Manila Rope training- not for the faint hearted

 

 

 

 

By Jason Kelly

Jason is our resident ‘alternative training’ expert. Every few editions he will be writing for Gaelic Star on how to vary your training and keep it interesting.

The roots of physical culture does not lie in a scientific laboratory, but have actually been practiced, refined and evolved through the living traditions of various warrior casts around the world over 1000 years ago. Only now modern athletic coaches and the fitness industry have gone mad by looking at old school training camps and strong men of yesteryear.

Modern Sports Science is finally taking notice of the concept that “You are only as old as your spine”. This statement is at the very core of many Yogic practices that also co-existed with physical culture disciplines. It is common knowledge that the modern sportsman will spend more time in a seated position due to the very nature of the modern workplace and recreational habits. All of these things changed due to the invention of the “micro-chip” and very few sportsmen have hard manual jobs nowadays. Even if they did, most modern pastimes are seated and revolve around TV, DVDs and computer games. If your job is desk bound, you are susceptible to the chronic tightness which inflicts many modern sportsmen’s hamstring flexors. This can eventually lead to the tightening of the lower back, all symptoms which could decrease sports performance.

If you are searching for a new training method that has tremendous functional benefits at little or no cost, then these three classical tools are the RECESSION SESSION must haves

• SANDBAG
• MANILA ROPE
• PUSH UP BOARD

I recommend using a trio of tools which are light on your pockets, completely mobile and guaranteed to have you in top physical condition: the sandbags, the “push-up” board and the manila rope. These training apparatus can help increase strength and stretch the spine, calve and hamstring muscles. Most GAA clubs have indoor facilities and hence you would not need to invest in gym membership. In addition, this kit will all fit neatly in the boot of the smallest of cars.

Sandbag Lifting

Sandbag Lifting has a lot in common with Girevoy Sports/ Kettlebells, as not only do they have an ability to challenge your strength but also your endurance levels. However, this simple piece of kit is a lesser skilled piece of apparatus than for instance a kettlebell or Olympic Bar.

To put it simply, anyone can lift a sand bag effectively by observing simple injury prevention stances. The sand moves inside the bag every time it is lifted, hence the sportsman is forced to manoeuvre and adjust to the awkward weight. For this reason, Sandbag Lifting may frustrate some sportsmen, as there is never a convenient place to grab the bag. This adjustment is guaranteed to increase grip strength. With the ability of doing everything from squats, cleans, jerks, dragging, throwing and even jogging with the sandbag, it is very hard to get bored. Variety is an essential key to increasing strength and avoiding boredom. Such lifts as squatting with the bag on one shoulder can increase core strength, while the “Zercher” lift, Turkish Get Up and Bear Hug runs can only add to your overall enjoyment of physical development.

Sand bags are also excellent tools for group training, for team training sessions or as part of circuits. And even if you are a classical Olympic Bar or Dumbbell user, a short time away from your central training programme will implement some neural stimulus which can often lead to new strength gains when you return to your standard lifting.

With regards to price, you can’t beat a £10 army duffel bag available at army supply stores. Along with the push up board and manila rope (6ft long), you wouldn’t be more than £60 out of pocket.

The Push Up Board

The Push Up Board also has many physical benefits. It has Yoga style elements, such as its natural and static hold. As the board is actually gripped, a more natural movement is practised, with the wrist and elbow being in alignment. It stands to reason that the shoulders are also in a more natural position. With regards to injury prevention, the Push Up Board is an effective and gentle exercise, as it does not aggravate the wrist and it puts less strain on the joints.

One such exercise is now called a “dive bomber”  when performed on the push up board works a treat for stretching whilst giving great endurance gains.

Rope Climbing

Being in a gym is as boring as watching a popular soap opera to me. The classical physical culturists understood that training should be hard, but it should be fun too. In the early 1900’s rope climbing, along with Indian Clubs (last issue) were at the centre of body weight and strength training programmes within the English Gentry. Every now and again I incorporate rope climbing into my own physical training routine because of the simple fact that it’s fun, with the physical benefits quickly become evident. As a pure body weight exercise, if you weigh 84 kg, when climbing a rope your upper body will be working to lift that approximate weight, unless you use your legs. That in itself makes rope climbing one of the best back exercises known to man. The constant gripping required to complete a rope climb will also give your hands and forearms a savage session.