Maximize Your Strength Engine Experience
Getting the correct rope length, accessories, belts and handles.
To maximize workflow, make sure the rope is slightly shorter than the space you are using. Our base rope length recommendation is 90 feet. However, If you have a space/ working area that is 60 feet long the rope length should be approximately 50-55 feet. This helps manage workflow and ensure that the coaches and the athletes don’t need to unnecessarily adjust the rope.
i. If you are working outside on a field or a track where space is not an issue the types of exercises become another important factor
ii. Note: Strength and Power and acceleration work can all be done with the longer rope length. The acceleration and weighted top end work cannot be done with shorter rope lengths.
1. For strength and power, a rope length of 35-55 feet should be sufficient. Strength and power exercises include but are not limited to:
a. Horizontal rows
b. Standing presses
c. Sled push
d. Sled pull
e. Skips for height.
f. Broad jumps.
2. For Power and Acceleration, a rope length of 60-90 feet should be sufficient. Note: 60 feet of rope will provide approximately 10 yards of acceleration. Power and Acceleration exercises include but are not limited to:
a. Horizontal bounds
b. Single leg bounds
c. Broad jump to vertical jump
d. 1- 5 step acceleration progression
e. Suspended isometric work.
f. 10-yard heavy sprint
g. 10-yard moderate sprint (rope length dependent)
3. Acceleration and weighted top end work a rope length of 90-150 feet should be sufficient. Acceleration and Weighted top end work exercises include but are not limited to:
a. Weighted acceleration
b. Weighted wicket work
c. Weighted Bounds
d. Weighted Running A’s
i. Sprint work
1. With sprint work the belt will be the main tool used. It allows the coach to load the athlete around the waist and work jumps, hops, bounds, and sprints. While the handles are useful for some postural corrections and helping the athlete find the correct midsection tension the accessory, we recommend is the belt.
ii. Strength/ Hypertrophy
1. For strength and hypertrophy while the belt is a great tool for walking lunges and heavy face pulls, the handles are awesome for allowing the athlete to load the upper and lower body with higher tension exercises like:
b. Standing press
c. Horizontal row
d. Triceps extensions
e. Sled push
f. Sled pull
i. As group sizes increase, we recommend increasing the number of belts and handles to two or three. This allows the workflow to stay efficient.