Tuesday, May 3, 2016

Workout of the Day

Skill Work: Double-Unders


AMRAP in 16m of:
6 Ring Dips
12 Pistols (6 each leg)
24 Double-Unders

Like Riding A Bike

How do you get good at something? What is the process you use to improve at a certain skill? To paraphrase Allen Iverson, “We talkin’ ’bout practice!”

When I learned double-unders, it was a month straight of practicing 5-10 minutes every day. At the end of this period, knocking out 20 double-unders cold was no problem for me – just like riding a bike.

For the next month, we’re going to practice jumping rope. 5 minutes per day in every class. Every. Single. Day.

We’ll have set progressions to work on (below). Each progression can be done with either single-unders or double-unders (or triple-unders if you make it that far). The idea is to progress from A-F over the course of the next month. Once you complete a progression with ZERO SCREW-UPS, you can move on to the next progression, whether it’s the same day or the next day.

A. 7 sets of 1 perfect rep.

B. Pyramid 1-2-3-4-3-2-1

C. Pyramid 2-4-6-8-6-4-2

D. Pyramid 5-10-15-20-15-10-5

E. Pyramid 10-20-30-40-30-20-10

F. 100 Unbroken Reps

It’s important that you not try to move through the progressions too fast. If you jump from Progression A to Progression B because you can do 7 sets of 1 rep without screwing up, BUT you have to do it with a big donkey kick, then you’re missing the point. Use this time to PRACTICE PERFECT REPS. Only once the reps are perfect in any given progression should you move on. If you stay the course and diligently work the progressions, I’m confident you’ll emerge from this month of practice far better with your double-unders.

Like riding a bike.



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