps, forearms, hands, upper back and lats to get smoked. You'll also be gasping for breath. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Built for Show In this exclusive excerpt from his new book, Nate Green looks at the beliefs and behaviors that keep skinny guys skinny and fat guys fat. Bodybuilding, Training Nate Green November 19 Training Tip 8 Unconventional Core Exercises Hit your entire core with these somewhat odd, but incredibly challenging, moves. Training Brandon Holder December 23 Training The Comprehensive Guide to the Snatch If you want to learn how to snatch, stop watching miserable YouTube poseurs and read this article. Training, Weightlifting Wil Fleming January 3 Training 7 Ab Exercises That Actually Work Newsflash: Chances are, your "cutting edge" core-training program is a joke! Here's a logical way to a midsection that gets noticed. Abs, Training Steven Morris October 6