What's going on, contenders!
It's JT, https://precisionstriking.com
Today we're gonna do one of the skip rope drills,
that got me into my best shape for boxing.
This is some fight prep kind of stuff.
Once you have a base level of fitness in boxing,
then you want to transition to sprints.
And sprint recovery becomes one of the most important aspects
of peak conditioning.
And today with this workout we're gonna focus on just that
with a HIIT-style skip rope workout.
First, you're gonna sprint with the rope for 15 seconds, running on the spot,
followed by a 15-second break.
That's one set.
Then we're gonna do double jumps for 15 seconds,
followed by a 15-second break.
That's a second set.
And we're gonna do this for a total of 12 sets.
Now, if you're not at this level of skipping rope,
good, now you have a new goal to work towards.
And in case you're wondering,
the rope I'm using is some crossrope.
Best skip rope in the game, period.
You want to do this routine 2-3 times per week at the end of your workouts
for a 3-week block.
Then go back to regular pace steady skipping for a couple weeks,
and then repeat.
All right, contenders, start those ropes turning.
During the transitionary periods you want to have the rope going,
so you can easily get into the speed work.
Ready, we're gonna get going a few seconds...
(Bell dings) And go!
Time in, running on the spot, go, go, go!
Quick as you can!
Left-right, left-right, move!
♪ ♪
Nice work, nice work!
Steady pace, steady speed.
Hang in there!
♪ ♪
(Bell dings) Time!
All right, take a little break.
Relax, all right, relax.
Now, you can stop the rope for a few seconds if you want to breathe,
but make sure your start turning it again
nice and easy while you relax to get it going.
Double jumps coming up, we don't have much time.
Ready to transition,
(Bell dings) And go!
Time in, double jumps, hang in there!
Give me as many as you can!
As many as you can this time.
If you make a mistake - it's okay, just get the rope going and go again.
Keep working, keep working.
You can always go a few seconds into the break, doesn't hurt.
♪ ♪
(Bell dings) All right!
Beautiful, excellent work.
Okay, relax.
Recover a bit, we're gonna do running on the spot.
You might start to feel this more in your upper body than your lower body.
I started to feel it in my forearms, my shoulders,
it was really crazy.
♪ ♪
A
Aa
AAA
Aaaa
Aaaaa
Aaaaan
Aaaaand
Aaaaand.
Aaaaand..
Aaaaand...
(Bell dings) Time in, running on the spot!
Go, go, go!
Speed, work it!
I want this to be a steady speed, you don't have to break world records.
Just a nice, steady, clean 90-95% speed.
Keep up that pressure.
♪ ♪
(Bell dings) All right!
Excellent stuff.
Double jumps coming up, relax, relax your shoulders.
Relax your hands, breathe.
Get in whatever air you can during this time.
You want to get that rope turning.
You're gonna get ready to go into the double jumps.
(Bell dings) And go!
Go, go, go! Time in!
You hear that rope whwhwhwhwhwhwhwh,
hear that rope turning, whizzing by.
Just stay as steady as you can.
We got many more sets to go.
But you're gonna feel the benefit from this.
Just give it a few sessions.
(Bell dings) Time! And relax.
Excellent.
Running on the spot coming up again.
♪ ♪
A lot of work ahead of us, but a lot of benefit to come.
♪ ♪
All right, ready...
(Bell dings) Go, running on the spot!
Left-right, left-right, left-right!
Move it, move it, nice work, nice work!
Go!
Give it what you got, push yourself!
Steady, clean speed.
Yes, yes, yes!
(Bell dings) And time!
All right, excellent!
Nice work, nice work!
♪ ♪
Coming up is gonna be double jumps, turn the rope, relax.
Breathe.
And get ready, we're gonna transition in.
(Bell dings) And get those double jumps going!
Get that rope whizzing.
♪ ♪
Get that rope whizzing, get that rope turning.
Nice work, nice work!
♪ ♪
(Bell dings) All right!
Okay, we're halfway... even if you just made it to here,
you gotta give yourself props.
But we got more sets, more rounds to go.
So hang in there, give me as many as you can,
the best of your ability, it doesn't have to be perfect.
Running on the spot is coming up.
♪ ♪
(Bell dings) And go!
Run, run, run!
Get the rope turning.
Clean speed, fast, fast, fast!
♪ ♪
That's it, that's it, that's it!
♪ ♪
(Bell dings) All right, time!
Okay, double jump is coming up,
even if you just make to this next set,
that's a Tabata, you've already worked similar to a Tabata,
a little bit easier, but close.
♪ ♪
Get through this set.
(Bell dings) Go!
Double jumps coming up!
Get through this set!
And you've done most of the work, you've done two-thirds of the work.
You only got a little bit to go after that.
That's it, that's it, that's it!
Push it!
Nice work!
♪ ♪
(Bell dings) All right, time!
Okay, this is a nice top-up.
These last 4, you push yourself.
You've earned a lot already,
but give me what you've got, here this is the top-up part coming up.
This is where you show, this is all heart right here.
Push yourself!
(Bell dings) And go!
Running, running, running, that's it!
Show me some speed!
Push yourself, go, go, go!
Go, go, go!
♪ ♪
Yes, hang in there!
Awesome, looking good, looking good!
Hang in there, almost there!
♪ ♪
(Bell dings) All right, time!
♪ ♪
Double jumps coming up!
Turn the rope, turn the rope, nice and easy.
Nice and easy.
(Bell dings) All right, go, go, go!
Work the double jumps, work the double jumps.
Steady speed, try to hang in there.
Last the time, last the time!
If you make it, it's gonna be about 25-28 double jumps,
depending on how fast do you turn that rope.
Good work, good work!
(Bell dings) All right!
Okay, now we got two more sets.
You just give me what you've got.
You just push yourself and you give me what you've got, okay.
You've earned your right to be here this far,
put in a lot of good work, this is not easy.
♪ ♪
(Bell dings) And ready, go, go, go!
Okay, really push it, really work! Work, work, work!
Give me that speed, all-out speed!
All that speed, go, go, go!
♪ ♪
Yes, yes, yes! Push!
Come on, come on, come on!
(Bell dings) All right!
There you are, okay!
These last double jumps is just all icing on the cake.
It's gonna be easy, relax yourself.
You're right there, you're at the finish.
♪ ♪
(Bell dings) All right, go!
Work the double jumps, go, go, go!
Any mistakes - it's okay,
just pick up the rope and go again, go extra!
Once it hits the bell, I still want two more!
Go, go, go! Come on, double jumps, hang in there!
Push, push, push!
Hear the bell, give me two more! (Bell dings)
W
Wo
Wow
Wowo
Wowow
Wowowo
Wowowow
Wowowowo
Wowowowo!
Time!
All right, nice work!
Now, that right there is not easy.
This sprint recovery really pushes you to new limits.
You're gonna feel that in your boxing.
You want to be in good shape to get to the point where you can do this,
to get in even better shape.
Do this for a few weeks in blocks,
and take a couple weeks off back to your steady state skipping,
and then come back to it again.
And I guarantee, you're gonna see results in your speed and your stamina.
All right contenders, thanks for doing this workout with me!
Peace!